Side Body Opening Yoga Sequence
The following yoga sequence targets the side body, opening up the ribs and waist. It is perfect for anyone who feels stiff or tight in the side body, or who wants to improve their flexibility in this area.
1. Start in a comfortable seated position with your spine tall and your shoulders relaxed. Bring your right hand to your heart center, and take a deep breath in.
2. As you exhale, twist to the right, reaching your left hand behind you to grab your right ankle or shin. Make sure to keep your spine long and your shoulders relaxed as you twist.
3. Hold for a few deep breaths, then switch sides.
4. Next, come into a standing position. Bring your feet hip-width apart, and hinge at the waist to fold forward.
5. Reach your hands straight out in front of you, and allow your head to hang down. Stay here for a few deep breaths, feeling the stretch in your waist and hips.
6. To come out of the pose, hinge at the waist and slowly rise back to a standing position.
7. Next, come into a side lunge. Step your right foot out to the side, and bend your knee so that your thigh is parallel to the floor.
8. Reach your left arm up towards the ceiling, and feel the stretch in your side body. Stay here for a few deep breaths, then switch sides.
9. Last, come into a Triangle Pose. Step your right foot forward, and turn your left foot out to the side.
10. Reach your left arm up towards the ceiling, and lean to the right. Keep your spine long, and make sure to keep your hips facing forward. Stay here for a few deep breaths, then switch sides.
This yoga sequence is a great way to open up the side body and improve flexibility. If you feel stiff or tight in this area, give it a try!
Gentle Yoga Sequence For Hips
Do you experience discomfort in your hips? Are you looking for a gentle yoga sequence to help open your hips? If so, you’ve come to the right place!
In this sequence, we will explore a variety of poses that will help to open your hips and improve your range of motion. We will also focus on breath work and relaxation techniques to help you achieve a sense of ease in your hips.
So, without further ado, let’s get started!
The first pose in our sequence is Child’s Pose (Balasana). This pose is a great way to start out, as it helps to relax the body and calm the mind. To perform this pose, start by kneeling on the floor, then fold forward, resting your forehead on the floor. Extend your arms out in front of you, and allow your hips to sink down towards the floor. Stay in this pose for a few deep breaths, then slowly come back to standing.
Next, we will move on to Cat/Cow Pose (Marjaryasana/Bitilasana). This pose helps to warm up the spine and the muscles of the back. To perform Cat/Cow Pose, start on all fours, with your hands under your shoulders and your knees under your hips. Inhale as you arch your spine and look up towards the ceiling, then exhale as you round your spine and tuck your chin towards your chest. Hold this pose for a few breaths, then switch back and forth between Cat and Cow Pose a few times.
The next pose in our sequence is Downward-Facing Dog (Adho Mukha Svanasana). This pose is a great way to stretch the hamstrings and the calves. To perform Downward-Facing Dog, start in Tabletop Position. Then, press your hips up and back, straightening your legs and lifting your hips towards the ceiling. Keep your head between your arms, and hold this pose for a few breaths.
Next, we will move on to Triangle Pose (Trikonasana). Triangle Pose is a great way to stretch the hamstrings and the sides of the body. To perform Triangle Pose, start in Downward-Facing Dog. Then, step your left foot forward and turn your left foot so that it is pointing towards the front of the mat. Bend your left knee, and reach your left arm towards the ceiling. Keep your right arm extended towards the floor, and hold this pose for a few breaths. Then, switch sides and repeat.
The next pose in our sequence is Warrior I (Virabhadrasana I). Warrior I is a great pose to strengthen the legs and open the hips. To perform Warrior I, start in Triangle Pose. Then, turn your right foot so that it is pointing towards the front of the mat. Bend your right knee, and reach your right arm towards the ceiling. Keep your left arm extended towards the floor, and hold this pose for a few breaths. Then, switch sides and repeat.
The next pose in our sequence is Half Moon Pose (Ardha Chandrasana). Half Moon Pose is a great way to stretch the hamstrings and the hips. To perform Half Moon Pose, start in Triangle Pose. Then, lift your left hand up towards the ceiling, and reach your right hand towards the floor. Keep your hips facing forward, and hold this pose for a few breaths. Then, switch sides and repeat.
