Sequencing For A Gentle Yoga Class
Sequencing for a gentle yoga class is key to creating a safe and effective practice for your students. You want to make sure that you are starting with poses that are accessible for all students and progressing gradually throughout the class.
In the first few minutes of class, focus on gentle warm-ups like cat/cow, spinal twists, and hip openers. This will help to loosen up the body and prepare students for more challenging postures.
Next, move on to standing poses like mountain pose and tree pose. These poses help to improve balance and stability.
Then, move on to some gentle backbends like bridge pose and child’s pose. Backbends are a great way to open up the chest and spine, but they can be challenging for some students. Make sure to emphasize breath work and use props as needed to make these poses more accessible.
Finally, end class with some gentle forward folds like paschimottanasana and seated spinal twists. These poses are calming and help to reduce stress and anxiety.
By sequencing your class in this way, you can create a safe and enjoyable yoga experience for all students.
Pregnancy Yoga Poses Sequence
A pregnant woman’s body goes through many changes during pregnancy. Yoga can help prepare the body for labor and delivery. It can also help relieve tension and stress.
The following poses are safe for pregnant women. Always consult with your doctor before starting a yoga routine.
Cat and Cow Pose
This pose helps to stretch the back and neck.
Come onto all fours, with your hands directly below your shoulders and your knees directly below your hips.
Inhale and lift your head and tailbone up, arching your back.
Exhale and tuck your chin to your chest, rounding your back.
Repeat 10 times.
Downward Dog Pose
This pose stretches the hamstrings, calves, and back.
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.
Exhale and press your hips up and back, extending your legs and lifting your tailbone.
Keep your head between your arms and your heels on the ground.
Hold for 5 breaths.
Warrior I Pose
This pose strengthens the legs and opens the hips.
Stand with your feet hip-width apart.
Turn your right foot out 90 degrees and your left foot in 45 degrees.
Extend your arms out to the sides, parallel to the ground.
Bend your right knee, coming into a lunge.
Make sure your knee does not go over your ankle.
Stay here for 5 breaths, then switch sides.
Bridge Pose
This pose strengthens the legs, back, and glutes.
Lie flat on your back with your feet flat on the ground and your knees bent.
Extend your arms out to the sides, parallel to the ground.
Slowly lift your hips off the ground, keeping your back and glutes pressed against the floor.
Hold for 5 breaths.
Child’s Pose
This pose relaxes the spine and lower back.
Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips.
Sit back on your heels, and extend your arms out in front of you.
Rest your forehead on the floor, and let your body relax.
Stay here for 5-10 breaths.
Slow Yoga Sequences
for Beginners
If you are new to yoga, you will want to start with some basic yoga sequences. These sequences will help you to learn the poses and to develop a basic yoga practice.
The following sequence is a basic beginner sequence that will help you to get started with your yoga practice.
1. Warm Up: Start by warming up your body with some basic stretches.
2. Sun Salutations: Do a few rounds of sun salutations to get your body warmed up.
3. Mountain Pose: Stand in mountain pose and focus on your breath.
4. Downward Dog: Move into downward dog and hold for a few breaths.
5. Child’s Pose: Move into child’s pose and hold for a few breaths.
6. Upward Dog: Move into upward dog and hold for a few breaths.
7. Warrior I: Move into warrior I and hold for a few breaths.
8. Warrior II: Move into warrior II and hold for a few breaths.
9. Triangle Pose: Move into triangle pose and hold for a few breaths.
10. Half Moon Pose: Move into half moon pose and hold for a few breaths.
11. Chair Pose: Move into chair pose and hold for a few breaths.
12. Camel Pose: Move into camel pose and hold for a few breaths.
13. Fish Pose: Move into fish pose and hold for a few breaths.
14. Corpse Pose: Finish your sequence with a few minutes of corpse pose.
Sivananda Yoga Poses Sequence
The Sivananda Yoga poses sequence is a system of yoga that follows a specific order of poses. The poses are designed to work together to create a balanced practice that will improve your overall health and well-being.
The sequence begins with sun salutations, which warm up your body and prepare you for the other poses. Next, you move on to the standing poses, which work to strengthen and tone your body. The next set of poses are the seated poses, which help to improve your flexibility and digestion. The sequence ends with the relaxation pose, which allows you to wind down and relax after your workout.
The Sivananda Yoga poses sequence is a great way to get a complete yoga workout. It is a great choice for beginners, as it is easy to follow and does not require any advanced yoga experience.
Post Thanksgiving Yoga Sequence
Ah, the holidays. A time for family, friends, food, and, of course, FUN! But before you go too crazy, take a moment to ground yourself and center yourself with this post-Thanksgiving yoga sequence.
1. WARM UP: Start by warming up your body with a few basic poses like Downward-Facing Dog, Cat-Cow, and Sun Salutations.
2. CORE: Next, focus on your core with some basic abdominal exercises like crunches and planks.
3. HAMSTRINGS: Finally, stretch out your hamstrings with a few basic hamstring stretches like Downward-Facing Dog and Child’s Pose.
So there you have it! A quick and easy yoga sequence to help you center yourself and prepare for the holidays. Namaste!
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.
