Sequence Of 12 Basic Postures Of Hatha Yoga
1. Standing Forward Bend (Uttanasana)
The standing forward bend is a basic yoga posture that stretches the hamstrings and lower back. To perform the posture, stand with your feet hip-width apart and bend forward at the waist, letting your head and hands hang down. You can also clasp your hands together and let your head hang down between your arms. Hold the posture for up to 30 seconds.
2. Mountain Pose (Tadasana)
The mountain pose is a basic yoga posture that strengthens the entire body. To perform the posture, stand with your feet hip-width apart and your hands at your sides. Engage your abdominal muscles and press your feet firmly into the ground. Hold the posture for up to 30 seconds.
3. Downward-Facing Dog (Adho Mukha Svanasana)
The downward-facing dog is a basic yoga posture that stretches the hamstrings, calves, and back. To perform the posture, start in the tabletop position. Then, lift your hips up and back, pressing your heels into the ground. Hold the posture for up to 30 seconds.
4. Child’s Pose (Balasana)
The child’s pose is a basic yoga posture that relaxes the body and mind. To perform the posture, kneel on the ground with your big toes touching each other. Then, sit back on your heels and extend your arms forward. Hold the posture for up to 30 seconds.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose is a basic yoga posture that warms up the body and stretches the back. To perform the posture, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, then exhale and round your back. Repeat the sequence five times.
6. Low Lunge (Anjaneyasana)
The low lunge is a basic yoga posture that stretches the hips and groin. To perform the posture, start in the downward-facing dog position. Then, step your right foot forward between your hands and lower your left knee to the ground. Hold the posture for up to 30 seconds.
7. Triangle Pose (Trikonasana)
The triangle pose is a basic yoga posture that stretches the hips, groin, and chest. To perform the posture, stand with your feet hip-width apart and extend your right arm straight out to the side. Bend to the right and reach your left hand to the ground. Hold the posture for up to 30 seconds.
8. Half Camel Pose (Ardha Ustrasana)
The half camel pose is a basic yoga posture that stretches the chest and abs. To perform the posture, kneel on the ground with your knees hip-width apart. Place your hands on your hips and press your hips forward. Then, arch your back and reach for your heels. Hold the posture for up to 30 seconds.
9. Seated Forward Bend (Paschimottanasana)
The seated forward bend is a basic yoga posture that stretches the hamstrings and lower back. To perform the posture, sit with your legs straight out in front of you. Then, bend forward at the waist, letting your head and hands hang down. Hold the posture for up to 30 seconds.
10. Bridge Pose (Setu Bandha Sarvangasana)
The bridge pose is a basic yoga posture that strengthens the glutes and abs. To perform the posture, lie on your back with your feet flat on the ground and your knees bent. Then, lift your hips up off the ground and clasp your hands together underneath your hips. Hold the posture for up to 30 seconds.
11. Camel Pose (Ustrasana)
The camel pose is a basic yoga posture that stretches the chest and abs. To perform the posture, kneel on the ground with your knees hip-width apart. Place your hands on your hips and press your hips forward. Then, arch your back and reach for your heels. Hold the posture for up to 30 seconds.
12. Corpse Pose (Savasana)
The corpse pose is a basic yoga posture that relaxes the body and mind. To perform the posture, lie on your back with your feet flat on the ground and your arms at your sides. Close your eyes and breathe deeply for up to five minutes.
Hiit Cardio Yoga Sun Salutation Sequence
The Hiit Cardio Yoga Sun Salutation Sequence is a great way to get your heart rate up, work your muscles, and practice some yoga poses. This sequence includes a Sun Salutation A and a Sun Salutation B, and can be modified to fit your needs.
The Sun Salutation A is a great way to warm up your body and get your heart rate up. It includes the following poses:
Mountain Pose
Downward Dog
Upward Dog
Child’s Pose
The Sun Salutation B is a more challenging sequence that includes the following poses:
Mountain Pose
Downward Dog
Low Lunge
Warrior I
Warrior II
Reverse Warrior
Extended Triangle
3-Legged Downward Dog
Eagle Pose
The Hiit Cardio Yoga Sun Salutation Sequence can be modified to fit your needs. If you are a beginner, you can omit the more challenging poses and stick to the Sun Salutation A. If you are more advanced, you can add in the more challenging poses. You can also customize the sequence to fit your specific needs and goals.
The Hiit Cardio Yoga Sun Salutation Sequence is a great way to get your heart rate up, work your muscles, and practice some yoga poses. It is a challenging sequence, but it can be modified to fit your needs.
Senior Yoga Class Sequence
The following yoga class sequence is designed for seniors. It focuses on gentle poses that can improve flexibility and range of motion, as well as promote relaxation and stress relief.
1. Begin by standing tall with your feet hip-width apart. Inhale and reach your arms overhead, then exhale and fold forward, keeping your spine long. Hold for a few breaths, then release and step back to standing.
