Side Body Yoga Sequence
Do you ever feel like your body is out of balance? Like one side is stronger or tighter than the other? This imbalance can lead to discomfort and even pain. Yoga is a great way to restore balance to your body and improve your overall health.
One of the best ways to achieve balance in your body is through a side body yoga sequence. This sequence focuses on stretching and strengthening the muscles on the side of your body. It can help to improve your posture, reduce pain, and increase flexibility.
The side body yoga sequence is simple but effective. Here are the steps:
1. Start in a seated position with your legs crossed.
2. Reach your right arm up toward the ceiling and extend your left arm out to the side.
3. Hold for a few seconds and then switch arms.
4. Repeat the sequence a few times.
5. Finish in a seated position with both arms stretched out to the sides.
This sequence is a great way to start your day or to end a workout. It only takes a few minutes and you will feel great afterward. Give it a try and see for yourself how balanced and flexible your body can become.
Yin Yoga Sequence For Upper Body
Flexibility
If you’re looking to improve your upper body flexibility, look no further than Yin Yoga. This sequence is designed to open the shoulders, chest and upper back.
The sequence consists of six poses:
1. Child’s Pose
2. Downward Dog
3. Camel Pose
4. Cow Face Pose
5. Seated Forward Bend
6. Supine Hand-To-Big-Toe Pose
You can do the sequence as a stand-alone practice, or add it to the end of your regular yoga practice.
Child’s Pose (Balasana)
Child’s Pose is a great way to start the sequence. It’s a gentle pose that stretches the lower back and hips.
To do Child’s Pose, start on all fours with your hands stacked under your shoulders and your knees hip-width apart. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Stay here for a few breaths, then slowly come back to all fours.
Downward Dog (Adho Mukha Svanasana)
Downward Dog is a classic yoga pose that stretches the entire body.
To do Downward Dog, start in Child’s Pose. Come up onto your hands and knees, then press your hips up and back. Keep your heels down as you extend your spine and reach your arms forward. Hold for a few breaths, then come back to Child’s Pose.
Camel Pose (Ustrasana)
Camel Pose is a deep hip opener that also stretches the chest and throat.
To do Camel Pose, start in Downward Dog. Step your right foot forward between your hands, then press your hips up and back. Reach your left arm back and grab your left ankle. Keep your neck long as you arch your back and gaze up at your left hand. Stay here for a few breaths, then switch sides.
Cow Face Pose (Gomukhasana)
Cow Face Pose is a deep hip opener that also stretches the shoulders and chest.
To do Cow Face Pose, start in Downward Dog. Step your right foot forward between your hands, then press your hips up and back. Reach your left arm back and grab your left ankle. Keep your neck long as you arch your back and gaze up at your left hand. Stay here for a few breaths, then switch sides.
Seated Forward Bend (Pashchimottanasana)
Seated Forward Bend is a deep hamstring stretch.
To do Seated Forward Bend, sit on the floor with your legs straight out in front of you. Bend your knees and place your feet on the floor. Lean forward and reach for your toes. If you can’t reach your toes, reach for your ankles or shins. Hold for a few breaths, then slowly come back to seated.
Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine Hand-To-Big-Toe Pose is a deep hamstring and groin stretch.
To do Supine Hand-To-Big-Toe Pose, lie on your back with your legs straight out. Bend your left knee and place your left foot on your right thigh. Reach your left hand toward your left foot and grab your big toe. Hold for a few breaths, then switch sides.
