Root Chakra Yoga Sequence Pdf
The root chakra is located at the base of the spine in the tailbone area. It is the first chakra and is associated with the element of earth. The root chakra is responsible for our feelings of safety and security in the world. It is also responsible for our sense of grounding and connection to the earth. When the root chakra is balanced, we feel secure, stable, and grounded. We feel connected to our physical body and to the earth. We feel safe and secure in the world.
The root chakra yoga sequence is designed to help balance and energize the root chakra. The sequence includes poses that help to open and energize the base of the spine and the tailbone area. It also includes poses that help to stimulate the flow of energy in the root chakra. The sequence can be practiced daily to help keep the root chakra balanced and energized.
Poses:
Mountain pose (Tadasana)
Tree pose (Vrksasana)
Downward facing dog (Adho Mukha Svanasana)
Camel pose (Ustrasana)
Child’s pose (Balasana)
Warrior I (Virabhadrasana I)
Warrior II (Virabhadrasana II)
Reverse warrior (Viparita Virabhadrasana)
Bridge pose (Setu Bandha Sarvangasana)
Sphinx pose (Salamba Bhujangasana)
Fish pose (Matsyasana)
Happy baby pose (Ananda Balasana)
Corpse pose (Savasana)
Side Crow Yoga Sequence
The Side Crow Yoga sequence is a challenging pose that targets the core and arm muscles. This pose can help improve balance and strength.
To begin the Side Crow Yoga sequence, start in a low squat position with your hands on the ground in front of you. Shift your weight to your left hand and lift your right hand off the ground. Extend your right arm up and over your head. Keep your shoulders relaxed and your core engaged.
Carefully shift your weight to your right hand and extend your left arm up and over your head. Hold the pose for a few breaths, then slowly lower your arms back to the starting position.
This pose can be repeated a few times, then switch sides.
Camel Pose Yoga Sequence
The Camel Pose Yoga Sequence is a great way to open up your chest and improve your posture. The sequence begins with a few basic poses to warm up your body, and then moves on to the Camel Pose.
The Camel Pose is a backbend that opens up your chest and strengthens your spine. It is a challenging pose, so be sure to take your time and practice it safely.
Here is a step-by-step guide to performing the Camel Pose Yoga Sequence:
1. Begin by standing in Mountain Pose.
2. Inhale and reach your arms overhead.
3. Exhale and fold forward, reaching for your toes.
4. Inhale and rise back to Mountain Pose.
5. Exhale and step your left foot back.
6. Inhale and reach your arms overhead.
7. Exhale and fold forward, reaching for your toes.
8. Inhale and rise back to Mountain Pose.
9. Exhale and step your right foot back.
10. Inhale and reach your arms overhead.
11. Exhale and fold forward, reaching for your toes.
12. Hold the Camel Pose for a few seconds, then release and step back to Mountain Pose.
13. Repeat the Camel Pose Yoga Sequence on the other side.
Yoga Goddess Pose Sequence
The Yoga Goddess Pose sequence is a great way to start your day or to wind down your practice. This sequence invokes the energy and power of the goddess, and can help to connect you with your divine feminine energy.
The sequence begins with a few simple poses to warm up your body. Then, you will move into the Goddess Pose. This pose is a powerful and challenging pose, but it is also very rewarding. After the Goddess Pose, you will move into a few more poses to finish the sequence.
The Yoga Goddess Pose sequence is a great way to start your day or to wind down your practice. This sequence invokes the energy and power of the goddess, and can help to connect you with your divine feminine energy.
The sequence begins with a few simple poses to warm up your body. Then, you will move into the Goddess Pose. This pose is a powerful and challenging pose, but it is also very rewarding. After the Goddess Pose, you will move into a few more poses to finish the sequence.
The Goddess Pose is a deep squat with your hands in prayer position in front of your heart. This pose is a great way to open up your hips and connect with your divine feminine energy. It can be a challenge to hold this pose for an extended period of time, but it is well worth the effort.
After the Goddess Pose, you will move into a few more poses to finish the sequence. The first of these is the Half Camel Pose. This pose is a great way to open up your chest and increase your flexibility. It can be a challenge to hold this pose for an extended period of time, but it is well worth the effort.
Next, you will move into the Fish Pose. This pose is a great way to open up your chest and increase your flexibility. It can be a challenge to hold this pose for an extended period of time, but it is well worth the effort.
Finally, you will move into the Corpse Pose. This pose is a great way to end your practice and relax your body and mind. It can be a challenge to hold this pose for an extended period of time, but it is well worth the effort.
Yin Yoga Sequence For Knees
and Hips
There are many reasons why people come to yoga. Maybe they are looking for a way to increase flexibility, improve strength, or find relief from pain. In many cases, people are looking for a way to improve their overall health and wellbeing. For people with knee and hip issues, Yin Yoga can be an excellent way to achieve all of these goals.
The Yin Yoga sequence below is designed to open the hips and knees, while also providing a deep stretch for the entire body. It can be practiced by anyone, regardless of their level of experience. If you have any questions or concerns, please consult with a healthcare professional before beginning any new exercise routine.
