Rocket 3 Yoga Sequence
There are a few things that are key to a great Rocket 3 sequence. First, you want to make sure you have a strong foundation in basic yoga poses. Once you have that down, you can start to add in some of the more challenging poses that make up the Rocket 3 sequence.
The sequence is designed to build strength, flexibility and balance. It can be challenging, but it’s also a lot of fun. So, if you’re looking for a new yoga challenge, give the Rocket 3 sequence a try.
Here are a few of the poses that make up the sequence:
1. Downward Dog – This is a basic yoga pose that helps to stretch the hamstrings and calves. It also strengthens the arms and legs.
2. Upward Dog – This pose stretches the chest and abdomen. It also strengthens the arms and legs.
3. Plank – This is a challenging pose that builds strength and balance.
4. Camel – This pose stretches the chest and abs. It also strengthens the back.
5. Wheel – This is a challenging pose that builds strength and flexibility.
These are just a few of the poses that make up the Rocket 3 sequence. If you’re interested in learning more, there are plenty of resources available online. Just be sure to consult with a yoga instructor before attempting any of the more challenging poses.
Restorative Yoga Sequence With Props
Restorative yoga is a style of yoga that uses props to help you relax and restore your body. This sequence is a great way to start your day, or to use as a relaxation practice before bed.
1.Start by sitting on the edge of a bolster or pillow, with your feet flat on the floor. Relax your shoulders and let your arms rest at your sides.
2. Gently lower your head to the floor, and let your neck relax.
3. Place a bolster or pillow behind your back, and allow your spine to fully relax.
4. Relax your legs and let them fall open to the sides.
5. Place a bolster or pillow between your legs, and let your hips and glutes relax into the support.
6. Close your eyes and breathe deeply, letting go of all tension and stress. Remain in this position for as long as you like.
7. When you’re finished, slowly come back to sitting, and give yourself a few minutes to rest and restore.
Seated Yoga Sequence
for a Healthy Spine
When we think about yoga, the first thing that comes to mind is probably a sequence of poses that help us improve our flexibility. While seated yoga poses do offer that opportunity, they also provide a host of other benefits, including helping to keep our spine healthy.
In this sequence, we’ll focus on poses that help to lengthen and stretch the spine. We’ll also include a few poses that help to strengthen the spine and improve its health.
1. Seated Forward Bend (Paschimottanasana)
This pose is a great way to start any seated yoga sequence, as it helps to lengthen the spine and prepare it for the other poses that follow. To do this pose, sit with your legs extended in front of you and your spine straight. Lean forward, reaching your hands toward your feet. If you can’t reach your feet, clasp your hands together and hold them as close to your feet as you can. Hold the pose for a few seconds, then release and repeat.
2. Half Camel (Ardha Ushtrasana)
This pose helps to stretch the spine and improve its flexibility. To do it, kneel on the floor with your thighs parallel to each other and your hips stacked over your knees. Place your hands on your lower back, with your fingers pointing down. Press your hips forward and lift your chest and head up. Hold for a few seconds, then release and repeat.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and prepare it for the next pose. To do it, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your spine up, looking up at the ceiling. Exhale and round your spine, tucking your chin toward your chest. Continue moving between these two poses, inhaling as you arch and exhaling as you round, for a few breaths.
4. Seated Spinal Twist (Bharadvajasana)
This pose helps to stretch and twist the spine, improving its flexibility and health. To do it, sit with your legs extended in front of you and your spine straight. Cross your right leg over your left, placing your right foot on the floor next to your left thigh. Reach your left arm behind you and grasp your right ankle or shin. Gently twist your torso to the right, pressing your left elbow against your right knee. Hold for a few seconds, then release and repeat on the other side.
5. Child’s Pose (Balasana)
This pose is a great way to relax and stretch the spine. To do it, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Bring your forehead to the floor, then extend your arms out in front of you and rest your forehead on them. Hold for a few seconds, then release and repeat.
Kaiut Yoga Sequence
:
1. Get centered: Find a comfortable seated position with your spine tall and your shoulders relaxed. Close your eyes and take a few deep breaths in and out through your nose.
2. Kaiut warm up: Inhale as you reach your arms overhead, then exhale as you fold forward, keeping your spine long. Repeat a few times.
3. Kaiut Sequence:
a. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. Stay here for 5-10 deep breaths.
b. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and reach your arms overhead.
c. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your right foot back into a low lunge.
d. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your left foot back into a low lunge.
e. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and lift your arms overhead.
f. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your right foot back into a low lunge.
g. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and lift your arms overhead.
h. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your left foot back into a low lunge.
i. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and reach your arms overhead.
j. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your right foot back into a low lunge.
k. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and reach your arms overhead.
4. Kaiut Cooldown: Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your right foot back into a low lunge.
a. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your left foot back into a low lunge.
b. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and reach your arms overhead.
c. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your right foot back into a low lunge.
d. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and step your left foot back into a low lunge.
e. Inhale as you reach your arms overhead, then exhale as you fold forward. Keeping your spine long, hinge at your hips to lower your torso towards the floor. If your hamstrings are tight, you can place a yoga block or folded blanket under your forehead. From here, lift your torso back up to standing and reach your arms overhead.
5. Repeat steps 2-4.
The Kaiut Yoga sequence is a great way to warm up the body and loosen up the hamstrings. The sequence consists of a series of gentle hip openers and forward folds that are designed to release tension in the body. The sequence can be repeated a few times to get a good stretch.
Expand And Contract Yoga Sequence
The Expand and Contract Yoga sequence is a great way to warm up and cool down your body. The sequence is simple, but it will work all of your muscles and joints.
To begin, stand in Mountain Pose with your feet together and your hands at your sides.
Inhale and reach up to the sky, expanding your chest and lifting your head.
Exhale and reach down to the ground, contracting your chest and lowering your head.
Inhale and reach up, expanding your chest and lifting your head.
Exhale and reach down, contracting your chest and lowering your head.
Repeat this sequence for as long as you like.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