The next pose in our sequence is Extended Triangle Pose (Utthita Trikonasana). Extended Triangle Pose is a great way to stretch the hamstrings and the hips. To perform Extended Triangle Pose, start in Triangle Pose. Then, step your right foot forward and turn your right foot so that it is pointing towards the front of the mat. Bend your right knee, and reach your right arm towards the ceiling. Reach your left arm towards the floor, and hold this pose for a few breaths.
The final pose in our sequence is Chair Pose (Utkatasana). Chair Pose is a great way to strengthen the legs and the glutes. To perform Chair Pose, start in Mountain Pose. Then, bend your knees and sink down into a squat, reaching your arms out in front of you. Keep your spine straight, and hold this pose for a few breaths.
Once you have completed the sequence, be sure to take a few minutes to relax in Corpse Pose (Savasana). This pose allows your body and your mind to relax and rejuvenate.
I hope you enjoy this sequence! If you have any questions, please don’t hesitate to ask.
Goddess Pose Yoga Sequence
This yoga sequence is named for the Hindu goddess Lakshmi, the goddess of wealth and prosperity. The sequence is designed to open the hips and heart, and to stimulate the flow of energy in the body.
1. Start in Mountain Pose.
2. Step the left foot out to the left, and angle the left heel in towards the right arch.
3. Bend the left knee and hinge at the hips to fold forward, keeping the spine long.
4. Reach the left hand towards the ground, and place the left elbow inside the left thigh.
5. Place the right hand on the left hip, and press down to deepen the stretch.
6. Hold for 5-10 breaths, then switch sides.
7. When you’re finished, stand in Mountain Pose and take a few deep breaths.
Pregnancy Yoga Class Sequence
Pregnancy yoga is a great way to stay fit and healthy during pregnancy. It can help to ease common pregnancy complaints such as nausea, constipation, and fatigue. Prenatal yoga can also help to prepare your body for labor and delivery.
The best time to start a prenatal yoga class is in your second trimester. However, if you are new to yoga or haven’t exercised in a while, you may want to wait until your third trimester. Always check with your doctor before starting a new exercise program.
When you attend a prenatal yoga class, you can expect to do a variety of poses that will stretch and strengthen your body. In addition, you will also practice deep breathing and relaxation techniques.
Here is a sample prenatal yoga class sequence:
1. Come to standing and take a few deep breaths, feeling your belly expand with each inhale.
2. Standing forward fold: Fold forward, hinging at the hips, and let your head and neck hang down. Stay here for a few deep breaths.
3. Triangle pose: Step your left foot out to the side and extend your arm straight out to the side, parallel to the floor. Turn your torso to the right, and look up at your hand. Hold for a few breaths, then switch sides.
4. Downward facing dog: Come to all fours and press your hips up and back, extending your spine. Hold for a few breaths.
5. Child’s pose: Come to all fours and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Stay here for a few deep breaths.
6. Cat/cow pose: Come to all fours and round your back like a cat. Then arch your back like a cow. Do this for a few breaths.
7. Seated spinal twist: Sit with your legs crossed and twist to the right. Place your left hand on the floor behind you and exhale as you twist. Look over your right shoulder. Switch sides.
8. Legs up the wall: Lie on your back and place your legs up the wall. Rest your head and arms on the floor. Stay here for a few deep breaths.
9. Savasana: Lie on your back and relax your whole body. Close your eyes and breathe deeply. Stay here for 5-10 minutes.
Gentle Yoga Sequence Morning
Start your day with some gentle yoga. This sequence is designed to wake up your body and mind, and prepare you for the day ahead.
1. Start in a comfortable seated position. Take a few deep breaths and relax your shoulders.
2. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
3. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
4. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
5. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
6. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
7. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
8. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
9. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
10. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
11. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
12. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
13. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
14. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
15. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
16. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
17. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
18. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
19. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
20. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
21. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
22. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
23. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
24. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
25. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
26. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
27. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
28. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
29. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
30. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
31. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
32. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
33. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
34. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
35. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
36. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
37. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
38. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
39. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
40. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
41. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
42. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
43. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
44. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
45. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
46. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
47. Inhale as you reach your arms up overhead. Exhale as you fold forward, lengthening your spine as you go. Hold for a few breaths, then release.
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.