2. Next, move into a low lunge. Step your left foot forward and bend your knee, placing your right ankle on top of your left thigh. Reach your arms overhead, then exhale and fold forward. Hold for a few breaths, then release and step back to standing.
3. Move into a standing forward fold. Inhale and reach your arms overhead, then exhale and fold forward. Hold for a few breaths, then release and step back to standing.
4. Next, move into a wide-legged forward fold. Spread your feet about hip-width apart and bend your knees deeply. Reach your arms out to the sides, then fold forward. Hold for a few breaths, then release and step back to standing.
5. Move into a downward dog. Exhale and press your palms into the floor, then lift your heels up towards the ceiling. Hold for a few breaths, then release and step your feet back to standing.
6. Next, move into a warrior II pose. Step your left foot forward and bend your knee, coming into a lunge. Reach your arms out to the sides, then turn your torso to the right. Hold for a few breaths, then release and step your feet back to standing. Repeat on the other side.
7. Finally, move into a seated forward fold. Sit with your legs stretched out in front of you. Reach your arms out to the sides, then fold forward. Hold for a few breaths, then release.
Fun Yoga Sequence For Beginners To New Music
So you’ve decided to start doing yoga. That’s great! Yoga is an amazing way to improve your overall health and wellbeing. But where do you start?
There are so many different types of yoga, and so many different yoga sequences out there. How do you know which one is right for you?
Don’t worry, we’ve got you covered. This fun yoga sequence for beginners is designed to get you started on your yoga journey, with a focus on new music.
This sequence is based on the Vinyasa style of yoga, which is a flowing style that is perfect for beginners. The sequence is also designed to be done to new music, which will help keep you motivated and engaged.
So, without further ado, let’s get started!
1. Start in Mountain Pose
Start by standing in Mountain Pose. This is the basic starting position for most yoga sequences.
2. Inhale and reach your arms up overhead
Inhale and reach your arms up overhead. This is a great way to open up your chest and get your heart rate up.
3. Exhale and fold forward
Exhale and fold forward, keeping your spine long. This is a great way to stretch your hamstrings and lower back.
4. Inhale and rise back up to standing
Inhale and rise back up to standing.
5. Exhale and step or jump back to Downward Dog
Exhale and step or jump back to Downward Dog. This is a great way to stretch your hamstrings and calves.
6. Inhale and step or jump forward to plank
Inhale and step or jump forward to plank. This is a great way to build strength in your upper body.
7. Exhale and lower down to your elbows
Exhale and lower down to your elbows. This is a great way to build strength in your core.
8. Inhale and rise back up to plank
Inhale and rise back up to plank.
9. Exhale and lower down to your stomach
Exhale and lower down to your stomach. This is a great way to build strength in your core.
10. Inhale and rise back up to plank
Inhale and rise back up to plank.
11. Exhale and lower down to your back
Exhale and lower down to your back. This is a great way to stretch your back and hamstrings.
12. Inhale and rise back up to plank
Inhale and rise back up to plank.
13. Exhale and lower down to your stomach
Exhale and lower down to your stomach. This is a great way to build strength in your core.
14. Inhale and raise your head and shoulders off the ground
Inhale and raise your head and shoulders off the ground. This is a great way to stretch your neck and upper back.
15. Exhale and relax your head and shoulders back down to the ground
Exhale and relax your head and shoulders back down to the ground.
16. Repeat steps 1-15
Repeat steps 1-15 to complete the sequence.
This fun yoga sequence for beginners is a great way to get started on your yoga journey. The sequence is based on the Vinyasa style of yoga, which is a flowing style that is perfect for beginners. The sequence is also designed to be done to new music, which will help keep you motivated and engaged.
So, what are you waiting for? Get started today!
Gentle Yoga Sequence For Spring
The weather is finally starting to warm up, the sun is shining a little bit longer each day and the birds are singing. Spring is in the air! The natural world is waking up and coming back to life and it’s time for us to do the same. A gentle yoga sequence can help to energize and revitalize us as we transition into the spring season.
The following sequence is a great way to start your day or to do any time you need a little energy boost. It is a simple sequence that can be tailored to your own needs and abilities.
The sequence consists of five poses: Downward-Facing Dog, Child’s Pose, Cat-Cow Pose, Warrior I and Triangle Pose.
Downward-Facing Dog is a great way to start to warm up the body. It is a pose that stretches the entire body and warms up the spine.
Child’s Pose is a great way to relax and calm the mind. It is also a great stretch for the hips and thighs.
Cat-Cow Pose is also a great way to warm up the body and to stretch the spine. It helps to release tension in the back and neck.
Warrior I is a great pose to energize the body. It strengthens the legs and tones the arms.
Triangle Pose is a great pose to stretch the sides of the body. It also strengthens the legs and tones the arms.
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.
