Rocket Yoga Series 1 Sequence
Welcome to the Rocket Yoga Series 1 Sequence! This sequence is designed to help you open up your hips and get your body ready for some of the more strenuous poses in the Rocket Yoga sequence.
We will start with a few basic poses to warm up the body, and then move on to the more challenging poses. Be sure to take your time and focus on your breath as you move through the sequence.
1. Mountain Pose – Tadasana
Start in Mountain Pose, with your feet hip-width apart and your hands at your sides. Engage your abs and glutes as you press your feet firmly into the ground.
2. Downward Dog – Adho Mukha Svanasana
From Mountain Pose, press into your hands and feet and lift your hips up and back into Downward Dog. Keep your shoulders and hips in line as you press your heels into the ground.
3. Crescent Lunge – Anjaneyasana
From Downward Dog, step your right foot forward into a Crescent Lunge. Keep your back knee pressed into the ground and your front thigh parallel to the ground. Reach your arms overhead and hold for 5-10 breaths.
4. Warrior I – Virabhadrasana I
From Crescent Lunge, lift your back knee off the ground and pivot your foot so the ball of your foot is facing the ground. Reach your arms overhead and hold for 5-10 breaths.
5. Triangle Pose – Trikonasana
From Warrior I, reach your arms out to the sides and pivot your foot so the heel is facing the ground. Reach your hand to the ground on the same side as your front leg and keep your gaze focused on the hand. Hold for 5-10 breaths.
6. Half Camel – Ardha Ustrasana
From Triangle Pose, reach your hand back to grab your heel. Keep your back straight as you lift your hips up and back into Half Camel. Hold for 5-10 breaths.
7. Child’s Pose – Balasana
From Half Camel, release your back and reach your arms out in front of you to come into Child’s Pose. Place your forehead on the ground and let your body relax into the pose. Hold for 5-10 breaths.
8. Cow Face Pose – Gomukhasana
From Child’s Pose, reach your right arm up and over your head, and reach your left arm behind you. Stack your knees and hips and hold for 5-10 breaths.
9. Seated Forward Bend – Paschimottanasana
From Cow Face Pose, release your hips and reach your hands straight out in front of you. hinge at your hips and fold forward, letting your head and arms hang down. Hold for 5-10 breaths.
10. Happy Baby Pose – Ananda Balasana
From Seated Forward Bend, release your hands and reach for your feet. Bring your knees into your chest and hold Happy Baby Pose. Hold for 5-10 breaths.
11. Corpse Pose – Savasana
From Happy Baby Pose, release your feet and lie down on your back. Let your arms and legs fall to the sides and relax your entire body. Hold for 5-10 minutes.
1 Hour Power Yoga Sequence
for Strength, Endurance and Flexibility
Are you looking for a challenging yoga sequence that will increase your strength, endurance and flexibility? If so, this 1 hour power yoga sequence is perfect for you! The poses in this sequence are all linked together, so you can flow through them without stopping. This sequence is also a great way to build heat and increase your heart rate.
The first pose in this sequence is Downward Dog. Downward Dog is a great way to warm up your body and prepare for the rest of the sequence. It is also a great pose for strengthening your arms and legs.
Next, move on to Chaturanga Dandasana. Chaturanga Dandasana is a great pose for strengthening your arms and shoulders. It is also a great pose for improving your flexibility.
After Chaturanga Dandasana, move on to Upward Dog. Upward Dog is a great pose for strengthening your arms and abs. It is also a great pose for improving your flexibility.
Next, move on to Warrior I. Warrior I is a great pose for strengthening your legs and abs. It is also a great pose for improving your flexibility.
After Warrior I, move on to Warrior II. Warrior II is a great pose for strengthening your legs and abs. It is also a great pose for improving your flexibility.
Next, move on to Reverse Warrior. Reverse Warrior is a great pose for strengthening your legs and abs. It is also a great pose for improving your flexibility.