Beginner Ashtanga Yoga Sequence
1. Begin in Mountain pose (Tadasana)
2. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
3. Exhale and fold forward, keeping your spine straight.
4. Place your hands on the floor in front of you and step back into a Downward Dog pose.
5. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
6. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
7. Return to Downward Dog pose.
8. Inhale and step your right foot forward into a Forward Bend pose.
9. Exhale and fold over, keeping your spine straight.
10. Place your hands on the floor in front of you and step your left foot forward into a Forward Bend pose.
11. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
12. Exhale and fold forward, keeping your spine straight.
13. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
14. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
15. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
16. Return to Downward Dog pose.
17. Step your left foot forward into a Forward Bend pose.
18. Exhale and fold over, keeping your spine straight.
19. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
20. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
21. Exhale and fold forward, keeping your spine straight.
22. Place your hands on the floor in front of you and step your left foot back into a Downward Dog pose.
23. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
24. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
25. Return to Downward Dog pose.
26. Step your right foot forward into a Forward Bend pose.
27. Exhale and fold over, keeping your spine straight.
28. Place your hands on the floor in front of you and step your left foot forward into a Forward Bend pose.
29. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
30. Exhale and fold forward, keeping your spine straight.
31. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
32. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
33. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
34. Return to Downward Dog pose.
35. Step your left foot forward into a Forward Bend pose.
36. Exhale and fold over, keeping your spine straight.
37. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
38. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
39. Exhale and fold forward, keeping your spine straight.
40. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
41. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
42. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
43. Return to Downward Dog pose.
44. Step your left foot forward into a Forward Bend pose.
45. Exhale and fold over, keeping your spine straight.
46. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
47. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
48. Exhale and fold forward, keeping your spine straight.
49. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
50. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
51. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
52. Return to Downward Dog pose.
53. Step your left foot forward into a Forward Bend pose.
54. Exhale and fold over, keeping your spine straight.
55. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
56. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
57. Exhale and fold forward, keeping your spine straight.
58. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
59. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
60. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
61. Return to Downward Dog pose.
62. Step your left foot forward into a Forward Bend pose.
63. Exhale and fold over, keeping your spine straight.
64. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
65. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
66. Exhale and fold forward, keeping your spine straight.
67. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
68. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
69. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
70. Return to Downward Dog pose.
71. Step your left foot forward into a Forward Bend pose.
72. Exhale and fold over, keeping your spine straight.
73. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
74. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
75. Exhale and fold forward, keeping your spine straight.
76. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
77. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
78. Inhale and raise your right leg up into the air, and then exhale and bring it back down to the floor.
79. Return to Downward Dog pose.
80. Step your left foot forward into a Forward Bend pose.
81. Exhale and fold over, keeping your spine straight.
82. Place your hands on the floor in front of you and step your right foot forward into a Forward Bend pose.
83. Inhale and raise your arms up above your head, clasp your hands together and look up towards your hands.
84. Exhale and fold forward, keeping your spine straight.
85. Place your hands on the floor in front of you and step your right foot back into a Downward Dog pose.
86. Inhale and raise your left leg up into the air, and then exhale and bring it back down to the floor.
87.
Hot Sequence Yoga
is a modern and innovative yoga sequence that has been created to help you to achieve the most from your yoga practice. The sequence is a dynamic blend of asana (poses), pranayama (breath control) and meditation that has been designed to help you to open your body, increase your strength and flexibility, and calm your mind.
The sequence is based on the principles of vinyasa yoga, which is a style of yoga that emphasises the flow of movement from one pose to the next. Vinyasa yoga is a powerful and dynamic form of yoga that is suitable for all levels of experience, and the Hot Sequence Yoga sequence is perfect for those who want to experience the benefits of vinyasa yoga in a heated environment.
The sequence is a challenging but rewarding sequence that will help you to improve your strength, flexibility and balance. The sequence is also a great way to detoxify your body and to calm your mind. The Hot Sequence Yoga sequence is a great way to start your day or to end your day, and it can be practised by people of all ages and levels of experience.
Yoga Sequence For Depression
There are many yoga sequences that can be helpful for those suffering from depression, and the best sequence for you may vary depending on your individual needs and preferences. However, here is one possible sequence that could be beneficial for those struggling with depression:
1. Sun Salutations – This sequence of poses is a great way to start your practice and can help to warm up your body. Sun Salutations can help to increase your energy and mood, and can be a great way to start your day.
2. Standing Poses – Standing poses can help to improve your mood and energy, and can also help to improve your focus and concentration.
3. Forward Bends – Forward bends can help to calm the mind and body, and can be helpful for those struggling with anxiety or depression.
4. Twists – Twists can help to detoxify the body and can also be helpful for those struggling with depression or anxiety.
5. Backbends – Backbends can help to energize the body and can also be helpful for those struggling with depression.
6. Restorative Poses – Restorative poses can help to calm the mind and body, and can be very beneficial for those struggling with depression or anxiety.
7. Pranayama – Pranayama can help to improve your mood and energy, and can be a great way to end your practice.
This sequence is just one possible sequence that could be helpful for those struggling with depression. If you need help creating a yoga sequence specific to your needs, please consult with a qualified yoga teacher.
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.
