Simple Yoga Flow Sequence
to Ease Neck and Shoulder Tension
Are you feeling tension in your neck and shoulders? Here’s a simple yoga flow sequence to help ease that tension.
1. Begin in Mountain Pose (Tadasana).
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, hinging at the hips.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, hinging at the hips.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, hinging at the hips.
8. Inhale and come back to Mountain Pose.
9. Repeat the sequence 2-3 times.
Bryce Yoga Sequence
The Bryce Yoga Sequence is a flowing yoga sequence that takes you through a variety of poses. This sequence is named after Bryce Canyon National Park, which is known for its breathtaking red rock cliffs and spires.
This yoga sequence is a great way to start your day or to wind down after a long day. It is a moderate sequence that is suitable for all levels of yogis.
The Bryce Yoga Sequence starts with a few simple poses to warm up your body. Then, it moves on to more challenging poses. The sequence finishes with a few relaxing poses.
Here is a breakdown of the Bryce Yoga Sequence:
Warm-Up Poses:
Sun Salutations: Start in Mountain Pose and flow through a series of Sun Salutations.
Warrior I: Step your left foot back into a Warrior I pose.
Warrior II: Step your right foot back into a Warrior II pose.
Gate: From Warrior II, hinge at your hips and step your right foot forward. Look up and reach your arms overhead.
Tree: Stand in Mountain Pose and place your left foot on your right thigh. Reach your arms overhead and clasp your hands together.
Downward-Facing Dog: From Tree, press your hands into the ground and lift your hips up and back into Downward-Facing Dog.
Flow Poses:
Camel: From Downward-Facing Dog, step your right foot forward into a Camel pose.
Chair: From Camel, fold forward into a Chair pose.
Side Plank: From Chair, lift up into a Side Plank.
Crow: From Side Plank, lower down into Crow pose.
Fish: From Crow, press your hips up and back into Fish pose.
Final Poses:
Bridge: Lie on your back and lift your hips up into a Bridge pose.
Happy Baby: Lie on your back and hug your knees into your chest.
Savasana: Lie on your back and relax in Savasana.
45 Minute Yoga Sequence To Detox
and Tone
There are many reasons to practice yoga. For some people it’s a way to relax and de-stress, for others it’s a physical challenge, and for many it’s a way to connect with their inner selves. But did you know that yoga can also be a great way to detox and tone your body?
This sequence is designed to help you detox and tone your body in just 45 minutes. It’s a great sequence to do if you’re short on time, or if you’re looking for a quick, but effective, yoga workout.
The sequence begins with a few gentle poses to warm up your body. Then we’ll move on to some more challenging poses that will help to tone your body. We’ll finish with a few relaxing poses to help you relax and detoxify.
So let’s get started!
Flow Chart For Yoga Sequence Apex Pose Eagle
The following flowchart will help you to sequence the apex pose eagle (Garudasana). This pose is a challenging balance posture that requires strength, flexibility, and focus.
1. Make sure that you are warmed up and stretched adequately.
2. Enter into Tadasana (Mountain Pose)
3. Inhale and raise your arms up to shoulder height
4. Exhale and bend your elbows, bringing your hands to your shoulders
5. Inhale and lift your torso up, extending your spine
6. Exhale and shift your weight forward, bending your knees and bringing your thighs parallel to the floor
7. Inhale and extend your right leg back, and place your right foot on your left inner thigh
8. Exhale and extend your left leg back, and place your left foot on your right inner thigh
9. Inhale and lift your torso up, extending your spine
10. Exhale and extend your arms out to your sides, shoulder height
11. Hold for 5-10 breaths, then release
12. Repeat on the other side
Easy Chair Yoga Sequence
for Stretching and Relaxation
Easy Chair Yoga Sequence for Stretching and Relaxation
If you are looking for a way to stretch and relax that doesn’t involve getting on the ground, chair yoga is a great option! In this sequence, we will use a chair to help us stretch and relax.
To begin, find a comfortable seat in your chair. Make sure your feet are flat on the ground and your spine is tall.
Take a deep breath in and on the exhale, fold forward from the hips, keeping your spine long. Allow your head to hang down, and if you can, reach for your toes. Hold for a few breaths, then slowly rise back up to standing.
Next, we will do a standing hamstring stretch. Stand with your feet hip-width apart and hinge forward at the hips, keeping your spine long. Reach for your toes or grab onto a chair for support. Hold for a few breaths, then slowly rise back up to standing.
For the next stretch, we will do a side bend. Stand with your feet hip-width apart and place your left hand on your left hip. Reach your right arm towards the sky, and feel a nice stretch through your right side. Hold for a few breaths, then switch sides.
Finally, we will do a seated forward fold. Sit in your chair with your feet flat on the ground. Reach for your toes and fold forward from the hips, keeping your spine long. Hold for a few breaths, then slowly rise back up to sitting.
This easy chair yoga sequence is a great way to stretch and relax. Give it a try today!
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.