After Reverse Warrior, move on to Camel Pose. Camel Pose is a great pose for strengthening your abs and back. It is also a great pose for improving your flexibility.
Next, move on to Bridge Pose. Bridge Pose is a great pose for strengthening your abs and back. It is also a great pose for improving your flexibility.
After Bridge Pose, move on to Fish Pose. Fish Pose is a great pose for strengthening your abs and back. It is also a great pose for improving your flexibility.
Finally, move on to Corpse Pose. Corpse Pose is a great way to end your yoga sequence. It is a great pose for relaxing your body and mind.
April Yoga Sequence
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The sun is out and the weather is warming up, so it’s the perfect time to add a few new yoga poses to your practice! This month’s sequence is all about opening up the hips and hamstrings. If you’re feeling tight in these areas, these poses will help to release the tension and improve flexibility.
1. Downward Dog
Start in downward dog, with your hands and feet shoulder-width apart and your spine long. Spread your fingers wide and press firmly into the mat. Keep your hips high and your heels down as you reach your tailbone up and back. Hold for 5-10 breaths.
2. Low Lunge
From downward dog, step your right foot forward between your hands. Lower your left knee to the ground and sink your hips down toward the floor. Reach your arms overhead and hold for 5-10 breaths. Then switch sides.
3. Camel
Come to a kneeling position and place your hands on your lower back, with your fingers pointing down. Press your hips forward and arch your back, reaching for your heels. Hold for 5-10 breaths.
4. Pigeon
From camel, release your back and lower your torso to the floor. Bring your right ankle in front of your left hip and let your head and arms rest on the floor. Stay here for 5-10 breaths, then switch sides.
5. Triangle
Stand with your feet 3-4 feet apart and turn your right toes out 90 degrees. Reach your right arm straight out to the side and hinge at your hips to reach your left hand to the floor. Keep your gaze toward the ceiling and hold for 5-10 breaths. Then switch sides.
Kapha Balancing Yoga Sequence
The Kapha Dosha is associated with the elements of earth and water. Kapha is the energy that creates structure and stability in the body, and is responsible for lubrication and moisture. When Kapha is in balance, the body is strong, healthy, and resistant to disease. When Kapha is out of balance, the body can become overweight, sluggish, and prone to congestion and stagnation.
The following yoga sequence is designed to help you balance Kapha and restore equilibrium in the body. The poses are chosen to stimulate the digestive system, increase circulation, and promote healthy elimination. The sequence should be practiced daily, or whenever you feel like you need a little Kapha-balancing boost.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, standing tall and strong with your feet hip-width apart and your arms by your sides. Ground down into your feet and feel the stability and strength that comes from the earth. Lift up through your torso and feel the lightness and openness that comes from the sky. Take a few deep breaths and feel the power of the pose rooting you firmly in to the present moment.
2. Half Camel (Ardha Ustrasana)
From Mountain Pose, reach back and take hold of your right ankle with your right hand. Keep your hips square to the front of the mat and slowly lean back, arching your back and reaching for your left hand to touch your left ankle. Gaze up at your left hand and hold the pose for a few breaths. To come out of the pose, release your hands and slowly press back to Mountain Pose. Repeat on the other side.
3. Chair Pose (Utkatasana)
From Mountain Pose, bend your knees and sink down into Chair Pose. Sit your hips back and down as you reach your arms straight out in front of you. Keep your shoulders down and your chest open as you hold the pose for a few breaths. To come out of the pose, straighten your legs and reach your arms back to Mountain Pose.
4. Low Lunge (Anjaneyasana)
From Chair Pose, step your left foot forward and come into a Low Lunge. Keep your left knee bent and your right leg straight as you sink down into the lunge. Reach your left arm up toward the sky and hold the pose for a few breaths. To come out of the pose, release your left arm and step your left foot back to Chair Pose. Repeat on the other side.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you Cow Face your hands and round your spine up toward the sky. Exhale as you tuck your chin and round your spine toward the floor. Continue moving between Cat-Cow for a few breaths.
