Senior Yin Yoga Sequence Pdf
The following sequence is designed for seniors and those with limited mobility.
1. Seated Forward Bend (Paschimottanasana)
This pose stretches the hamstrings and spine.
Sit with your legs straight out in front of you. Flex your feet and reach for your toes. If you can’t reach your toes, grab onto your ankles or shins.
If you have difficulty sitting up straight, place a folded blanket or bolster behind you.
Hold for 5-10 breaths.
2. Seated Half Camel (Ardha Ustrasana)
This pose stretches the spine and chest.
Sit with your legs straight out in front of you. Lean back and reach for your heels.
If you can’t reach your heels, grab onto your ankles or shins.
If you have difficulty sitting up straight, place a folded blanket or bolster behind you.
Hold for 5-10 breaths.
3. Cat/Cow (Marjaryasana/Bitilasana)
This pose warms up the spine and opens the chest.
Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Inhale and arch your back, tucking your chin and looking up at the ceiling.
Exhale and round your back, tucking your chin and looking at your navel.
Repeat for 5-10 breaths.
4. Child’s Pose (Balasana)
This pose is a resting pose that stretches the hips, thighs and ankles.
Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Slowly lower your hips to the floor and rest your forehead on the floor.
Extend your arms in front of you with your palms facing down.
Hold for 5-10 breaths.
5. Downward Dog (Adho Mukha Svanasana)
This pose strengthens and stretches the arms, legs and spine.
Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Exhale and lift your hips into the air, pressing your palms into the floor.
Keep your heels pressed down and your spine straight.
Hold for 5-10 breaths.
6. Standing Forward Bend (Uttanasana)
This pose stretches the hamstrings and spine.
Stand with your feet hip-width apart.
hinge at your hips and fold forward, reaching for your toes.
If you can’t reach your toes, grab onto your ankles or shins.
Hold for 5-10 breaths.
7. Triangle Pose (Trikonasana)
This pose stretches the hamstrings, spine and chest.
Start with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms to the right, parallel to the floor.
Bend at your waist and reach for your right ankle.
Keep your spine straight and your left arm extended.
Hold for 5-10 breaths.
8. Warrior I (Virabhadrasana I)
This pose strengthens the legs and opens the hips.
Start with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms to the right, parallel to the floor.
Bend at your waist and reach for your right ankle.
Keep your spine straight and your left arm extended.
Hold for 5-10 breaths.
9. Warrior II (Virabhadrasana II)
This pose strengthens the legs and opens the hips.
Start with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms to the right, parallel to the floor.
Bend at your waist and reach for your right ankle.
Keep your spine straight and your left arm extended.
Hold for 5-10 breaths.
10. Extended Triangle Pose (Utthita Trikonasana)
This pose stretches the hamstrings, spine and chest.
Start with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms to the right, parallel to the floor.
Bend at your waist and reach for your right ankle.
Keep your spine straight and your left arm extended.
Hold for 5-10 breaths.
11. Half Camel (Ardha Ustrasana)
This pose stretches the spine and chest.
Start with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms to the right, parallel to the floor.
Bend at your waist and reach for your right ankle.
Keep your spine straight and your left arm extended.
Hold for 5-10 breaths.
12. Corpse Pose (Savasana)
This pose is a resting pose that stretches the hips, thighs and ankles.
Start by lying on your back with your legs straight out in front of you.
Flex your feet and reach for your toes. If you can’t reach your toes, grab onto your ankles or shins.
If you have difficulty sitting up straight, place a folded blanket or bolster behind you.
Close your eyes and relax for 5-10 minutes.
Main Yoga Sequences
The following are some of the most common yoga sequences that are practiced in the majority of yoga classes.
Sun Salutations
Sun salutations are a series of poses that are done at the beginning of most yoga classes. They are a great way to warm up your body and get your blood flowing. The sequence consists of a series of poses that are done in a flow, and it typically includes poses like Downward Dog, Crescent Lunge, and Mountain pose.
Basic Yoga Poses
The following are some of the most basic yoga poses that are practiced in most yoga classes. These poses are great for beginners, and they can help you learn the basics of yoga.
