Set Sequence Yoga
is a modern style of yoga that is based on the traditional ashtanga series of poses. This sequence of poses is designed to systematically open and energize the body, while calming the mind. The set sequence yoga class is a great way to learn the basic poses and to develop a strong foundation in your yoga practice.
The set sequence yoga class typically begins with a warm-up sequence of sun salutations and simple standing poses. This is followed by the main sequence of poses, which usually includes a variety of backbends, forward bends, and twists. The class concludes with a final relaxation pose and a short meditation.
The set sequence yoga class is a great way to learn the basic poses and to develop a strong foundation in your yoga practice. The sequence of poses is designed to systematically open and energize the body, while calming the mind. If you are new to yoga, or if you are looking for a more structured yoga practice, then the set sequence yoga class is for you.
Heart Openers Yoga Sequence Restorative
yoga is a great way to wind down after a long day or to prepare for a good night’s sleep. It’s a gentle form of yoga that uses props to support the body so that you can hold poses for a longer period of time. This sequence features heart openers, which can help to increase feelings of happiness and well-being. 1. Start by sitting on your yoga mat with your legs crossed. Place your hands on your knees and take a few deep breaths in and out. 2. Next, reach your right arm up to the sky, and then lower it down to the side. Reach your left arm up to the sky, and then lower it down to the side. Hold for a few seconds, and then switch arms. 3. Now, reach your arms up to the sky, and then clasp your hands together. Hold for a few seconds, and then release. 4. Next, reach your arms out to the sides, and then fold them over your chest. Hold for a few seconds, and then release. 5. Finally, lie down on your back on your yoga mat. Place your feet flat on the ground, and let your arms rest at your sides. Close your eyes, and take a few deep breaths in and out. Hold each pose for 5-10 breaths, or longer if desired.
Introductory Yoga Sequence
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Warrior I (Virabhadrasana I)
Start in Mountain Pose (Tadasana).
Step your left foot back about 3-4 feet, and angle your left heel slightly inwards.
Turn your right toes inwards, and point your right heel slightly outwards.
Sink your hips down towards the earth, and reach your arms out to the sides.
Make sure your shoulders are stacked over your hips, and your core is engaged.
Hold for 5-10 breaths, and then switch sides.
Rebirth Yoga Sequence
The Rebirth Yoga sequence is a great way to start your day, or to come back to yourself after a long day. The sequence is designed to open up the body and mind, and to prepare you for a deeper yoga practice.
1. Mountain pose (Tadasana)
Mountain pose is a basic standing pose that teaches you how to ground yourself in the present moment. It also strengthens your legs and spine.
2. Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up your spine and stretch your hamstrings. It also strengthens your arms and legs.
3. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a deep backbend that opens up your chest and shoulders. It also strengthens your spine.
4. Child’s pose (Balasana)
Child’s pose is a resting pose that stretches your hips, thighs, and back. It also calms the mind and relieves stress.
5. Upward-facing dog pose (Urdhva Mukha Svanasana)
Upward-facing dog pose is a powerful backbend that opens up your chest and shoulders. It also strengthens your arms and legs.
6. Downward-facing dog pose (Adho Mukha Svanasana)
Downward-facing dog pose is a great pose to open up your spine and stretch your hamstrings. It also strengthens your arms and legs.
7. Forward fold ( Uttanasana)
Forward fold is a deep hamstring stretch that also stretches your back and neck. It is a great way to release stress and tension.
8. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a deep backbend that opens up your chest and shoulders. It also strengthens your spine.
9. Warrior I pose (Virabhadrasana I)
Warrior I pose is a powerful standing pose that strengthens your legs and arms. It also opens up your chest and hips.
10. Warrior II pose (Virabhadrasana II)
Warrior II pose is a deep standing pose that strengthens your legs and arms. It also opens up your chest and hips.
11. Triangle pose (Trikonasana)
Triangle pose is a deep standing pose that stretches your hips, hamstrings, and chest. It also strengthens your legs and arms.
12. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a deep backbend that opens up your chest and shoulders. It also strengthens your spine.
13. Child’s pose (Balasana)
Child’s pose is a resting pose that stretches your hips, thighs, and back. It also calms the mind and relieves stress.
14. Corpse pose (Savasana)
Corpse pose is a resting pose that allows your body and mind to relax and rejuvenate. It is a great way to end your yoga practice.
Iyengar Yoga Twisting Sequence
A yoga sequence for twisting is a great way to increase flexibility and range of motion in the spine. Twisting postures also help to massage the internal organs, improve digestion, and stimulate the liver and kidneys.
The following sequence is designed to open the entire spine and stimulate the organs in the torso. It can be practiced at any time, but is especially beneficial after a long day of sitting or standing.
1. Seated spinal twist
Begin by sitting on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor next to your left hip. Reach your left arm behind you and grasp your right knee. Twist your torso to the right and hold for five deep breaths.
2. Half lord of the fishes
Come into a seated position with your legs bent in front of you. Place your left hand on the floor behind you, and then slide your right hand behind your back. Reach your right hand as far around your back as you can, and then gently twist your torso to the right. Hold for five deep breaths, and then repeat on the other side.
3. Cobbler’s pose
Sit on the floor with your legs in front of you. Bend your knees and bring your feet together so that the soles of your feet are touching. Reach your hands toward your feet and clasp your hands around your ankles. Gently pull your feet toward your body, and hold for five deep breaths.
4. Seated forward bend
Sit on the floor with your legs straight out in front of you. Bend forward from the hips, and reach your hands toward the floor. Allow your head to hang down, and hold for five deep breaths.
5. Twisted seated forward bend
Sit on the floor with your legs straight out in front of you. Bend forward from the hips, and reach your hands toward the floor. Twist your torso to the right, and hold for five deep breaths. Return to the center, and then twist to the left. Hold for five deep breaths.
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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.
