Sciatic Nerve Yoga Sequence
The sciatic nerve is the largest and longest nerve in the body. It starts in the lower back and runs down the back of each leg. The sciatic nerve provides nerve impulses to the muscles in the back of the thigh, the hamstrings, and to the muscles in the lower leg and foot.
The sciatic nerve can be compressed by a number of things, including a herniated disc, bone spurs, piriformis syndrome, and tight muscles in the hip and buttock. When the sciatic nerve is compressed, it can cause pain, numbness, and tingling in the back of the thigh, the hamstrings, and the lower leg and foot.
There are a number of yoga poses that can help to relieve compression of the sciatic nerve. The following sequence of yoga poses is designed to help release tension in the muscles of the hip and buttock and to stretch the hamstrings.
1. Supine Hamstring Stretch
Lie on your back with your legs straight out in front of you. Bend your right knee and place your right foot on your left thigh. Reach your left hand toward your right foot and hold on to your right ankle or foot. Hold for 30 seconds. Switch legs and repeat.
2. Child’s Pose
Kneel on the floor with your knees hip-width apart. Sit back on your heels and extend your arms forward, parallel to the floor. Rest your forehead on the floor and hold for 30 seconds.
3. Low Lunge
From Child’s Pose, step your right foot forward between your hands. Lower your left knee to the floor. Raise your arms overhead and clasp your hands together. Hold for 30 seconds. Switch legs and repeat.
4. Pigeon Pose
From Low Lunge, turn your right foot outward and slide your left leg backward, so that your left ankle is resting on your right thigh. Lower your hips toward the floor and extend your left arm forward. Hold for 30 seconds. Switch legs and repeat.
5. Seated Forward Bend
Sit on the floor with your legs straight out in front of you. Bend forward from the hips, and reach for your toes. Hold for 30 seconds.
6. Cat-Cow Pose
Start on all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your back and look up at the ceiling. Exhale as you round your spine and tuck your chin toward your chest. Repeat for 8-10 breaths.
Hot Vinyasa Yoga Sequence
for a Mellow Day
Hey everyone! Today, I’m feeling a little low-energy and need a mellower yoga sequence. I’m going to do a hot vinyasa flow, but I’ll be moving a little slower and spending more time in each pose.
If you’re feeling sluggish today, too, here’s a sequence that will hopefully help to wake you up and get your energy flowing.
1. Start in Downward-Facing Dog. Spread your fingers wide and press firmly into the floor. Tuck your toes and lift your hips up and back, lengthening your spine. Hold for five breaths.
2. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
3. Step your left foot forward between your hands, and lower your right knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
4. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
5. Downward-Facing Dog again.
6. Walk your feet forward to Downward-Facing Dog.
7. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
8. Step your left foot forward between your hands, and lower your right knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
9. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
10. Downward-Facing Dog again.
11. Walk your feet forward to Downward-Facing Dog.
12. From Downward-Facing Dog, step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
13. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
14. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
15. Downward-Facing Dog again.
16. Walk your feet forward to Downward-Facing Dog.
17. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
18. Step your left foot forward between your hands, and lower your right knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
19. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
20. Downward-Facing Dog again.
21. Walk your feet forward to Downward-Facing Dog.
22. From Downward-Facing Dog, step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
23. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
24. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
25. Downward-Facing Dog again.
26. Walk your feet forward to Downward-Facing Dog.
27. From Downward-Facing Dog, step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
28. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
29. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
30. Downward-Facing Dog again.
31. Walk your feet forward to Downward-Facing Dog.
32. From Downward-Facing Dog, step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
33. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
34. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
35. Downward-Facing Dog again.
36. Step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
37. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
38. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
39. Downward-Facing Dog again.
40. Step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
41. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
42. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
43. Downward-Facing Dog again.
44. Step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
45. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
46. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
47. Downward-Facing Dog again.
48. Step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
49. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
50. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
51. Downward-Facing Dog again.
52. Step your left foot forward between your hands, and lower your left knee to the floor. Keep your right knee bent and your left heel lifted. Reach your arms overhead, and hold for five breaths.
53. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your left knee bent and your right heel lifted. Reach your arms overhead, and hold for five breaths.
54. From Downward-Facing Dog, curl your toes under and lift your hips up and back into Upward-Facing Dog. Hold for five breaths.
55.
Simple Yoga Sequence Desikachar
, the son of T. Krishnamacharya, is one of the most influential yoga teachers of our time. His clear and concise instructions have made him one of the most sought-after teachers in the world. Desikachar has distilled the essence of yoga into a few essential principles that can be applied to any yoga practice.
One of the most important principles is to practice in a way that is appropriate for your individual constitution and needs. In order to do this, you need to understand your own body and mind. To help you get to know yourself better, Desikachar has developed a simple yoga sequence that you can do every day.
The sequence consists of nine poses that are each done for a few breaths. The poses are:
1. Mountain Pose (Tadasana)
2. Standing Forward Bend (Uttanasana)
3. Half Camel (Ardha Ustrasana)
4. Downward-Facing Dog (Adho Mukha Svanasana)
5. Plank Pose (Kumbhakasana)
6. Cobra Pose (Bhujangasana)
7. Locust Pose (Salabhasana)
8. Bow Pose (Dhanurasana)
9. Camel Pose (Ustrasana)
Mountain Pose (Tadasana)
Mountain Pose is the foundation for all other poses. It is a simple pose that can be done by anyone, regardless of age or experience. Mountain Pose is a great pose to do when you need to ground yourself and center yourself.
