Second Trimester Prenatal Yoga Sequence

Second Trimester Prenatal Yoga Sequence

As your pregnancy progresses, you may find that you need to modify your yoga practice. The sequence below is designed for the second trimester, and can be practised up until the end of your pregnancy.

1. Sun Salutation A

This sequence begins with Sun Salutation A, a series of poses that warms up your body and gets your blood flowing.

2. Baby Cobra

Cobra pose is a great way to open up your chest and improve your breathing. It also strengthens your back and helps to relieve tension in your neck and shoulders.

3. Cat-Cow

This is another great pose for opening up your chest and spine. It also helps to stretch your back and neck, and releases tension in your shoulders.

4. Downward Dog

Downward Dog is a classic yoga pose that stretches your back, hamstrings, and calves. It also strengthens your arms and wrists.

5. Triangle Pose

Triangle pose is a great way to stretch your hips, hamstrings, and chest. It also strengthens your ankles and legs.

6. Extended Triangle Pose

This pose is a deeper variation of Triangle pose. It stretches your hips and hamstrings even further, and also strengthens your ankles and legs.

7. Half Camel Pose

Camel pose is a great way to stretch your chest and hips. It also strengthens your back and neck.

8. Chair Pose

Chair pose is a great way to strengthen your legs and glutes. It also helps to improve your balance and posture.

9. Warrior I Pose

Warrior I pose is a great way to stretch your hips, chest, and shoulders. It also strengthens your legs and arms.

10. Warrior II Pose

Warrior II pose is a deeper variation of Warrior I pose. It stretches your hips, chest, and shoulders even further, and also strengthens your legs and arms.

11. Half Moon Pose

Half Moon pose is a great way to stretch your hips, hamstrings, and chest. It also strengthens your arms and legs.

12. Seated Forward Bend

Seated Forward Bend is a great way to stretch your hamstrings, calves, and spine. It also helps to relieve tension in your neck and shoulders.

13. Corpse Pose

Corpse pose is a restful pose that allows your body to relax and rejuvenate. It helps to relieve tension in your body and mind, and promotes a sense of peace and calm.

12 Step Recovery Yoga Sequence

1. Centering Prayer

Begin by sitting in a comfortable position and closing your eyes. Take a few deep breaths in and out, and allow yourself to focus on your breath. When you’re ready, begin to silently say the words “I am” followed by a few more deep breaths.

2. Mountain Pose

From a seated position, ground yourself by standing tall and spreading your feet hip-width apart. Engage your abs and lift your chest, then reach your arms straight up towards the sky. Hold for a few deep breaths.

3. Downward-Facing Dog

Come into a tabletop position on your hands and knees. tuck your toes under and press your hips up and back, creating an upside-down V shape with your body. Hold for a few deep breaths.

4. Cat-Cow

Come back to all fours and inhale as you arch your back up and look up towards the sky. Exhale as you tuck your chin and round your spine, dropping your gaze to the floor. Repeat for a few breaths.

5. Child’s Pose

From Cat-Cow, come into Child’s Pose by sitting back on your heels and folding your torso forward until your forehead is resting on the floor. Extend your arms out in front of you and hold for a few deep breaths.

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6. Upward-Facing Dog

From Child’s Pose, press into your hands and feet and lift your torso and hips up into the air, coming into an Upward-Facing Dog pose. Hold for a few deep breaths.

7. Downward-Facing Dog

From Upward-Facing Dog, press into your hands and feet and tuck your toes under as you lift your hips up and back, coming back into Downward-Facing Dog. Hold for a few deep breaths.

8. Camel Pose

Come into a kneeling position and place your hands on your lower back. Press your hips forward as you lean back, extending your chest towards the sky. Hold for a few deep breaths.

9. Chair Pose

Come into a standing position and bend your knees, sitting back as if you’re sitting in a chair. Extend your arms straight out in front of you and hold for a few deep breaths.

10. Warrior I

From Chair Pose, step your right foot out to the side and lunge forward, keeping your left knee behind your toes. Extend your arms straight out in front of you and hold for a few deep breaths.

11. Warrior II

From Warrior I, turn your left foot out to the side and lunge forward, keeping your right knee behind your toes. Extend your arms straight out to the side and hold for a few deep breaths.

12. Triangle Pose

From Warrior II, reach your right hand towards the sky and your left hand towards the ground, extending your torso to the right. Hold for a few deep breaths, then switch sides.

