Seniors Yoga Sequence
This yoga sequence is designed specifically for seniors. It is gentle and slow-paced, and focuses on strengthening and stretching the muscles and joints.
1. Start in a seated position with your legs crossed, and your hands resting in your lap. Inhale and raise your arms up over your head, then exhale and lower them back down to your lap. Repeat this pose five times.
2. Inhale and raise your right arm up, then exhale and lower it back down. Inhale and raise your left arm up, then exhale and lower it back down. Repeat this pose five times.
3. Inhale and raise your right arm up, then exhale and lower it back down. Inhale and raise your left arm up, then exhale and lower it back down. Inhale and raise your right arm up, then exhale and lower it back down. Inhale and raise your left arm up, then exhale and lower it back down. This is one repetition. Repeat this pose five times.
4. Sit up tall and extend your right leg out in front of you. Bend your left knee and place your left foot on your right thigh. Hold this position for five breaths, then switch legs and repeat.
5. Lie down on your back and stretch your arms out to your sides. Bend your knees and place your feet on the floor. Inhale and raise your head and shoulders off the floor, then exhale and lower them back down. Repeat this pose five times.
6. Lie down on your back and stretch your arms out to your sides. Bend your knees and place your feet on the floor. Inhale and raise your right leg off the floor, then exhale and lower it back down. Repeat this pose five times. Inhale and raise your left leg off the floor, then exhale and lower it back down. Repeat this pose five times.
7. Lie down on your back and stretch your arms out to your sides. Bend your knees and place your feet on the floor. Inhale and raise your right arm and left leg off the floor, then exhale and lower them back down. Repeat this pose five times. Inhale and raise your left arm and right leg off the floor, then exhale and lower them back down. Repeat this pose five times.
Relaxing Yoga Class Sequence
The following sequence is a great way to relax and wind down after a long day. It can be done in a seated or reclined position.
1. Seated spinal twist: Sit with your legs crossed, spine straight, and arms extended out to your sides. Inhale and twist to the right, bringing your left hand to your right knee and your right hand to the floor behind you. Look over your right shoulder. Exhale and twist to the left, bringing your left hand to your left knee and your right hand to the floor behind you. Look over your left shoulder. Repeat for 8-10 breaths.
2. Seated forward fold: Sit with your legs crossed, spine straight, and arms extended out to your sides. Inhale and reach your arms up to the sky. Exhale and fold forward, bringing your hands to the floor or your shins. Allow your head to hang down, and breathe deeply for 5-10 breaths.
3. Child’s pose: Come to all fours, then widen your knees and sit back on your heels. Extend your arms forward, parallel to the floor, and rest your forehead on the floor. Breathe deeply for 5-10 breaths.
4. Cat-cow: Come to all fours, then round your spine and tuck your chin as you inhale. As you exhale, arch your spine and look up at the sky. Continue moving back and forth for 8-10 breaths.
5. Reclining spinal twist: Lie on your back, legs extended. Bring your right knee into your chest and hug it with your left arm. Extend your right arm out to the side. Turn your head to look over your right shoulder. Hold for 8-10 breaths, then switch sides.
6. Legs up the wall: Lie on your back and scoot your hips close to a wall. Bring your legs up the wall and rest your feet on the wall. Place your arms out to your sides, palms up. Close your eyes and relax for 5-10 minutes.
Intro For Yoga Sequence Hip Opener
This hip opener yoga sequence is designed to help release tension in the hip area and improve range of motion. If you are experiencing hip pain, tightness, or stiffness, this sequence can help to alleviate those issues.
The sequence begins with a few basic poses to warm up the hips and get the blood flowing. Then we will move on to the hip openers. Be sure to take your time and move slowly in each pose. If you experience any pain or discomfort, back off and modify the pose as needed.
When you are finished, be sure to cool down with some gentle stretching.
Sacrum Yoga Sequence
This yoga sequence is designed to open up the sacrum and hips. The sequence is also helpful for relieving lower back pain.
1. Start in a seated position with your legs crossed. Inhale and reach your arms up overhead. Exhale and fold forward, keeping your spine long.
