Short Yoga Sequence Video
Hi everyone!
I’m here to share with you a short yoga sequence that I love. This sequence is great for beginners, and it’s a great way to start your day or to wind down after a long day.
The sequence is as follows:
1. Seated forward fold
2. Cat-cow
3. Downward facing dog
4. Child’s pose
5. Upward facing dog
6. Seated forward fold
7. Corpse pose
1. Seated forward fold:
This pose is great for stretching out your back and your hamstrings. To do this pose, sit with your legs straight out in front of you, and fold forward, reaching for your toes. You can also place your hands on the floor beside you if you can’t reach your toes. Hold this pose for a few deep breaths, and then slowly rise back up to seated position.
2. Cat-cow:
This pose is great for stretching your spine and your abs. To do this pose, start in a tabletop position, with your hands and knees on the ground. Then, arch your back up like a cat, and tuck your chin in like a cow. Hold this pose for a few deep breaths, and then switch positions, arching your back down and tucking your chin in.
3. Downward facing dog:
This pose is great for stretching your hamstrings, calves, and back. To do this pose, start in a tabletop position, and then lift your hips up and back, so that your body forms an inverted V shape. You can hold this pose for a few deep breaths, and then slowly lower your hips back to the ground.
4. Child’s pose:
This pose is great for stretching your hips, thighs, and chest. To do this pose, start in a kneeling position. Then, bring your forehead to the floor, and stretch your arms out in front of you. Hold this pose for a few deep breaths, and then slowly rise back up to kneeling position.
5. Upward facing dog:
This pose is great for stretching your chest and your abs. To do this pose, start in a tabletop position. Then, lift your hips up and back, so that your body forms an inverted V shape. You can hold this pose for a few deep breaths, and then slowly lower your hips back to the ground.
6. Seated forward fold:
This pose is great for stretching your back and your hamstrings. To do this pose, sit with your legs straight out in front of you, and fold forward, reaching for your toes. You can also place your hands on the floor beside you if you can’t reach your toes. Hold this pose for a few deep breaths, and then slowly rise back up to seated position.
7. Corpse pose:
This pose is great for relaxing your body and your mind. To do this pose, simply lie down on your back, and let your arms and legs fall naturally to the ground. Close your eyes, and breathe deeply for a few minutes.
Krama Yoga Sequence
The krama yoga sequence is a comprehensive yoga system that covers all aspects of the yoga practice. The sequence is designed to be followed in a specific order, and each pose is linked to the next to create a flow of energy that helps to open the body and mind. The sequence includes poses for all levels of students, from beginner to advanced, and can be adapted to meet the needs of each individual.
The krama yoga sequence begins with a series of warm-up poses that help to loosen the body and prepare it for the more challenging poses to come. The sequence then moves on to a series of standing poses, which help to build strength and stability. Next, the sequence moves on to a series of seated poses, which help to open the hips and spine. The sequence finishes with a series of backbends and inversions, which help to open the chest and improve circulation.
The krama yoga sequence is a great way to build a complete yoga practice, and can be adapted to meet the needs of each individual. The sequence can be practiced on its own, or can be integrated into a more comprehensive yoga practice.
Lower Back Pain Yoga Sequence
You’ve probably heard that yoga is great for your body, and that includes your lower back. But what are the best poses for lower back pain? And how can you put together a sequence that will help you feel better?
The best poses for lower back pain are those that stretch and strengthen the muscles around the spine. They also help to increase flexibility and range of motion. A yoga sequence for lower back pain should include these poses, as well as a few gentle poses to help you relax.
Here’s a sequence that you can try:
1. Cat-Cow Pose
This pose stretches and strengthens the muscles around the spine. It also helps to increase flexibility and range of motion.
To do Cat-Cow Pose:
Start on all fours, with your hands under your shoulders and your knees under your hips.
Inhale and curl your spine up, tucking your chin in to your chest.
Exhale and arch your back, dropping your head and tailbone down.
Repeat 10-12 times.
2. Child’s Pose
Child’s Pose is a gentle pose that helps to relax the spine and the muscles around it.
To do Child’s Pose:
Start on all fours, with your hands under your shoulders and your knees under your hips.
Move your knees apart and sit back on your heels.
Extend your arms out in front of you, or rest them on your thighs.
Hold for 5-10 breaths.
3. Downward Dog Pose
Downward Dog Pose is a great pose for stretching and strengthening the muscles around the spine.
To do Downward Dog Pose:
Start in Child’s Pose.
Exhale and press your palms into the floor, and lift your hips up and back.
Keep your arms and legs straight, and press your heels into the floor.
Hold for 5-10 breaths.
