Sample Private Yoga Sequence
:
1. Sun Salutations A and B
2. Downward-facing Dog
3. Chair Pose
4. Triangle Pose
5. Extended Triangle Pose
6. Half Camel Pose
7. Mountain Pose
8. Warrior I
9. Half Moon Pose
10.Crow Pose
11.Fish Pose
12.Happy Baby
13.Supine Hand-To-Big-Toe Pose
14.Bridge Pose
15.Child’s Pose
Home Yoga Practice Sequence
A yoga home practice is a great way to deepen your understanding of yoga and advance your practice. It also provides a sense of consistency and discipline that is essential for any yoga journey.
Creating a home practice is simple. First, find a comfortable space in your home to practice in. This could be a dedicated yoga room, a corner of your living room, or even outdoors on a nice day. Once you have found your practice space, gather some yoga props to help you get comfortable. Props such as a yoga mat, a blanket, a bolster, and a strap are all great props to help you get into poses and stay comfortable.
Next, decide which poses you would like to practice. You can find yoga sequences online or in books, or you can create your own sequence based on your needs and goals. Be sure to include a variety of poses, including standing poses, seated poses, backbends, and forward bends. You can also add in some relaxation poses at the end of your sequence.
Once you have your sequence planned out, it’s time to get started! Begin by warming up your body with a few rounds of Sun Salutations. Then move on to the poses in your sequence. Follow the sequence exactly, or move through the poses at your own pace. Be sure to take your time and breathe deeply in each pose.
When you reach the relaxation poses at the end of your sequence, take a few minutes to relax and let go. Breathe deeply and allow your body and mind to relax. When you’re finished, slowly come back to reality and slowly move your body back to your practice space.
A home yoga practice is a great way to deepen your understanding of yoga, advance your practice, and create a sense of consistency and discipline. It is also a wonderful way to relax and de-stress after a long day. So, what are you waiting for? Start planning your home yoga practice today!
Teaching Restorative Yoga Sequence
There are many different types of yoga, but one of the most therapeutic types is restorative yoga. This style of yoga is all about slowing down and relaxing the body, which can be helpful for people who are struggling with stress or anxiety. A restorative yoga sequence typically includes a few basic poses, props, and breath work.
The first pose in a restorative yoga sequence is typically a seated forward fold. This pose helps to open up the hips and lower back. You can use a bolster or pillow to support your lower back in this pose. The second pose is usually a reclining bound angle pose. This pose helps to open up the chest and stretch the hips and inner thighs. You can use a bolster or pillow to support your upper back in this pose. The third pose is usually a savasana, or corpse pose. This pose allows you to completely relax and rest your body. You can use a bolster or pillow to support your head and neck in this pose.
The final pose in a restorative yoga sequence is typically a bridge pose. This pose helps to open up the chest and stretch the hips. You can use a bolster or pillow to support your lower back in this pose.
Once you have completed the poses in your restorative yoga sequence, you can then focus on your breath. Inhale and exhale slowly and deeply, allowing yourself to relax completely. Stay in each pose for 5-10 minutes, or until you feel completely relaxed.
Standard Yoga Sequence
The following yoga sequence is a great way to start your day, or to end it if you are looking for a way to wind down. This sequence is gentle and calming, but it can also be challenging if you make it so. If you are new to yoga, or if you are just starting your day, begin with the first pose and move through the sequence slowly. If you are more experienced, or if you are winding down at the end of the day, try moving more quickly through the poses.
1. Mountain Pose (Tadasana)
Mountain pose is a great way to start your yoga sequence. It is a foundational pose that teaches you how to stand tall and strong. It also helps to open up your chest and improve your posture.
To perform mountain pose, stand tall with your feet hip-width apart. Point your toes straight ahead, and press down into the balls of your feet. Engage your quadriceps and glutes to lift your hips up and forward, and tuck your tailbone under. Keep your shoulders down and your chest open. Relax your neck and gaze straight ahead.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up your spine and stretch your hamstrings. It also energizes you and helps to calm your mind.
To perform downward-facing dog, start in mountain pose. Step your feet back until they are hip-width apart, and then press down into the palms of your hands to lift your hips up and back. Keep your shoulders down and your chest open. Relax your neck and gaze straight ahead.
3. Child’s Pose (Balasana)
Child’s pose is a great way to relax and stretch your hips, thighs, and ankles.
To perform child’s pose, start in downward-facing dog. Step your feet forward until they are between your hands, and then fold forward, bringing your forehead to the floor. Extend your arms out in front of you, and relax your neck and shoulders.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a great way to warm up your spine and stretch your back.
To perform cat-cow pose, start in child’s pose. Come to all fours, and then inhale as you lift your head and tailbone up, arching your back. Exhale as you tuck your chin and tailbone and round your back, like a cat. Continue to move back and forth between cat and cow pose, breathing deeply.
5. Camel Pose (Ustrasana)
Camel pose is a great way to open up your chest and stretch your back. It can be a challenging pose, so if you are new to yoga, be sure to start with a modified version.
To perform camel pose, start in kneeling position. Place your hands on your lower back, and then press down to lift your hips up and back. Reach back with your hands to grab your heels, and then slowly lean back, arching your back. Keep your chin tucked and your gaze straight ahead. If you can’t reach your heels, just reach as far back as you can.
6. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a great way to stretch your hamstrings and spine.
To perform seated forward bend, sit with your legs straight out in front of you. Flex your feet, and then reach for your toes. If you can’t reach your toes, reach for your shins or thighs. Keep your spine long, and relax your neck and shoulders.
7. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great way to open your chest and stretch your back.
To perform upward-facing dog, start in prone position. Place your hands on the floor, and then press up to lift your chest and hips off the floor. Keep your shoulders down and your neck relaxed. Look straight ahead.
8. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up your spine and stretch your hamstrings. It also energizes you and helps to calm your mind.
To perform downward-facing dog, start in mountain pose. Step your feet back until they are hip-width apart, and then press down into the palms of your hands to lift your hips up and back. Keep your shoulders down and your chest open. Relax your neck and gaze straight ahead.
9. Triangle Pose (Trikonasana)
Triangle pose is a great way to stretch your hips, thighs, and shoulders.
To perform triangle pose, stand with your feet hip-width apart. Point your left toes to the left, and then turn your right toes to the right. Extend your arms out to the sides, and then hinge at your hips to lean to the right. Rest your right hand on your right shin or ankle, and reach your left hand up toward the sky. Keep your spine long, and look up toward your left hand.
10. Seated Twist (Parsvottanasana)
Seated twist is a great way to stretch your spine and hips.
To perform seated twist, sit with your legs straight out in front of you. Twist to the right, and place your left hand on the floor behind you. Reach your right hand across your body to touch your right ankle. Keep your spine long, and look to the right.
Shoulder Opening Yoga Sequences
The shoulder joint is a ball and socket joint that allows for a large range of motion. The shoulder joint is also very unstable because it does not have a lot of muscle or ligament support. This instability can lead to joint pain and arthritis. The three most common shoulder injuries are rotator cuff tears, shoulder impingement, and frozen shoulder.
There are a few things you can do to help keep your shoulder joint healthy and pain free. First, you should do some basic shoulder stretching and strengthening exercises. Second, you should avoid doing any exercises that put too much stress on the shoulder joint. Third, you should use a strap when doing any yoga poses that stretch the shoulders.
The following yoga sequences are designed to help open the shoulders and improve shoulder mobility. Do these sequences every day to help keep your shoulders healthy and pain free.
Beginner Yoga Sequence
This sequence is perfect for beginners. It includes basic shoulder stretches and strengthening exercises.
1. Seated shoulder stretch – Sit with your legs crossed, place your left hand on your right shoulder, and gently pull your right arm across your chest. Hold for 10 seconds and then switch sides.
2. Standing shoulder stretch – Stand with your feet hip width apart, place your left hand on your left hip, and lift your right arm up overhead. Reach your right arm up as high as you can and hold for 10 seconds.
3. Shoulder shrugs – Stand with your feet hip width apart, and lift your shoulders up towards your ears. Hold for 10 seconds and then release.
4. Seated row – Sit with your legs crossed, place your left hand on your right shoulder, and lift your right arm up overhead. Reach your right arm up as high as you can and hold for 10 seconds.
5. Side bend – Stand with your feet hip width apart, place your left hand on your left hip, and reach your right arm up overhead. Bend to the right and hold for 10 seconds. Repeat on the other side.
6. Forward fold – Stand with your feet hip width apart, bend at the waist, and reach for the floor. Hold for 10 seconds and then release.
Intermediate Yoga Sequence
This sequence is for intermediates. It includes more advanced shoulder stretches and strengthening exercises.
1. Camel pose – Kneel on the floor, place your hands on your hips, and push your hips forward. Reach your head back and hold for 10 seconds.
2. Downward facing dog – Come onto all fours, press your hips up and back, and stretch your heels to the floor. Hold for 10 seconds.
3. Upward facing dog – Come onto all fours, press your hips up and back, and lift your chest up and forward. Hold for 10 seconds.
4. Seated shoulder stretch – Sit with your legs crossed, place your left hand on your right shoulder, and gently pull your right arm across your chest. Hold for 10 seconds and then switch sides.
5. Standing shoulder stretch – Stand with your feet hip width apart, place your left hand on your left hip, and lift your right arm up overhead. Reach your right arm up as high as you can and hold for 10 seconds.
6. Shoulder shrugs – Stand with your feet hip width apart, and lift your shoulders up towards your ears. Hold for 10 seconds and then release.
7. Seated row – Sit with your legs crossed, place your left hand on your right shoulder, and lift your right arm up overhead. Reach your right arm up as high as you can and hold for 10 seconds.
8. Side bend – Stand with your feet hip width apart, place your left hand on your left hip, and reach your right arm up overhead. Bend to the right and hold for 10 seconds. Repeat on the other side.
9. Forward fold – Stand with your feet hip width apart, bend at the waist, and reach for the floor. Hold for 10 seconds and then release.
10. Triangle pose – Stand with your feet 3-4 feet apart, place your left hand on your left hip, and reach your right arm up overhead. Bend to the right and reach your right hand to the floor. Hold for 10 seconds.
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.