6. Seated Forward Bend (Paschimottanasana)
Sit on the edge of your mat with your legs straight out in front of you. Inhale as you reach your arms up overhead, and then exhale as you fold forward, reaching for your toes. Keep your spine long as you hold the pose for a few breaths. To come out of the pose, slowly press back to seated.
7. Extended Triangle Pose (Utthita Trikonasana)
From Seated Forward Bend, reach your right hand to the sky and your left hand to the floor as you come into Triangle Pose. Keep your right foot pointing straight ahead and your left foot turned out to the side. Reach your left hand toward the sky and your right hand toward the floor as you hold the pose for a few breaths. To come out of the pose, release your hands and slowly press back to Seated Forward Bend. Repeat on the other side.
8. Half Moon Pose (Ardha Chandrasana)
From Triangle Pose, reach your right hand to the sky and your left hand to the floor as you come into Half Moon Pose. Keep your right foot pointing straight ahead and your left foot turned out to the side. Reach your left hand toward the sky and your right hand toward the floor as you hold the pose for a few breaths. To come out of the pose, release your hands and slowly press back to Triangle Pose. Repeat on the other side.
9. Corpse Pose (Savasana)
Finish your yoga sequence in Corpse Pose, lying flat on your back with your arms and legs relaxed and your eyes closed. Take a few deep breaths and allow yourself to completely relax. Stay in Corpse Pose for as long as you like.
Yoga Flow Sequence
The yoga flow sequence is a great way to improve your overall flexibility, strength and balance. It is a series of poses or postures that are performed in a continuous motion. The sequence is designed to warm up the body and increase the heart rate, before moving on to more challenging poses.
The yoga flow sequence can be tailored to your own abilities and level of fitness. It can be performed as a standalone routine, or added on to the end of a regular yoga practice.
The following sequence is a basic beginners flow, that can be performed by people of all ages and abilities.
Warrior I
Mountain pose
Crow pose
Downward facing dog
Warrior II
Side plank
Mountain pose
Camel pose
Child’s pose
Tabletop pose
Warrior III
Tree pose
Half Camel pose
Fish pose
Final resting pose
Warrior I
This pose is a great way to start your yoga flow sequence. It is a powerful pose that strengthens the legs and arms.
Instructions:
1. Start in a standing position, with your feet hip-width apart.
2. Turn your left foot in to the center and extend your right leg out to the side, parallel to the floor.
3. Raise your arms up to shoulder height, with your palms facing down.
4. Bend your left knee, so that your thigh is parallel to the floor.
5. Reach your arms out to the side, and hold the pose for 3-5 breaths.
6. Repeat on the other side.
Mountain pose
This is a basic, yet essential, yoga pose. It helps to ground and center you, while also strengthening the legs and spine.
Instructions:
1. Stand with your feet together, and your arms by your sides.
2. Engage your core and lift your chest up.
3. Tuck your chin and lengthen your spine.
4. Hold the pose for 5-10 breaths.
Crow pose
This challenging pose strengthens the arms and wrists, and improves balance and focus.
Instructions:
1. Start in a squat position, with your feet hip-width apart.
2. Place your hands on the floor in front of you, shoulder-width apart.
3. Shift your weight forward, and lift your feet off the floor.
4. Balance on your hands and toes, and hold the pose for 3-5 breaths.
5. To release, slowly lower your feet back to the floor.
Downward facing dog
This pose stretches the hamstrings, calves and shoulders, while also strengthening the arms and legs.
Instructions:
1. Start in a tabletop position, with your hands and knees on the floor.
2. tuck your toes and lift your hips up, so that your body forms an inverted V-shape.
3. Hold the pose for 5-10 breaths.
4. To release, slowly lower your hips back to the tabletop position.
Warrior II
This pose strengthens the arms, legs and glutes, while also stretching the chest and hips.