4. Camel Pose
Camel Pose is a great stretch for the muscles in the lower back and the spine.
To do Camel Pose:
Start in Downward Dog Pose.
Exhale and move your hands to your hips.
Inhale and lift your chest up, and reach back for your heels.
Hold for 5-10 breaths.
5. Triangle Pose
Triangle Pose is a great pose for stretching and strengthening the muscles around the spine.
To do Triangle Pose:
Start in a standing position.
Step your left foot out to the side, and extend your left arm out to the side.
Bend your right knee, and reach your right hand to your right ankle.
Hold for 5-10 breaths, and then switch sides.
6. Seated Forward Bend
Seated Forward Bend is a great pose for stretching the muscles in the lower back and the spine.
To do Seated Forward Bend:
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, and reach for your toes.
If you can’t reach your toes, reach for your ankles or shins.
Hold for 5-10 breaths.
7. Corpse Pose
Corpse Pose is a gentle pose that helps to relax the spine and the muscles around it.
To do Corpse Pose:
Lie on your back on the floor.
Let your legs and arms relax and fall open to the sides.
Close your eyes and relax for 5-10 minutes.
When you’re finished, slowly roll to one side and use your hands to push yourself up to a sitting position.
Sequencing Yoga Poses Vinyasa
yoga is a style of yoga that links poses together in a flowing manner. The word “vinyasa” means “to place in a specific position.” In vinyasa yoga, each pose is linked to the next with the use of breath. This style of yoga is often referred to as “moving meditation.” The linking of the poses together creates a continuous flow of energy that helps to move the practitioner deeper into their practice. When practiced regularly, vinyasa yoga can help to improve strength, flexibility and balance.
The yoga poses that are typically used in vinyasa yoga are basic poses that are found in most other styles of yoga. However, the way that they are sequenced and linked together is what makes them unique. There is no one “correct” way to sequence the poses in vinyasa yoga. It is often a personal preference of the teacher or the practitioner. However, there are a few basic sequences that are commonly used.
The simplest way to sequence the poses in vinyasa yoga is to link them together in a Sun Salutation. A Sun Salutation is a series of twelve poses that are traditionally done at the beginning of a yoga class. It is a great way to warm up the body for the rest of the class. The poses in a Sun Salutation can also be sequenced together to create a short yoga sequence.
Another popular sequence that is often used in vinyasa yoga is the Warrior Sequence. The Warrior Sequence is a series of three poses that are named after warriors. They are called the Warrior I Pose, the Warrior II Pose, and the Warrior III Pose. These poses are great for strengthening the legs and the glutes. They also help to open the hips and the chest.
There are many other sequences that can be used in vinyasa yoga. It is often a personal preference of the teacher or the practitioner. However, it is important to always be aware of the breath and to use it to link the poses together. The breath is what creates the flow of energy in vinyasa yoga and helps to move the practitioner deeper into their practice.
Hatha Yoga Posture Sequence
The following sequence of hatha yoga poses is a great way to start your day, or to end a yoga practice. These poses are gentle and relaxing, and they can be done by people of all ages and levels of experience.
1. Child’s Pose (Balasana)
Child’s pose is a resting pose that helps to calm the mind and stretch the hips, thighs, and lower back.
To do child’s pose, start on your hands and knees, then bring your big toes together and your heels together. Sit your butt back toward your heels, and fold your torso forward, resting your forehead on the floor. Extend your arms out in front of you, or tuck them under your body to deepen the stretch. Stay in this pose for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that stretches the entire body. It also helps to calm the mind and relieve stress.
To do downward-facing dog, start on your hands and knees, then tuck your toes and lift your hips up and back. Keep your spine straight as you extend your arms and legs, and press your heels into the ground. Hold this pose for 5-10 breaths.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a gentle spinal twist that helps to stretch the back and neck. It also helps to loosen up the spine and increase flexibility.
To do cat-cow pose, start on all fours, then inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Keep your spine neutral as you move through these poses. Repeat for 5-10 breaths.
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a pose that strengthens and stretches the arms, chest, and spine. It also helps to improve posture.
To do upward-facing dog, start on your hands and knees, then tuck your toes and lift your hips up and back. Keep your spine straight as you extend your arms and legs, and press your heels into the ground. Hold this pose for 5-10 breaths.
5. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching the hamstrings, hips, and chest. It also helps to improve balance and posture.
To do triangle pose, start in a standing position, then step your left foot back 3-4 feet and angle your left toes toward the front of the mat. Extend your right arm straight up toward the ceiling, then reach your left hand down toward the floor. Hold this pose for 5-10 breaths, then switch sides.
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.
