Shoulder Yoga Sequence
The shoulder is a complicated joint that is often injured due to its many muscles and ligaments. A shoulder yoga sequence can help to increase range of motion, circulation, and strength in the shoulder joint. The following sequence can be done either as a standalone sequence or as part of a larger yoga practice.
Start by standing in mountain pose with your feet hip-width apart. Bring your hands to your heart center and take a deep breath in. On the exhale, sweep your arms out to the sides and then overhead, keeping your palms facing each other.
Inhale and reach your arms up overhead. On the exhale, lower your arms down to your sides.
Next, bring your hands to your heart center and take a deep breath in. On the exhale, sweep your arms out to the sides and then overhead, keeping your palms facing each other.
Inhale and reach your arms up overhead. On the exhale, lower your arms down to your sides.
For the next pose, stand in mountain pose with your feet hip-width apart. Bend your right knee and place your right hand on your right ankle. Reach your left arm up overhead.
Stay here for five deep breaths, then switch sides.
For the next pose, stand in mountain pose with your feet hip-width apart. Bend your left knee and place your left hand on your left ankle. Reach your right arm up overhead.
Stay here for five deep breaths, then switch sides.
Now, come into downward dog. Spread your fingers and press into your palms as you lift your hips up and back. Keep your heels pressed down as you stretch your heels to the floor.
Stay here for five deep breaths, then come back into downward dog.
Next, come into plank pose. Spread your fingers and press into your palms as you lift your hips up and back. Keep your heels pressed down as you stretch your heels to the floor.
Stay here for five deep breaths, then come back into plank pose.
For the final pose, come into Child’s Pose. Sit on your heels and extend your arms forward, placing your forehead on the floor.
Stay here for five deep breaths, then come back into Child’s Pose.
This shoulder yoga sequence can help to increase range of motion, circulation, and strength in the shoulder joint. If you have any injuries or limitations, please consult with a physician before performing this sequence.
Grasshopper Yoga Pose Sequence
The grasshopper pose is a fun and challenging pose that can help improve your balance and flexibility. The pose is named for the way a grasshopper looks when it is standing on one leg with its other leg bent at the knee.
To do the grasshopper pose, start by standing on one leg with your other leg bent at the knee. Try to keep your balance by keeping your core engaged. Then, lift your bent leg up and over your standing leg. Try to keep your standing leg straight and your bent leg as close to your standing leg as possible. Hold the pose for a few seconds, then slowly lower your leg back to the starting position.
The grasshopper pose can be a bit challenging, so start off by doing the pose for a few seconds and work your way up to holding the pose for longer periods of time. The pose can help improve your balance and flexibility, and it can also help strengthen your leg muscles.
Kidney Urinary Bladder Yin Yoga Sequence
The kidneys and urinary bladder are Yin organs. They are nourished by water and earth energy. The kidneys are responsible for filtering the blood and maintaining the balance of water and electrolytes in the body. The urinary bladder stores urine until it is excreted.
The following Yin Yoga sequence is designed to nourish and support the kidneys and urinary bladder. It can be practiced daily or as needed.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana is a reclining pose that opens the hips and groin. It is a great pose for relieving stress and tension in the hips and lower back. It also helps to improve circulation and relax the mind.
2. Bound Angle Pose
Bound Angle Pose is a seated pose that opens the hips and groin. It is a great pose for relieving stress and tension in the hips and lower back. It also helps to improve circulation and relax the mind.
3. Cat-Cow Pose
Cat-Cow Pose is a yoga pose that helps to stretch and open the spine. It also helps to release tension in the neck and shoulders. This pose can be done daily to help keep the spine healthy and flexible.
4. Child’s Pose
Child’s Pose is a yoga pose that helps to stretch and open the spine. It also helps to release tension in the neck and shoulders. This pose can be done daily to help keep the spine healthy and flexible.
5. Sukhasana (Easy Seat Pose)
Sukhasana is a seated pose that helps to improve circulation and digestion. It is also a great pose for relieving stress and tension in the hips and lower back.
6. Seated Forward Bend
Seated Forward Bend is a yoga pose that helps to stretch and open the spine. It also helps to release tension in the neck and shoulders. This pose can be done daily to help keep the spine healthy and flexible.
7. Triangle Pose
Triangle Pose is a yoga pose that helps to stretch and open the spine. It also helps to release tension in the neck and shoulders. This pose can be done daily to help keep the spine healthy and flexible.
8. Half Camel Pose
Half Camel Pose is a yoga pose that helps to stretch and open the spine. It also helps to release tension in the neck and shoulders. This pose can be done daily to help keep the spine healthy and flexible.
9. Fish Pose
Fish Pose is a yoga pose that helps to stretch and open the spine. It also helps to release tension in the neck and shoulders. This pose can be done daily to help keep the spine healthy and flexible.
10. Legs Up the Wall Pose
Legs Up the Wall Pose is a yoga pose that helps to improve circulation and digestion. It is also a great pose for relieving stress and tension in the hips and lower back.
Sensual Yoga Sequence
for Women
The following sensual yoga sequence is designed specifically for women to increase blood flow and circulation to the pelvic region, awaken the senses and increase libido. The poses are also therapeutic for menstrual cramps, bladder issues and infertility.
1. Cat/Cow Pose
This is a great pose to warm up the spine and pelvic region. Come onto all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you tuck your chin and curl your tailbone under, and exhale as you arch your spine and look up, stretching your back and abs. Continue moving between Cat and Cow for about five breaths.
2. Downward-Facing Dog
From Cat/Cow, press into your hands and feet to lift your hips up and back into Downward-Facing Dog. Keep your heels pressed down as you stretch your spine and hamstrings. Hold for five breaths.
3. Garland Pose
Come into a standing position with your feet hip-width apart. Bend your knees and squat down, then reach your arms straight out in front of you. clasp your hands together and press your palms together. Hold for five breaths.
4. Triangle Pose
From Garland Pose, step your left foot back three feet and pivot your body to the left, extending your left arm straight up. Reach your right hand to the inside of your left ankle. Hold for five breaths, then switch sides.
5. Camel Pose
Come to a kneeling position with your knees hip-width apart. Reach your hands back to touch your heels. If you can’t reach your heels, just reach for wherever you can. Hold for five breaths.
6. Seated Forward Bend
Sit on the ground with your legs out straight in front of you. Bend forward from your hips, keeping your back straight. Reach for your toes or just extend your arms forward. Hold for five breaths.
7. Corpse Pose
Finish your sequence by lying down in Corpse Pose. Let your legs fall open and let your arms rest at your sides. Close your eyes and focus on your breath. Stay in Corpse Pose for five to ten minutes.
Sitting Chair Yoga Sequence
Chair yoga is a great way to get your body moving and your blood flowing, especially if you don’t have a lot of time or space for a traditional yoga practice. This sequence is designed to help you open up your hips and stretch your back.
Begin by sitting in a chair with your feet flat on the ground. Take a deep breath in and as you exhale, hinge at the hips and fold forward, reaching for your toes. Hold for a few breaths, then slowly rise back up to sitting.
Next, lift your left leg and place your foot on the chair seat. Gently press your left heel into the chair, then lift your torso up and twist to the right, reaching your right arm over your head. Hold for a few breaths, then switch sides.
Finally, sit up tall and clasp your hands behind your back. Exhale as you lean forward, stretching your back and reaching your hands toward the floor. Hold for a few breaths, then slowly rise back up.
This sequence is a great way to start your day or to break up a long work day. It’s also a great way to stretch out your hips and back after a long day of sitting.
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.