Instructions:
1. Start in a standing position, with your feet hip-width apart.
2. Turn your left foot in to the center and extend your right leg out to the side, parallel to the floor.
3. Raise your arms up to shoulder height, with your palms facing down.
4. Bend your right knee, so that your thigh is parallel to the floor.
5. Reach your arms out to the side, and hold the pose for 3-5 breaths.
6. Repeat on the other side.
Side plank
This pose strengthens the arms, shoulders and core, while also stretching the hips and glutes.
Instructions:
1. Start in a plank position, with your feet together and your hands shoulder-width apart.
2. Shift your weight to your right hand, and lift your left hand off the floor.
3. Hold the pose for 3-5 breaths.
4. To release, slowly lower your left hand back to the floor and switch sides.
Mountain pose
This is a basic, yet essential, yoga pose. It helps to ground and center you, while also strengthening the legs and spine.
Instructions:
1. Stand with your feet together, and your arms by your sides.
2. Engage your core and lift your chest up.
3. Tuck your chin and lengthen your spine.
4. Hold the pose for 5-10 breaths.
Camel pose
This pose stretches the chest and hips, while also strengthening the back and shoulders.
Instructions:
1. Start in a kneeling position, with your thighs parallel to the floor.
2. Place your hands on your lower back, with your fingers pointing down.
3. arch your back and lift your chest up.
4. Hold the pose for 3-5 breaths.
5. To release, slowly lower your chest and back to the starting position.
Child’s pose
This pose is a resting pose that stretches the hips, thighs and lower back.
Instructions:
1. Start in a kneeling position, with your thighs parallel to the floor.
2. Fold your torso forward, so that your forehead is resting on the floor.
3. Extend your arms out in front of you, with your palms facing down.
4. Hold the pose for 5-10 breaths.
Tabletop pose
This pose strengthens the arms, shoulders and core, while also stretching the chest and hips.
Instructions:
1. Start in a tabletop position, with your hands and knees on the floor.
2. tuck your toes and lift your hips up, so that your body forms an inverted V-shape.
3. Hold the pose for 5-10 breaths.
4. To release, slowly lower your hips back to the tabletop position.
Warrior III
This pose strengthens the arms, legs and glutes, while also stretching the chest and hips.
Instructions:
1. Start in a standing position, with your feet together and your arms by your sides.
2. Bend your left knee, so that your thigh is parallel to the floor.
3. Shift your weight to your left foot, and raise your right leg out to the side, parallel to the floor.
4. Reach your arms out to the side, and hold the pose for 3-5 breaths.
5. To release, slowly lower your right leg back to the floor and switch sides.
Tree pose
This pose strengthens the hips, thighs and ankles, while also improving balance and focus.
Instructions:
1. Start in a standing position, with your feet together and your arms by your sides.
2. Bend your left knee, so that your thigh is parallel to the floor.
3. Place your right foot on your left thigh, with your heel pressing in to your groin.
4. Reach your arms out to the side, and hold the pose for 3-5 breaths.
5. To release, slowly lower your left foot back to the floor.
Half Camel pose
This pose stretches the chest and hips, while also strengthening the back and shoulders.
Instructions:
1. Start in a kneeling position, with your thighs parallel to the floor.
2. Place your hands on your lower back, with your fingers pointing down.
3. arch your back and lift your chest up.
4. Hold the pose for 3-5 breaths.
5. To release, slowly lower your chest and back to the starting position.
Fish pose
This pose stretches the chest and hips, while also strengthening the back and shoulders.
Instructions:
1. Start in a lying position, with your legs extended and your arms by your sides.
2. Bend your left knee and place your left foot on your right thigh.
3. Reach your right arm up to the ceiling, and turn your head to the right.
4. Hold the pose for 3-5 breaths.
5. To release, slowly lower your right arm and left leg back to the starting position.
Final resting pose
This pose allows you to relax and restore your energy after your yoga flow sequence.
Instructions:
1. Lie down in a comfortable position, with your legs extended and your arms by your sides.
2. Close your eyes and breathe deeply for 3-5 minutes.
3. To release, slowly roll to one side and press yourself up to a seated position.
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.
