Sequence To End Yoga Flow
1. Savasana (Corpse Pose)
2. Supine Twist
3. Legs-Up-the-Wall
4. Bridge Pose
5. Child’s Pose
6. Downward-Facing Dog
7. Forward Bend
8. Half Camel
9. Triangle Pose
10. Seated Forward Bend
11. Camel Pose
12. Chair Pose
13. Warrior I
14. Warrior II
15. Reverse Warrior
16. Triangle Pose
17. Half Camel
18. Tree Pose
19. Mountain Pose
20. Downward-Facing Dog
Restorative Yoga Poses Sequence For Back Pain
If you are experiencing back pain, you may find that restorative yoga poses are a great way to find relief. In this sequence, we will work on poses that open up the hips and spine, and help to stretch and lengthen the muscles in the back.
1. Child’s Pose (Balasana)
This is a great pose to start with, as it is gentle and calming. Come to all fours, then slowly lower your forehead to the floor. Extend your arms out in front of you, and allow your hips to sink back towards your heels. Hold for a few deep breaths, then slowly come back to start.
2. Camel Pose (Ustrasana)
This pose can be a little challenging, but it is very effective in stretching the muscles in the back. Come to all fours, then slowly reach your hands back to grab your ankles. Gently pull your feet towards your glutes, and allow your head and neck to drop back. Hold for a few deep breaths, then slowly come back to start.
3. Seated Forward Bend (Paschimottanasana)
This is a great pose for lengthening the spine and stretching the hamstrings. Sit on the floor with your legs straight out in front of you. Reach your hands towards your feet, and allow your head and neck to drop down. Hold for a few deep breaths, then slowly come back to start.
4. Low Lunge (Anjaneyasana)
This pose is great for opening up the hips and spine. Come to all fours, then step your left foot forward between your hands. Lower your left knee to the floor, and extend your right leg behind you. Reach your arms overhead, and hold for a few deep breaths. Then switch sides.
5. Bridge Pose (Setu Bandha Sarvangasana)
This is a great pose for stretching the muscles in the back and spine. Lie on your back with your feet flat on the floor and your knees bent. Place your hands on the floor beside you, then press into your feet and lift your hips up towards the ceiling. Hold for a few deep breaths, then slowly lower your hips back to the floor.
6. Corpse Pose (Savasana)
This is the perfect pose to end your sequence. Simply lie on your back on the floor, and allow your body to relax. Close your eyes, and breathe deeply for a few minutes.
Thai Yoga Sequence
The Thai Yoga sequence is designed to open the body, increase flexibility and improve circulation. The sequence is based on traditional Thai massage techniques and is a great way to warm up before a yoga class or to simply relax and de-stress.
The sequence begins with a few simple stretches to open up the hips and shoulders. Next, we move on to a sequence of poses that work the spine and back. These poses help to improve posture and increase flexibility. The final sequence of poses focuses on the legs and feet, and helps to improve circulation and flexibility.
The Thai Yoga sequence is a great way to improve overall flexibility and circulation, and is a perfect addition to any yoga practice.
Restorative Yoga Sequence For Pregnancy
A pregnant woman’s body is constantly preparing and changing to accommodate her growing baby. As the baby grows, the body’s center of gravity shifts, which can lead to tension and discomfort in the neck, back, and hips. A regular yoga practice can help to ease these tensions and support the body through the changes of pregnancy.
This restorative yoga sequence is designed specifically for pregnant women and is based on the principles of yin yoga. Yin yoga is a slow and gentle form of yoga that targets the connective tissues of the body. The poses in this sequence are held for 3-5 minutes, allowing the body to relax and release tension. This sequence can be done once or twice a week, and can be adapted to fit your own needs and abilities.
1. Child’s Pose (Balasana)
This simple pose is a great way to start your practice. It stretches the hips, thighs, and lower back, and can be easily modified to fit your needs.
Start in a kneeling position, then bring your big toes together and sit back on your heels. Extend your arms forward, parallel to the floor, and relax your forehead on the floor. Stay in this pose for 3-5 minutes.
2. Seated Forward Bend (Pashchimottanasana)
This pose stretches the hamstrings and lower back.
Sit on the floor 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 a strap or a towel and hold it between your hands. Hold this pose for 3-5 minutes.
3. Reclining Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose stretches the hamstrings and glutes.
Lie on your back on the floor and extend your right leg up to the ceiling. Bend your left knee and reach for your left big toe with your left hand. Hold this pose for 3-5 minutes, then switch legs.
4. Happy Baby Pose (Ananda Balasana)
This pose stretches the inner thighs and groin.
Start by lying on your back on the floor. Bring your knees to your chest and grab your ankles. Gently pull your knees towards your chest and hold this pose for 3-5 minutes.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose warms up the spine and relieves tension in the neck and back.
Start on your hands and knees on the floor. Inhale as you arch your back and look up, then exhale as you round your back and tuck your chin. Repeat this sequence for 3-5 minutes.
6. Seated Twist (Parsva Matsyendrasana)
This pose stretches the hips and spine.
Sit on the floor with your legs straight out in front of you. Cross your right ankle over your left thigh and twist to the right. Reach your left arm behind you and hold onto your right ankle. Hold this pose for 3-5 minutes, then switch legs.
7. Corpse Pose (Savasana)
This pose is the final pose of your practice and allows your body to relax completely.
Lie on your back on the floor and extend your legs out straight. Close your eyes and relax your entire body. Stay in this pose for 5-10 minutes.
Senior Yoga Strength Sequence
The physical demands of aging can take a toll on the body, but with a regular yoga practice, seniors can maintain their strength, mobility and balance. The following sequence is designed to help build strength and stamina, while improving flexibility and balance.
The sequence begins with a few standing poses to warm up the body. Standing poses are a great way to build strength and stability, especially in the hips and legs.
Next, we move on to some seated poses. Seated poses are a great way to stretch and strengthen the spine. They can also help improve balance and flexibility.
The sequence ends with a few relaxing poses to help calm the mind and body. Yoga is a great way to de-stress and relax, especially after a long day.
So, whether you’re a senior looking to maintain your strength and mobility, or you’re just looking for a relaxing and stress-relieving yoga sequence, this sequence is for you!
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.