Gentle Yoga Stretching Sequence

Hello, my name is ________ and I am a yoga teacher. I have been practicing yoga for _____ years and teaching for _____ years. I am passionate about helping people to feel their best and to improve their health and wellbeing.

The following gentle yoga stretching sequence is a great way to start your day, or to use as a relaxation sequence at the end of the day. The poses are all basic, safe and easy to do. They are perfect for beginners, or for anyone who wants a gentle yoga practice.

The sequence begins with some simple breathing exercises to help you get centered and focus your mind. It then moves on to a sequence of gentle yoga stretches. These stretches will help to loosen up your body and to increase your flexibility.

The sequence ends with a few relaxation poses, which will help you to wind down and to de-stress. So, why not give it a try? I promise that you will feel great after doing this sequence!

Jivamukti Yoga Sequence

for Arm Balancing

Arm balancing asanas are some of the most challenging and rewarding yoga poses. They require strength, balance, and focus. The following jivamukti yoga sequence is designed to help you build the strength and balance you need to perform arm balances with ease.

Warm up with a few rounds of sun salutations.

Next, move on to the poses listed below. Perform each pose for 3-5 breaths, then move on to the next.

1. Downward-Facing Dog

Downward-facing dog is a great pose for strengthening the arms and shoulders. It also helps to improve balance and focus.

2. Plank Pose

Plank pose is a great way to build strength and endurance in the arms and shoulders.

3. Upward-Facing Dog

Upward-facing dog is a great pose for stretching the chest and shoulders. It also helps to improve balance and focus.

4. Dolphin Pose

Dolphin pose helps to build strength and flexibility in the arms and shoulders.

5. Crow Pose

Crow pose is a great arm balance that requires strength and balance.

6. Side Crow Pose

Side crow pose is a challenging arm balance that requires strength and balance.

7. King Pigeon Pose

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King pigeon pose is a great pose for stretching the hips and thighs.

8. Half Camel Pose

Half camel pose is a great pose for stretching the hips and thighs.

9. Extended Triangle Pose

Extended triangle pose is a great pose for stretching the hips, thighs, and torso.

10. Warrior III

Warrior III is a great pose for strengthening the arms, legs, and glutes. It also improves balance and focus.

11. Half Moon Pose

Half moon pose is a great pose for improving balance and focus.

12. Tree Pose

Tree pose is a great pose for improving balance and focus.

13. Eagle Pose

Eagle pose is a great pose for improving balance and focus.

14. Garudasana

Garudasana is a great pose for improving balance and focus.

15. Handstand

Handstand is the ultimate arm balance pose. It requires strength, balance, and focus.

Purna Yoga Sequence

for Hip Pain

The hips are a complex joint that can be susceptible to pain. The purna yoga sequence for hip pain can help to stretch and open the hips, while also providing relief from any discomfort.

1. Start in downward dog. Spread your fingers wide and press firmly into the mat. Bring your heels towards the ground, and press your hips up towards the sky. Hold for 10 breaths.

2. From downward dog, step your right foot forward between your hands. Keep your left heel lifted. Lower your left knee to the ground and sink into a lunge. Hold for 10 breaths.

3. Come up to standing and repeat on the other side.

4. From standing, take a big step back with your left leg and lower into a low lunge. Place your right hand on the ground and left hand on your left thigh. Hold for 10 breaths.

5. Come up to standing and repeat on the other side.

6. From standing, cross your right ankle over your left thigh. Bend your left knee and hinge at your hips to fold over your leg. Hold for 10 breaths.

7. Come up to standing and repeat on the other side.

8. Bring your feet together and lower into a seated position. Cross your right ankle over your left thigh and lean forward. Hold for 10 breaths.

9. Repeat on the other side.

10. Come to a comfortable seated position and extend your legs out in front of you. Bend your right knee and place your right foot on your left thigh. Reach your left arm towards the sky. Hold for 10 breaths.

11. Repeat on the other side.

12. Bring your feet together and lower into a seated position. Cross your right ankle over your left thigh and lean forward. Hold for 10 breaths.

13. Repeat on the other side.

14. Come to a comfortable seated position and extend your legs out in front of you. Bend your right knee and place your right foot on your left thigh. Reach your left arm towards the sky. Hold for 10 breaths.

15. Repeat on the other side.

The purna yoga sequence for hip pain can help to open the hips and provide relief from any discomfort. The poses are gentle and can be modified to suit your needs. Give this sequence a try to help improve your hip health!