Self Care Yoga Sequence
There is no one-size-fits-all answer to what the best self care yoga sequence is. However, there are some poses that are generally beneficial for self care, and that can be tailored to your specific needs.
1. Child’s Pose (Balasana)
Child’s pose is a resting pose that is often used in yoga classes. It is a great way to release tension in the neck and shoulders, and to calm the mind.
To do Child’s pose, start on your hands and knees, then fold forward, bringing your forehead to the floor. Extend your arms out in front of you, or rest them alongside your body. Stay in this pose for a few breaths, then slowly release and come back to kneeling.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a pose that is beneficial for the entire body. It stretches the hamstrings, calves, and back, and strengthens the arms and shoulders.
To do Downward-facing dog, start in Tabletop position. Then, push into your hands and feet and lift your hips up and back, extending your spine. Keep your head hanging down, and your gaze towards your feet. Hold this pose for a few breaths, then release and come back to Tabletop.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a gentle spinal twist that helps to release tension in the back and neck. It also warms up the body for more strenuous poses.
To do Cat-Cow pose, start on your hands and knees. Then, arch your back up and look up at the ceiling, tucking your chin into your chest. Hold for a few breaths, then release and let your stomach drop down as you round your back, like a cat. Hold for a few breaths, then release and come back to hands and knees.
4. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon pose is a deep hip stretch that can help to relieve tension in the hips and lower back.
To do Pigeon pose, start in Downward-facing dog. Then, step one foot forward between your hands, and extend the other leg straight back. Turn your front foot in towards your body, and press your hips forward. Hold for a few breaths, then switch legs and repeat.
5. Corpse Pose (Savasana)
Corpse pose is a relaxation pose that is often done at the end of a yoga class. It helps to calm the mind and body, and can be a great way to relieve stress.
To do Corpse pose, start by lying down on your back. Place your arms at your sides, with your palms facing up. Close your eyes and relax your body. Stay in this pose for a few minutes, then slowly release and come back to seated.
Cooling Yin Yoga Sequence
by
Linda Eskin
www.lindaeskin.com
Cooling Yin Yoga Sequence
by
Linda Eskin
www.lindaeskin.com
Summertime is the perfect time to enjoy a cooling Yin Yoga sequence. Yin Yoga poses are typically held for 3-5 minutes, making them a great way to cool down after a vigorous workout, or to relax and rejuvenate your body and mind on a hot summer day. This sequence includes a variety of poses that will open your hips and spine, and relax your muscles and mind. Enjoy!
1. Seated Forward Bend (Paschimottanasana)
Start seated with your legs stretched out in front of you. Flex your feet and reach for your toes, or grab a strap and hold on to the strap with both hands. Keep your spine long and your chest open as you fold forward. Hold for 3-5 minutes.
2. Child’s Pose (Balasana)
Come to kneeling on the floor, then sit back on your heels and extend your arms forward. Bring your forehead to the floor, and let your knees fall out to the sides. Hold for 3-5 minutes.
3. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Lie down on your back and extend one leg up to the ceiling. Bend your other knee and place your hand on your thigh. Reach for your big toe with your opposite hand. Hold for 3-5 minutes. Switch legs and repeat.
4. Sphinx Pose (Salamba Bhujangasana)
Come to all fours, then press your forearms and elbows into the floor. Tuck your toes under and lift your hips up and forward, so your thighs and torso are in line with each other. Keep your head and neck in line with your spine. Hold for 3-5 minutes.
5. Corpse Pose (Savasana)
Finish your sequence by lying down in Corpse Pose. Let your arms and legs fall open to the sides, and let your head and neck relax. Stay here for 5-10 minutes.
Iyengar Yoga Sequence Level 1
The following yoga sequence is designed for beginners and can be practiced by anyone who is relatively new to yoga. The poses are arranged in a logical progression, and each pose is explained in detail. As with all yoga sequences, be sure to listen to your body and modify the poses as needed.
1. Mountain Pose (Tadasana)
Mountain Pose is the foundation for all other poses. It is a simple pose that can be done anywhere, and it helps to improve posture and balance.
To perform Mountain Pose, stand with your feet hip-width apart and your toes pointing straight ahead. Engage your abdominal muscles and draw your shoulder blades down your back. Relax your shoulders and allow your head and neck to relax. Hold for 30 seconds to 1 minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a basic yoga pose that stretches the hamstrings, calves, and back. It also helps to increase circulation and calm the mind.
To perform Downward-Facing Dog, start in Mountain Pose. Step your feet back until they are hip-width apart and press your palms into the floor. Spread your fingers wide and tuck your toes under. Engage your abdominal muscles and press your hips up and back. Hold for 30 seconds to 1 minute.
3. Chair Pose (Utkatasana)
Chair Pose is a great way to strengthen the legs and glutes. It also helps to improve balance and focus.
To perform Chair Pose, start in Mountain Pose. Bend your knees and squat down as if you are sitting in a chair. Keep your back straight and your abdominal muscles engaged. Hold for 30 seconds to 1 minute.
4. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a challenging balance pose that strengthens the legs, glutes, and core.
To perform Half Moon Pose, start in Downward-Facing Dog. Step your left foot forward and lift your right leg up into the air. Reach your right hand up toward the ceiling and your left hand down toward the floor. Keep your abdominal muscles engaged and your gaze focused on a point in front of you. Hold for 30 seconds to 1 minute. Repeat on the other side.
5. Warrior I (Virabhadrasana I)
Warrior I is a basic yoga pose that strengthens the legs and glutes. It also helps to increase flexibility in the hips.
To perform Warrior I, start in Mountain Pose. Step your left foot forward and turn your left foot out 90 degrees. Bend your right knee and squat down as if you are sitting in a chair. Reach your arms out to the sides and hold for 30 seconds to 1 minute. Repeat on the other side.
6. Warrior II (Virabhadrasana II)
Warrior II is a basic yoga pose that strengthens the legs and glutes. It also helps to increase flexibility in the hips.
To perform Warrior II, start in Mountain Pose. Step your left foot forward and turn your left foot out 90 degrees. Bend your right knee and squat down as if you are sitting in a chair. Reach your arms out to the sides and hold for 30 seconds to 1 minute. Repeat on the other side.
7. Triangle Pose (Trikonasana)
Triangle Pose is a basic yoga pose that stretches the hamstrings, hips, and chest. It also helps to improve balance and focus.
To perform Triangle Pose, start in Warrior II. Lift your left hand up toward the ceiling and reach your right hand down toward the floor. Keep your abdominal muscles engaged and your gaze focused on a point in front of you. Hold for 30 seconds to 1 minute. Repeat on the other side.
8. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a more challenging version of Triangle Pose that stretches the hamstrings, hips, and chest. It also helps to improve balance and focus.
To perform Extended Triangle Pose, start in Triangle Pose. Reach your left hand up toward the ceiling and reach your right hand out to the side. Keep your abdominal muscles engaged and your gaze focused on a point in front of you. Hold for 30 seconds to 1 minute. Repeat on the other side.
9. Camel Pose (Ustrasana)
Camel Pose is a backbend that stretches the hips, chest, and abs. It also helps to increase flexibility in the spine.
To perform Camel Pose, start in kneeling position. Place your hands on your lower back and press your hips forward. Arch your back and extend your head and neck up toward the ceiling. Hold for 30 seconds to 1 minute.
10. Child’s Pose (Balasana)
Child’s Pose is a basic yoga pose that relaxes the body and mind. It also helps to stretch the hips, thighs, and ankles.
To perform Child’s Pose, start in kneeling position. Sit back on your heels and extend your arms out in front of you. Rest your forehead on the floor and breathe deeply for 30 seconds to 1 minute.
Yoga Sequence Hip Openers
Hip openers are a great way to prepare your body for a deeper yoga practice, and to release tension in the hips and lower back. This sequence includes a range of hip openers that can be done either seated or standing.
1. Seated Pigeon Pose:
Start by sitting on the floor with your legs bent in front of you. Place your right ankle on your left thigh, and then slowly fold forward, reaching your hands as far forward as you can. Hold for a few deep breaths, then switch sides.
2. Standing Pigeon Pose:
Start standing with your feet hip-width apart. Step your left foot behind you, and slowly lower your left hip down towards the floor. Reach your hands forward to help you balance. Hold for a few deep breaths, then switch sides.
3. Half Camel Pose:
Start in a kneeling position with your hands on your hips. arch your back and reach for your heels with your hands. Hold for a few deep breaths, then release.
4. Child’s Pose:
Start in a kneeling position, then sit back on your heels and fold your body forward, reaching your forehead to the floor. Hold for a few deep breaths.
5. Seated Forward Bend:
Start seated with your legs straight out in front of you. Bend forward at the waist, reaching your hands as far forward as you can. Hold for a few deep breaths.
6. Triangle Pose:
Start in a standing position with your feet hip-width apart. Step your left foot back, and bend to the left, reaching your left hand to the floor. Reach your right hand towards the sky. Hold for a few deep breaths, then switch sides.
Somatic Yoga Sequence Pdf
Somatic Yoga is an approach to yoga that uses breath and movement to release tension and restore balance in the body. The practice is based on the belief that the body has the ability to heal itself when given the right tools.
The Somatic Yoga sequence pdf is designed to help you release tension and restore balance in your body. The sequence includes a variety of poses that are designed to target different areas of the body. The poses are also designed to be gentle and safe for all levels of students.
The sequence begins with a few simple poses to help you warm up the body. The next section of the sequence includes a series of poses that are designed to release tension in the hips and lower back. The sequence then moves on to a series of poses that are designed to open the chest and shoulders. The final section of the sequence includes a few poses that are designed to calm the mind and relax the body.
The Somatic Yoga sequence is a great way to start your day or to end a long day. The sequence can be practiced by students of all levels.
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.