2. Hold for a few breaths, then inhale and come back to seated.
3. Reach your left arm out to the side and lean to the left. Hold for a few breaths, then switch sides.
4. Come to standing and reach your arms up overhead.
5. Step your left foot back and fold forward.
6. Hold for a few breaths, then switch sides.
7. Come to standing and reach your arms up overhead.
8. Step your left foot back and fold forward.
9. Reach your arms overhead and clasp your hands together.
10. Hold for a few breaths, then release.
11. Step your left foot back and come into a low lunge.
12. Hold for a few breaths, then switch sides.
13. Come to standing and reach your arms up overhead.
14. Step your left foot back and fold forward.
15. Hold for a few breaths, then release.
16. Step your left foot back and come into a low lunge.
17. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
18. Step your left foot back and come to standing.
19. Reach your arms up overhead.
20. Step your left foot back and fold forward.
21. Hold for a few breaths, then release.
22. Step your left foot back and come into a low lunge.
23. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
24. Step your left foot back and come to standing.
25. Reach your arms up overhead.
26. Step your left foot back and fold forward.
27. Hold for a few breaths, then release.
28. Step your left foot back and come into a low lunge.
29. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
30. Step your left foot back and come to standing.
31. Reach your arms up overhead.
32. Step your left foot back and fold forward.
33. Hold for a few breaths, then release.
34. Step your left foot back and come into a low lunge.
35. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
36. Step your left foot back and come to standing.
37. Reach your arms up overhead.
38. Step your left foot back and fold forward.
39. Hold for a few breaths, then release.
40. Step your left foot back and come into a low lunge.
41. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
42. Step your left foot back and come to standing.
43. Reach your arms up overhead.
44. Step your left foot back and fold forward.
45. Hold for a few breaths, then release.
46. Step your left foot back and come into a low lunge.
47. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
48. Step your left foot back and come to standing.
49. Reach your arms up overhead.
50. Step your left foot back and fold forward.
51. Hold for a few breaths, then release.
52. Step your left foot back and come into a low lunge.
53. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
54. Step your left foot back and come to standing.
55. Reach your arms up overhead.
56. Step your left foot back and fold forward.
57. Hold for a few breaths, then release.
58. Step your left foot back and come into a low lunge.
59. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
60. Step your left foot back and come to standing.
61. Reach your arms up overhead.
62. Step your left foot back and fold forward.
63. Hold for a few breaths, then release.
64. Step your left foot back and come into a low lunge.
65. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
66. Step your left foot back and come to standing.
67. Reach your arms up overhead.
68. Step your left foot back and fold forward.
69. Hold for a few breaths, then release.
70. Step your left foot back and come into a low lunge.
71. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
72. Step your left foot back and come to standing.
73. Reach your arms up overhead.
74. Step your left foot back and fold forward.
75. Hold for a few breaths, then release.
76. Step your left foot back and come into a low lunge.
77. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
78. Step your left foot back and come to standing.
79. Reach your arms up overhead.
80. Step your left foot back and fold forward.
81. Hold for a few breaths, then release.
82. Step your left foot back and come into a low lunge.
83. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
84. Step your left foot back and come to standing.
85. Reach your arms up overhead.
86. Step your left foot back and fold forward.
87. Hold for a few breaths, then release.
88. Step your left foot back and come into a low lunge.
89. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
90. Step your left foot back and come to standing.
91. Reach your arms up overhead.
92. Step your left foot back and fold forward.
93. Hold for a few breaths, then release.
94. Step your left foot back and come into a low lunge.
95. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
96. Step your left foot back and come to standing.
97. Reach your arms up overhead.
98. Step your left foot back and fold forward.
99. Hold for a few breaths, then release.
100. Step your left foot back and come into a low lunge.
101. Reach your right arm overhead and lean to the right. Hold for a few breaths, then switch sides.
Manuscript For Yoga Sequencing
When sequencing a yoga class, it is important to consider the needs of your students. You want to create a sequence that will challenge them and help them grow, while also being accessible and enjoyable.
There are many different ways to sequence a yoga class, and there is no one “right” way to do it. The sequence you choose will depend on your own personal style, the level of your students, and the specific goals you are hoping to achieve.
Here are a few tips for sequencing a yoga class:
1. Start with a warm-up.
A good warm-up is essential for any yoga class. It helps your students get loose and ready for more challenging poses.
2. Sequence from basic to more advanced poses.
Start with basic poses and move on to more challenging poses as the class progresses. This will help your students build strength and confidence.
3. Vary the difficulty of poses.
Don’t always start with the easiest pose and end with the most challenging. Vary the difficulty of poses to keep your students interested and challenged.
4. Pay attention to the energy of the class.
The energy of your class will affect the sequence you choose. If you have a more energetic class, you may want to choose more challenging poses. If you have a more relaxed class, you may want to choose more mellow poses.
5. Consider the goals of the class.
The sequence you choose should align with the goals of the class. If the goal is to build strength, sequence accordingly. If the goal is to relax and de-stress, choose more mellow poses.
6. Use props when necessary.
If a student is not able to perform a particular pose, use a prop to help them. This will make the pose more accessible and less challenging.
7. End with a relaxation pose.
End the class with a relaxation pose to help your students wind down and relax.