To do Mountain Pose, stand with your feet together and your arms at your sides. Relax your shoulders and your neck. Lift your chest and pull your navel in towards your spine. Hold the pose for a few breaths and then release it.
Standing Forward Bend (Uttanasana)
Standing Forward Bend is a great pose to do when you need to release tension in your neck and shoulders. It is also a great pose to do when you are feeling stressed or anxious.
To do Standing Forward Bend, stand with your feet together and your arms at your sides. Bend forward from the hips and let your head and arms hang down. Relax your neck and shoulders. Hold the pose for a few breaths and then release it.
Half Camel (Ardha Ustrasana)
Half Camel is a great pose to do when you need to open your chest and improve your posture. It is also a great pose to do when you are feeling tight in the chest or neck.
To do Half Camel, kneel on the floor with your knees hip-width apart. Place your hands on the floor in front of you. slowly lift your hips up and place your hands on your heels. Gently arch your spine and lift your chest. Hold the pose for a few breaths and then release it.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose to do when you need to stretch your hamstrings and calves. It is also a great pose to do when you are feeling stressed or anxious.
To do Downward-Facing Dog, start in Tabletop Position. Place your hands on the floor shoulder-width apart and your knees hip-width apart. Press your hips up and back and lift your chest. Hold the pose for a few breaths and then release it.
Plank Pose (Kumbhakasana)
Plank Pose is a great pose to do when you need to build strength and endurance in your core. It is also a great pose to do when you are feeling stressed or anxious.
To do Plank Pose, start in Tabletop Position. Place your hands on the floor shoulder-width apart and your knees hip-width apart. Press your hips up and back and lift your chest. Hold the pose for a few breaths and then release it.
Cobra Pose (Bhujangasana)
Cobra Pose is a great pose to do when you need to stretch your chest and improve your posture. It is also a great pose to do when you are feeling tight in the chest or neck.
To do Cobra Pose, lie on your stomach with your legs hip-width apart. Place your hands on the floor by your shoulders. slowly lift your chest and head up. Hold the pose for a few breaths and then release it.
Locust Pose (Salabhasana)
Locust Pose is a great pose to do when you need to stretch your back and hamstrings. It is also a great pose to do when you are feeling tight in the back or hamstrings.
To do Locust Pose, lie on your stomach with your legs hip-width apart. Place your hands on the floor by your shoulders. slowly lift your chest and head up. Hold the pose for a few breaths and then release it.
Bow Pose (Dhanurasana)
Bow Pose is a great pose to do when you need to stretch your back and hamstrings. It is also a great pose to do when you are feeling tight in the back or hamstrings.
To do Bow Pose, lie on your stomach with your legs hip-width apart. Reach back and take hold of your ankles. slowly lift your chest and head up. Hold the pose for a few breaths and then release it.
Camel Pose (Ustrasana)
Camel Pose is a great pose to do when you need to stretch your chest and improve your posture. It is also a great pose to do when you are feeling tight in the chest or neck.
To do Camel Pose, kneel on the floor with your knees hip-width apart. Place your hands on the floor in front of you. slowly lift your hips up and place your hands on your heels. Gently arch your spine and lift your chest. Hold the pose for a few breaths and then release it.
Pitta Season Yoga Sequence
Pitta season is the time of year when the sun is at its peak and the weather is hot and dry. The pitta dosha is dominant during this time, so people who have a predominance of pitta in their constitution may find this time of year challenging. Pitta season can cause irritability, anger, and inflammation.
To counter the effects of pitta season, it is important to do yoga poses that will cool the body and calm the mind. The following sequence is designed to do just that.
1. Sukhasana (Easy pose)
Sukhasana is a basic, calming yoga pose that can be done anytime, anywhere. It is a great pose to do at the beginning of your yoga practice or before bed to help you relax and calm your mind.
2. Child’s pose
Child’s pose is another basic yoga pose that is great for calming the mind and soothing the body. It is a great pose to do when you are feeling stressed or angry.
3. Cat-Cow pose
Cat-Cow pose is a great pose to do when you are feeling tense or stressed. It helps to stretch and open the spine, and it also helps to release tension in the neck and shoulders.
4. Downward-Facing Dog
Downward-Facing Dog is a classic yoga pose that is great for stretching and cooling the body. It is especially beneficial for stretching the hamstrings and calves.
5. Triangle pose
Triangle pose is a great pose to do in pitta season to cool the body and calm the mind. It is a great pose for stretching the hamstrings, hips, and torso.
6. Seated forward bend
Seated forward bend is a great pose to do in pitta season to cool the body and calm the mind. It is a great pose for stretching the hamstrings, hips, and torso.
7. Corpse pose
Corpse pose is the ultimate yoga pose for relaxation and stress relief. It is a great pose to do at the end of your yoga practice or when you are feeling stressed or tired.
Gentle Yoga Sequencing
is a blog by a yoga teacher that offers clear and concise yoga sequences for people of all levels. The blog is professional, witty, and clever, and it is a great resource for people who are looking for easy-to-follow yoga sequences. The blog offers a variety of different yoga sequences, and it is a great resource for people who are looking for beginner-friendly yoga sequences.
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.
