Seated Hip Opener Yoga Sequence
This seated hip opener yoga sequence is designed to open the hips and improve flexibility in the hip joint. The sequence begins with a few simple poses to warm up the hips, followed by a series of hip openers.
The first pose in the sequence is Sukhasana (Easy Pose), which is a simple seated pose that helps to warm up the hips. Sit in the middle of your yoga mat with your legs crossed, and press your palms together in prayer position.
Next, move on to the Pigeon Pose. From Sukhasana, slide your left foot forward so that the ankle is in line with your left hip. Keep your right leg bent, and slowly lower your torso down to the floor. Place your hands on the floor in front of you, and stay in this pose for 5-10 breaths.
Then, move on to the Frog Pose. From Pigeon Pose, slide your right foot forward so that the ankle is in line with your right hip. Keep your left leg bent, and slowly lower your torso down to the floor. Place your hands on the floor in front of you, and stay in this pose for 5-10 breaths.
Next, move on to the Cow Face Pose. Sit in Sukhasana, and then slide your left foot under your right leg so that the left ankle is resting on the right thigh. Square your hips, and press your palms together in prayer position. Hold this pose for 5-10 breaths, and then switch sides.
Finally, move on to the Reclining Hero Pose. Lie on your back on your yoga mat, and then slowly bring your knees up to your chest. Hug your knees to your chest, and then relax your head and neck on the floor. Stay in this pose for 5-10 breaths.
When you’re finished, slowly release your knees and return to Sukhasana.
Basic Yoga Sequences Intermediate 1 Hour
Class
The following yoga class is designed for people who have some experience with yoga and are looking to deepen their practice. We will explore some basic poses and flows, and will hold some poses for a longer duration. This class is approximately 1 hour long.
Warm-up
Start with a few minutes of gentle stretching to warm up the body. This can include Cat-Cow, Child’s Pose, Downward Dog, and a few simple Sun Salutations.
Main Sequence
1. Mountain Pose (Tadasana)
2. Chair Pose (Utkatasana)
3. Half Moon Pose (Ardha Chandrasana)
4. Triangle Pose (Trikonasana)
5. Downward Dog (Adho Mukha Svanasana)
6. Upward Dog (Urdhva Mukha Svanasana)
7. Camel Pose (Ustrasana)
8. Child’s Pose (Balasana)
9. Corpse Pose (Savasana)
1. Mountain Pose (Tadasana)
Mountain Pose is a basic, yet essential pose that is used as the foundation for many other poses. It is a great pose to do in the beginning of your practice to help you connect with your breath and center yourself.
To do Mountain Pose, stand tall with your feet hip-width apart, grounding down into your heels and spreading your toes. Engage your core and draw your shoulders down your back. Lift your chin and gaze straight ahead.
Hold for 1-3 minutes.
2. Chair Pose (Utkatasana)
Chair Pose is a great pose to build strength in the legs and glutes.
To do Chair Pose, start in Mountain Pose. Bend your knees and sink down into a squat, bringing your thighs parallel to the ground. Bring your hands together in prayer position in front of your chest.
Hold for 1-3 minutes.
3. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a great balance pose that strengthens the legs, glutes, and core.
To do Half Moon Pose, start in Downward Dog. Step your right foot forward in between your hands, and lift your left leg up into the air. Extend your left arm up towards the sky, and look up towards your hand.
Hold for 30-60 seconds, then switch sides.
4. Triangle Pose (Trikonasana)
Triangle Pose is a great pose to improve flexibility and balance in the body.
To do Triangle Pose, start in Downward Dog. Step your left foot forward into a wide stance, and turn your left foot so that it’s pointing towards the front of the mat. Extend your right arm straight out to the side, and reach your left hand towards the sky.
Hold for 30-60 seconds, then switch sides.
5. Downward Dog (Adho Mukha Svanasana)
Downward Dog is a great pose to stretch the hamstrings and calves, and to open up the chest and shoulders.
To do Downward Dog, start in Child’s Pose. Push up into Downward Dog, extending your hips and legs and pressing your heels into the ground. Keep your core engaged and your spine elongated.
Hold for 30-60 seconds.
6. Upward Dog (Urdhva Mukha Svanasana)
Upward Dog is a great pose to stretch the chest, shoulders, and hamstrings.
To do Upward Dog, start in Downward Dog. Exhale and push up into Upward Dog, extending your hips and legs and pressing your heels into the ground. Keep your core engaged and your spine elongated.
Hold for 30-60 seconds.
7. Camel Pose (Ustrasana)
Camel Pose is a great pose to open up the chest and hips.
To do Camel Pose, start in a kneeling position. Place your hands on your hips, and arch your back and neck. Push your hips forward and tilt your head back, looking at the sky.
Hold for 30-60 seconds.
8. Child’s Pose (Balasana)
Child’s Pose is a great pose to stretch the hips, thighs, and ankles.
To do Child’s Pose, start in a kneeling position. Place your big toes together, sit back on your heels, and extend your arms forward. Rest your forehead on the floor, and let your body relax.
Hold for 30-60 seconds.
9. Corpse Pose (Savasana)
Corpse Pose is a great pose to do at the end of your yoga practice to relax and restore the body.