Mountain pose
This is the basic standing pose that is used in most yoga classes. It is a great pose to help you build strength and stability.
Downward Dog
This is one of the most basic yoga poses, and it is a great way to stretch your hamstrings and calves.
Crescent Lunge
This is a great pose to help you open up your hips and stretch your thighs.
Warrior I
This is a great pose to help you build strength and flexibility in your legs.
Puppy pose
This is a great pose to help you stretch your back and open up your chest.
Hatha Yoga Poses Sequence Pdf
The Hatha Yoga poses sequence pdf offers a comprehensive guide to the sequence of poses that make up a typical Hatha Yoga class. This sequence is designed to increase strength, flexibility and vitality, and is suitable for people of all ages and abilities.
The first pose in the sequence is Mountain pose. This pose is a foundation for all standing poses, and helps to improve balance and stability. The next pose is Downward Dog, which stretches the back, hamstrings and calves. It also strengthens the arms and legs.
The next pose is Triangle pose, which stretches the torso and hips, and strengthens the thighs and ankles. Next is Half Moon pose, which improves balance and strengthens the arms and legs.
The sequence then moves on to Warrior I and II poses, which build strength and flexibility in the legs and hips. These poses are followed by Camel pose, which stretches the entire front of the body.
The sequence ends with Supine Hand-To-Big-Toe pose, which stretches the hamstrings and lower back, and releases tension in the neck and shoulders. This pose can be performed with either one or both legs.
The Hatha Yoga poses sequence pdf provides a step-by-step guide to a sequence of poses that can help to improve strength, flexibility and vitality. The poses are suitable for people of all ages and abilities, and can be performed in a class or at home.
Restorative Yoga Sequence For Full Moon
The full moon is a time of heightened energy and emotions. It is a time to let go of what no longer serves us and to release what we have been holding on to. A restorative yoga sequence can help us to do just that.
The sequence begins with a few minutes of breath work to help us to connect with our breath and to calm the mind. We then move into a series of poses that help to open the hips and release tension in the lower back. We end with a few minutes of relaxation in Savasana.
This sequence can be done anytime, but it is especially beneficial during the full moon.
Spring Yoga Class Sequence
Hello everyone!
Welcome to the spring yoga class sequence. This sequence is designed to help you open up your body and prepare for the warmer weather ahead. The class is beginner friendly and can be modified to fit your needs.
The first pose is child’s pose. This pose is a great way to start your practice and it helps to calm the mind. Child’s pose stretches the hips, thighs, and ankles.
Next, we will move into a seated forward fold. This pose stretches the hamstrings and calves. It is also a great way to calm the mind and relax the body.
After the seated forward fold, we will move into a standing forward fold. This pose stretches the hamstrings and calves.
The next pose is triangle pose. Triangle pose is a great way to open up the hips and chest. It also strengthens the legs and shoulders.
Next, we will move into warrior I. Warrior I is a great pose to strengthen the legs and open up the hips.
After warrior I, we will move into warrior II. Warrior II is a great pose to open up the hips and chest. It also strengthens the legs and shoulders.
Next, we will move into reverse warrior. Reverse warrior is a great pose to open up the hips and chest. It also strengthens the legs and shoulders.
The next pose is pigeon pose. pigeon pose is a great pose to open up the hips. It also strengthens the glutes and thighs.
After pigeon pose, we will move into urdhva mukha svanasana (upward facing dog pose). Upward facing dog pose is a great pose to open up the chest and stretch the back. It also strengthens the arms and legs.
Next, we will move into chaturanga dandasana (low plank pose). Low plank pose is a great way to strengthen the arms and core.
After chaturanga dandasana, we will move into upward facing dog pose. Upward facing dog pose is a great pose to open up the chest and stretch the back. It also strengthens the arms and legs.
The next pose is downward facing dog pose. Downward facing dog pose is a great pose to stretch the back and hamstrings. It also strengthens the arms and legs.
The final pose is savasana (corpse pose). Savasana is a great way to relax the body and mind.
I hope you enjoy this sequence. Please let me know if you have any questions.
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.