The sequence consists of the following poses:
1. Child’s Pose
2. Half Camel
3. Frog
4. King Pigeon
5. Half Pigeon
6. Supine Hand-To-Big-Toe
7. Seated Forward Fold
8. Cow Face Pose
9. Thread the Needle
10. Sleeping Pigeon
11. Pigeon
12. Happy Baby
13. Corpse Pose
Child’s Pose (Balasana)
Child’s pose is a basic yoga pose that is often used as a resting pose. It is a great pose for beginners, as it is gentle and calming.
To perform child’s pose, start by kneeling on the floor. Then, fold forward, so that your forehead is resting on the floor. Extend your arms out in front of you, and relax your shoulders and neck. Hold the pose for as long as desired.
Half Camel (Ardha Ustrasana)
Half Camel is a deep hip opener that also stretches the chest and shoulders. It can be a challenge for beginners, but is well worth the effort.
To perform Half Camel, start in a kneeling position. Then, reach your hands up to the sky, and lean back, so that your chest is facing the floor. Keep your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Frog (Bhekasana)
Frog is a deep hip opener that also stretches the groin and inner thighs. It can be a challenge for beginners, but is well worth the effort.
To perform Frog, start in a kneeling position. Then, place your elbows on the floor, and press your palms together. Bring your knees out to the sides, and press your heels together. Hold the pose for as long as desired.
King Pigeon (Eka Pada Rajakapotasana)
King Pigeon is a deep hip opener that also stretches the groin, hamstrings, and back. It can be a challenge for beginners, but is well worth the effort.
To perform King Pigeon, start in a kneeling position. Then, lift your right leg and place your foot on your left thigh. Reach your right arm behind you, and clasp your hands together. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Half Pigeon (Eka Pada Rajakapotasana)
Half Pigeon is a deep hip opener that also stretches the groin and inner thighs. It can be a challenge for beginners, but is well worth the effort.
To perform Half Pigeon, start in a kneeling position. Then, lift your left leg and place your foot on your right thigh. Reach your left arm behind you, and clasp your hands together. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Supine Hand-To-Big-Toe (Supta Padangusthasana)
Supine Hand-To-Big-Toe is a deep hamstring stretch that also stretches the groin and inner thighs. It can be a challenge for beginners, but is well worth the effort.
To perform Supine Hand-To-Big-Toe, start by lying on your back. Then, extend your right leg straight up in the air, and clasp your hands around your right big toe. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Seated Forward Fold (Paschimottanasana)
Seated Forward Fold is a deep hamstring and groin stretch that also stretches the back. It can be a challenge for beginners, but is well worth the effort.
To perform Seated Forward Fold, start by sitting on the floor with your legs extended in front of you. Then, fold forward, so that your forehead is resting on the floor. Extend your arms out in front of you, and relax your shoulders and neck. Hold the pose for as long as desired.
Cow Face Pose (Gomukhasana)
Cow Face Pose is a deep hip and shoulder opener that also stretches the chest. It can be a challenge for beginners, but is well worth the effort.
To perform Cow Face Pose, start by sitting on the floor with your legs extended in front of you. Then, cross your right ankle over your left knee. Reach your right hand behind you, and clasp your right hand with your left hand. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Thread the Needle (Parsva Balasana)
Thread the Needle is a deep hip and shoulder opener that also stretches the chest. It can be a challenge for beginners, but is well worth the effort.
To perform Thread the Needle, start by lying on your back. Then, extend your right leg straight up in the air, and clasp your hands around your right big toe. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Sleeping Pigeon (Supta Kapotasana)
Sleeping Pigeon is a deep hip and groin opener that also stretches the back. It can be a challenge for beginners, but is well worth the effort.
To perform Sleeping Pigeon, start by lying on your back. Then, extend your right leg straight up in the air, and clasp your hands around your right big toe. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Pigeon (Eka Pada Rajakapotasana)
Pigeon is a deep hip and groin opener that also stretches the back. It can be a challenge for beginners, but is well worth the effort.
To perform Pigeon, start in a kneeling position. Then, lift your left leg and place your foot on your right thigh. Reach your left arm behind you, and clasp your hands together. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Happy Baby (Ananda Balasana)
Happy Baby is a deep hip and groin opener that also stretches the back. It can be a challenge for beginners, but is well worth the effort.
To perform Happy Baby, start by lying on your back. Then, extend your right leg straight up in the air, and clasp your hands around your right big toe. Keep your back straight, and your hips and thighs parallel to the floor. Hold the pose for as long as desired.
Then, repeat on the other side.
Corpse Pose (Savasana)
Corpse Pose is a deep relaxation pose that is often used at the end of a yoga class. It is a great pose for beginners, as it is gentle and calming.
To perform Corpse Pose, start by lying on your back. Then, extend your arms out to the sides, with your palms facing up. Close your eyes, and relax your entire body. Hold the pose for as long as desired.
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.