To do Corpse Pose, lie down on your back with your feet slightly apart and your arms at your sides. Close your eyes and relax your body and mind.
Hold for 5-10 minutes.
Sun B Yoga Sequence
: The sequence of poses below is designed to create heat and flexibility in the body, while also providing a cardiovascular challenge. The order of the poses can be modified to fit your needs, and you can choose to omit any poses that you feel are not appropriate for you.
1. Sun A Salutation: This sequence of poses is a great way to start your practice, and it warms up the body for more challenging poses.
2. Downward Dog: This pose stretches the hamstrings and calves, and it also strengthens the arms and wrists.
3. Upward Dog: This pose stretches the chest and upper back, and it also strengthens the arms and wrists.
4. Camel: This pose stretches the chest and front of the body, and it also strengthens the back.
5. Chair: This pose strengthens the legs and back, and it also stretches the hamstrings and calves.
6. Triangle: This pose stretches the sides of the body, and it also strengthens the legs and back.
7. Half Moon: This pose strengthens the arms and legs, and it also stretches the sides of the body.
8. Warrior I: This pose strengthens the legs and back, and it also stretches the hips.
9. Warrior II: This pose strengthens the legs and back, and it also stretches the hips.
10. Reverse Warrior: This pose stretches the hips and chest, and it also strengthens the arms and legs.
11. Bridge: This pose strengthens the legs and back, and it also stretches the chest and hips.
12. Fish: This pose stretches the back and opens the chest, and it also strengthens the arms and legs.
20 Minute Beginner Yoga Sequence
Starting your yoga practice can be daunting, but with a little guidance it can be a breeze. This 20 minute beginner yoga sequence will help you get started on the right foot. It is important to remember that yoga is not a competitive sport, so take your time and do what you can. If you need to take a break, that’s perfectly okay!
1. Start in Mountain Pose (Tadasana). Ground your feet into the ground, engage your quadriceps and lift up through your torso.
2. Inhale and raise your arms overhead, then exhale and lower them to your sides.
3. Inhale and reach up to the sky, then exhale and fold forward.
4. Inhale and rise back to standing, then exhale and step or jump back to Downward-Facing Dog (Adho Mukha Svanasana).
5. Spread your fingers and press into your palms. Reach your heels toward the ground and lengthen your spine.
6. Inhale and step or jump forward to Mountain Pose.
7. Inhale and reach your arms overhead, then exhale and lower them to your sides.
8. Inhale and reach up to the sky, then exhale and fold forward.
9. Inhale and rise back to standing, then exhale and step or jump back to Downward-Facing Dog.
10. Spread your fingers and press into your palms. Reach your heels toward the ground and lengthen your spine.
11. Inhale and step or jump forward to Mountain Pose.
12. Inhale and reach your arms overhead, then exhale and lower them to your sides.
13. Inhale and reach up to the sky, then exhale and fold forward.
14. Inhale and rise back to standing, then exhale and step or jump back to Downward-Facing Dog.
15. Spread your fingers and press into your palms. Reach your heels toward the ground and lengthen your spine.
16. Inhale and step or jump forward to Mountain Pose.
17. Inhale and reach your arms overhead, then exhale and lower them to your sides.
18. Inhale and reach up to the sky, then exhale and fold forward.
19. Inhale and rise back to standing, then exhale and step or jump back to Downward-Facing Dog.
20. Spread your fingers and press into your palms. Reach your heels toward the ground and lengthen your spine.
21. Hold for a few deep breaths, then step or jump back to Downward-Facing Dog.
22. Lower your knees to the ground and rest in Child’s Pose (Balasana).
23. Take a few deep breaths, then rise to standing and repeat the sequence.
Ishvara Pranidhana Yoga Sequence
The Ishvara Pranidhana yoga sequence is a sequence of poses designed to open the hips and chest, while improving balance and focus. The sequence begins with a few simple poses to warm up the body, followed by a few more challenging poses. The sequence ends with a few relaxing poses.
The Ishvara Pranidhana yoga sequence is based on the yoga pose Ishvara Pranidhana, which is a pose that combines balance and focus with a deep stretch. The pose is named after the Sanskrit word Ishvara, which means “lord” or “master.” Pranidhana means “to dedicate or offer.” This pose is dedicated to the master of the practice, which is the self. This pose is a reminder that we are all masters of our own practice.
The Ishvara Pranidhana yoga sequence is designed to open the hips and chest, while improving balance and focus. The sequence begins with a few simple poses to warm up the body, followed by a few more challenging poses. The sequence ends with a few relaxing poses.
The hip opener poses in the sequence include Pigeon Pose, Half Camel Pose, and Fish Pose. These poses help to open the hips and improve range of motion. The chest opener poses in the sequence include Cobra Pose, Camel Pose, and Bow Pose. These poses help to open the chest and improve flexibility. The balance poses in the sequence include Tree Pose, Half Moon Pose, and Warrior III Pose. These poses help to improve balance and focus. The relax poses in the sequence include Child’s Pose, Corpse Pose, and Savasana. These poses help to relax the body and mind.
The Ishvara Pranidhana yoga sequence is a great sequence for beginners and experienced yoga practitioners alike. The sequence can be modified to fit each person’s needs and abilities. The sequence is a great way to improve balance and focus, while opening the hips and chest.
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.
