Sarah Powers Yin Yoga Sequence
This sequence is designed to open the hips and release tension in the lower back.
1. Start in a comfortable seated position with your spine straight and your shoulders relaxed.
2. Bend your right knee and place your right foot against your left inner thigh.
3. Reach your left arm behind you and clasp your right hand.
4. Gently pull your right knee toward your chest.
5. Hold for 5-10 breaths, then switch sides.
This sequence is designed to open the hips and release tension in the lower back. The first pose is a seated forward fold. This pose is excellent for stretching the hamstrings and lower back.
1. Sit on the floor with your legs straight out in front of you.
2. Fold forward, reaching for your toes.
3. Hold for 5-10 breaths, then switch sides.
The second pose in this sequence is the pigeon pose. This pose is great for releasing tension in the hips and glutes.
1. Start in a Downward Facing Dog position.
2. Step your right foot forward between your hands, and lower your left knee to the floor.
3. Rest your left ankle on your right thigh.
4. Straighten your front leg and reach your arms forward.
5. Hold for 5-10 breaths, then switch sides.
The final pose in this sequence is the reclining bound angle pose. This pose is great for releasing tension in the hips and lower back.
1. Lie on your back with your knees bent and your feet together.
2. Place your hands on the floor on either side of your body.
3. Use your hands to slowly lower your knees to the floor.
4. Hold for 5-10 breaths.
Hatha Flow Yoga Sequence
for Beginners
If you are new to yoga, or just looking for a fresh sequence to try, this Hatha Flow sequence is perfect for you! The sequence is beginner-friendly and provides a good introduction to the basic poses of yoga.
1. Start in Mountain Pose (Tadasana).
2. Inhale as you reach your arms overhead and clasp your hands together.
3. Exhale and hinge at your hips to fold forward into a Forward Bend ( Uttanasana ).
). 4. Inhale and reach your torso up to standing.
5. Exhale and step or jump your feet 3-4 feet apart.
6. Inhale and reach your arms out to the sides, parallel to the floor.
7. Exhale and hinge at your hips to fold forward into a Downward-Facing Dog (Adho Mukha Svanasana).
8. inhale as you return to standing.
9. Exhale and step or jump your feet together.
10. Inhale and reach your arms overhead, clasping your hands together.
11. Exhale and fold forward into Uttanasana.
12. Inhale and reach your torso up to standing.
13. Repeat steps 6-12 two more times.
14. Finish in Tadasana.
Ashtanga Yoga Primary Series Finishing Sequence
:
1. Paschimottanasana
2. Purvottanasana
3. Ardha Chandrasana
4. Padahastasana
5. Urdhva Hastasana
6. Uttanasana
7. Prasarita Padottanasana A
8. Prasarita Padottanasana B
9. Prasarita Padottanasana C
10. Parsvottanasana
11. Trikonasana
12. Parivrtta Trikonasana
13. Utthita Parsvakonasana
14. Prasarita Padottanasana D
15. Prasarita Padottanasana E
16. Ardha Chandrasana
17. Padahastasana
18. Urdhva Hastasana
19. Uttanasana
20. Samasthiti
Braided Goddess Yoga Sequence
The Braided Goddess Yoga Sequence is a powerful yoga flow that invokes the sacred feminine energy of the divine goddess. This sequence is designed to open the heart and connect you with your inner goddess, while also strengthening and toning the body. The Braided Goddess Yoga Sequence is a great choice for beginner and intermediate yoga practitioners alike.
To begin, start in a seated position with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward, reaching for your toes. If you can’t reach your toes, try to reach as far forward as you can. Hold this position for a few deep breaths, then slowly rise back to a seated position.
Next, bring your legs out to the side and lower down onto your right side. Reach your left arm up towards the sky, and tuck your right hand underneath your head. Stay here for a few deep breaths, then switch sides.
Once you’re on your back, reach your legs up towards the sky, and clasp your hands together behind your head. Keep your chin off your chest, and focus on pulling your navel towards your spine. Hold this position for a few deep breaths, then slowly lower your legs and release your hands.
Next, bring your legs back up into the air and lower them down towards your left side. Reach your right arm up towards the sky, and tuck your left hand underneath your head. Stay here for a few deep breaths, then switch sides.
Finally, bring your legs back up into the air and lower them down towards your right side. Reach your left arm up towards the sky, and tuck your right hand underneath your head. Stay here for a few deep breaths, then slowly release your legs and release your hands.
The Braided Goddess Yoga Sequence is a great way to connect with your inner goddess and invokes the sacred feminine energy of the divine goddess. This sequence is designed to open the heart and tone the body, making it a great choice for beginner and intermediate yoga practitioners alike.
Calming Yin Yoga Sequence
for Anxiety
Anxiety is a normal and often helpful emotion that can become a problem when it is excessive or persistent. While anxiety can be caused by many factors, it is often the result of an imbalance in the body’s energy system. Yoga can help to restore balance and reduce symptoms of anxiety. The following sequence is specifically designed to calm and soothe the mind and body.
1. Sukhasana (Easy Seat)
Sit in a comfortable position with your spine straight. Close your eyes and take a few deep breaths, focusing on releasing any tension in your body.
2. Paschimottanasana (Seated Forward Bend)
Sit up tall and extend your legs out in front of you. Slowly fold forward, keeping your spine straight. Hold for a few breaths, then release.
3. Vajrasana (Thunderbolt Pose)
Kneel on the floor with your knees hip-width apart. Touch your big toes together and sit up tall. Place your hands on your thighs and hold for a few breaths.
4. Child’s Pose
Start on all fours and then slowly lower your hips to the floor. Rest your forehead on the floor and extend your arms out in front of you. Hold for a few breaths.
5. Balasana (Child’s Pose)
From Child’s Pose, extend your arms out in front of you and slowly lift your torso up. Rest your hands on your knees and extend your spine. Hold for a few breaths.
6. Adho Mukha Svanasana (Downward-Facing Dog)
From Child’s Pose, press your palms into the floor and lift your hips up and back. Keep your spine straight and your heels pressed down. Hold for a few breaths.
7. Janu Sirsasana (Head-of-the-Knee Pose)
Sit up tall and extend your left leg out in front of you. Bend your right knee and place your right foot on your left thigh. Reach your right hand toward your right foot and hold for a few breaths. Switch sides and repeat.
8. Paschimottanasana (Seated Forward Bend)
Sit up tall and extend your legs out in front of you. Slowly fold forward, keeping your spine straight. Hold for a few breaths, then release.
9. Sukhasana (Easy Seat)
Sit in a comfortable position with your spine straight. Close your eyes and take a few deep breaths, focusing on releasing any tension in your body.
10. Savasana (Corpse Pose)
Lie down on your back and relax your body. Close your eyes and focus on deep, slow breaths. Stay in Savasana for 5-10 minutes.
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.
