Sacroiliac Yoga Sequence
The sacroiliac joint is a key joint in the body and is responsible for connecting the spine to the pelvis. It is a weight-bearing joint and is subjected to a great deal of stress, particularly when we are active. The sacroiliac joint can become inflamed and cause pain, particularly in the lower back.
There are a number of yoga poses that can help to relieve pain in the sacroiliac joint. The following sequence can be practiced regularly to help keep the joint healthy and pain-free.
Puppy pose
Puppy pose is a great way to start the sequence as it helps to open up the hips and stretch the lower back. Come onto your hands and knees and spread your fingers wide. Bring your hips down to the floor and tuck your toes under. Keep your spine long as you slowly lower your head to the floor. Hold for five breaths.
Cat-Cow pose
Cat-Cow pose is another great pose for opening up the hips and stretching the lower back. Come onto your hands and knees and spread your fingers wide. arch your back and tuck your chin to your chest. Hold for five breaths. Then, slowly reverse the motion, curving your spine and lifting your head and tailbone up towards the ceiling. Hold for five breaths.
Downward-Facing Dog
Downward-Facing Dog is a key pose in any yoga sequence. It is a great pose for stretching the hamstrings andlower back. Come onto your hands and knees and spread your fingers wide. tuck your toes under and lift your hips up and back. Keep your spine long as you hold the pose for five breaths.
Warrior II
Warrior II is a great pose for strengthening the muscles around the sacroiliac joint. Come into a standing position and step your left foot out to the side. Bend your left knee and reach your arms out to the sides. Hold for five breaths. Then, switch legs and repeat.
Pigeon pose
Pigeon pose is a deep hip stretch that can help to relieve tension in the sacroiliac joint. Come into a kneeling position and extend your left leg out behind you. Bend your left knee and lower your forehead to the floor. Hold for five breaths. Then, switch legs and repeat.
Bridge pose
Bridge pose is a great pose for strengthening the muscles around the sacroiliac joint. Come into a lying position and place your feet flat on the floor. Lift your hips up towards the ceiling, keeping your spine straight. Hold for five breaths.
Reclining Big Toe pose
Reclining Big Toe pose is a deep stretch for the hamstrings and glutes. Come into a lying position and extend your right leg up towards the ceiling. Reach your right hand towards your right foot and hold for five breaths. Then, switch legs and repeat.
Scaravelli Yoga Sequence
for Neck and Shoulder Pain
If you are one of the many people who suffer from chronic neck or shoulder pain, you may find that traditional yoga poses offer little relief. This sequence is designed to help you release tension in the neck and shoulders and improve range of motion.
1. Begin by sitting in a comfortable position with your spine straight. Inhale and raise your arms over your head, then exhale and let your arms fall forward, releasing any tension in your neck and shoulders.
2. Inhale and raise your arms overhead, then exhale and slowly lower them to your sides.
3. Inhale and raise your right arm overhead, then exhale and lower it to your side. Inhale and raise your left arm overhead, then exhale and lower it to your side.
4. Inhale and raise your right arm overhead, then exhale and lower it to your side. Inhale and raise your left arm overhead, then exhale and lower it to your side. Now, interlace your fingers behind your back and press your palms together.
5. Gently tilt your head to the right and hold for a few seconds. Then tilt your head to the left and hold for a few seconds.
6. Now, slowly extend your right arm overhead and hold for a few seconds. Then slowly extend your left arm overhead and hold for a few seconds.
7. Finally, clasp your hands together and press them against your chest. Hold for a few seconds, then release.
This sequence should be practiced two or three times a week. Not only will it help to release tension in the neck and shoulders, but it will also help to improve range of motion.
Headstands Yoga Sequence
There are many yoga poses that can be helpful in improving your balance, but the headstand is one of the most challenging and beneficial poses for this purpose. This sequence will show you how to do a headstand safely and correctly.
1. Start by kneeling on the floor and placing your palms flat on the ground.
2. Place your forehead on the floor in front of your hands and slowly walk your hands back until your hips are in line with your shoulders.
3. Inhale and press your hips up into the air, coming into a handstand.
4. Keep your core engaged and your legs straight as you hold the headstand for as long as you can.
5. Exhale and slowly lower your hips back to the ground, coming into a kneeling position.
6. Take a few deep breaths and then repeat the sequence.
This sequence can be repeated as many times as you like. It is a great way to improve your balance and practice your headstand.
Humble Warrior Yoga Sequence
The humble warrior yoga sequence is a great way to start your day or to end a long day. This sequence is designed to open your hips and heart while strengthening your body. The humble warrior sequence is a great way to build strength, flexibility and focus.
1. Start in mountain pose.
2. Step your left foot out to the side and sink into a deep lunge.
3. Reach your arms overhead and hold for five breaths.
4. Step your right foot back to meet your left and come into warrior one.
5. Reach your arms overhead and hold for five breaths.
6. Step your left foot back to meet your right and come into warrior two.
7. Reach your arms out to the side and hold for five breaths.
8. Step your left foot back to meet your right and come into reverse warrior.
9. Reach your arms overhead and hold for five breaths.
10. Step your left foot forward to meet your right and come into mountain pose.
Hatha Yoga Intermediate Sequence
This sequence is designed for people who have a basic knowledge of Hatha Yoga and are looking to deepen their practice.
The first half of the sequence is focused on building strength and flexibility in the body, while the second half is more relaxing and calming.
1. Downward Dog
2. Half Camel
3. Upward Dog
4. Half Camel
5. Downward Dog
6. Child’s Pose
7. Cat-Cow Pose
8. Low Lunge
9. Extended Triangle Pose
10. Low Lunge
11. Pigeon Pose
12. Hero’s Pose
13. Supported Backbend
14. Savasana
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.
