Simple Yoga Sequence Youtube
If you’re looking to add a little yoga to your routine, or if you’re just starting out and don’t know where to begin, this simple yoga sequence is a great place to start.
The sequence consists of five basic poses that are easy to learn and can be done just about anywhere.
The first pose is mountain pose.
Mountain pose is a great way to start your yoga practice because it is a grounding pose that helps to connect you with the earth.
To do mountain pose, stand with your feet together and your arms at your sides.
Engage your core and tuck your tailbone under as you slowly lift your heels off the ground.
Hold for a few breaths, then release and move on to the next pose.
The next pose is chair pose.
Chair pose is a great way to work on your strength and flexibility.
To do chair pose, stand with your feet together and your arms at your sides.
hinge at your hips and sit back as you lower your butt toward the ground.
Keep your arms straight and your core engaged as you hold the pose for a few breaths.
Then move on to the next pose.
The next pose is downward facing dog.
Downward facing dog is a great pose to open up your hips and stretch your hamstrings.
To do downward facing dog, start in plank pose.
Then walk your feet toward your hands, and press your hips up and back as you stretch your heels toward the ground.
Hold for a few breaths, then release and move on to the next pose.
The next pose is cat-cow pose.
Cat-cow pose is a great way to stretch your spine and open up your chest.
To do cat-cow pose, start on all fours.
Then arch your back and tuck your chin as you look up toward the sky.
Hold for a few breaths, then release and move on to the next pose.
The final pose is warrior I.
Warrior I is a great pose to build strength and flexibility in your legs.
To do warrior I, stand with your feet together and your arms at your sides.
Step your left foot out to the side and turn your left foot so that it’s pointing toward the front of the mat.
Engage your core and raise your arms up to shoulder height as you hold the pose for a few breaths.
Then release and repeat on the other side.
Once you’ve finished the sequence, take a few minutes to relax in child’s pose.
Child’s pose is a great pose to relax your mind and body after a workout.
To do child’s pose, start on all fours.
Then sit back on your heels and extend your arms forward.
Hold for a few breaths, then release and relax.
Lower Body Yoga Sequence Jason Yo
he, RYT-200
The following yoga sequence is designed to open and stretch the hips, hamstrings, and calves. It is also a great sequence to do before or after a run or other physical activity.
1. Child’s pose: Come to hands and knees, then sit back on your heels with your forehead resting on the floor. Hold for 30 seconds to 1 minute.
Benefits: Child’s pose is a great way to stretch the hips, hamstrings, and calves. It also calms the mind and relaxes the body.
2. Downward-facing dog: Come to hands and knees, then tuck your toes and lift your hips up and back, coming into Downward-facing dog. Hold for 30 seconds to 1 minute.
Benefits: Downward-facing dog is a great way to open and stretch the hips, hamstrings, and calves. It also strengthens the arms and legs.
3. Pigeon pose: From Downward-facing dog, step your right foot forward between your hands, then lower your left knee to the floor. Place your left ankle above your right knee. Square your hips forward and hold for 30 seconds to 1 minute.
Benefits: Pigeon pose is a great way to stretch the hips and groin. It also helps to open the chest and shoulders.
4. Cow Face pose: From Pigeon pose, lift your right arm up and over your head, then reach your left arm behind you. Hold for 30 seconds to 1 minute.
Benefits: Cow Face pose is a great way to stretch the hips, groin, and shoulders. It also helps to open the chest.
5. Runner’s Lunge: From Cow Face pose, step your right foot forward and lower your left knee to the floor. Lunge as deep as you can, making sure your front knee is directly over your ankle. Hold for 30 seconds to 1 minute.
Benefits: Runner’s Lunge is a great way to stretch the hips, hamstrings, and calves. It also strengthens the legs.
6. Hamstring stretch: Sit with your legs straight out in front of you, then reach for your toes. Hold for 30 seconds to 1 minute.
Benefits: Hamstring stretch is a great way to stretch the hamstrings.
October Yoga Sequence
:
1. Sun Salutations: Start your practice with a few rounds of sun salutations to warm up your body. This sequence of poses will get your blood flowing and your heart rate up.
2. Downward Dog: Move in to downward dog to lengthen your spine and open your chest. This pose is a great way to start to build strength in your arms and legs.
3. Plank: Next, move in to plank to work on your core strength and stability. Hold for a few seconds and then move on to the next pose.
4. Chaturanga: Chaturanga is a great arm strengthener. Keep your elbows close to your body as you lower down and then press up to plank.
5. Upward Dog: Upward dog is a great pose to open your chest and stretch your back. It can be a little challenging for beginners, so take your time and don’t push yourself too hard.
6. Camel: Camel is a great pose to open your chest and stretch your back. Make sure to keep your hips square to the ground as you reach back for your heels.
7. Child’s Pose: Child’s pose is a great way to relax and stretch your hips, back and shoulders. Take a few deep breaths and then move on to the next pose.
8. Warrior I: Warrior I is a great pose to strengthen your legs and open your hips. Make sure to keep your torso upright and your front knee over your ankle.
9. Warrior II: Warrior II is a great pose to open your hips and strengthen your legs. Make sure to keep your front knee over your ankle and your back leg straight.
10. Triangle: Triangle is a great pose to stretch your hips, hamstrings and shoulders. Make sure to keep your hips square to the ground and your front foot pointing straight ahead.
11. Half Camel: Half Camel is a great way to stretch your chest and open your hips. Make sure to keep your hips square to the ground and your back straight.
12. Corpse Pose: Finish your practice with a few minutes of corpse pose to relax and restore your energy. Let go of all your worries and focus on your breath.
Hatha Yoga Sequence For Seniors
There are many different types of yoga, and the benefits of each one vary depending on your needs. If you are a senior citizen, however, hatha yoga may be the best type for you.
Hatha yoga is a gentle form of yoga that focuses on stretching and strengthening the body. It is a good choice for seniors because it helps to improve flexibility, balance, and strength. It can also help to improve circulation and digestion.
If you are interested in trying hatha yoga, here is a basic sequence that you can follow:
1. Start by standing tall with your feet together.
2. Inhale and reach your arms up over your head.
3. Exhale and fold forward, bending at the waist.
4. Reach down as far as you can, and hold the pose for a few seconds.
5. Inhale and rise back up to standing.
6. Repeat the sequence a few times.
7. Finish by standing tall and relaxing your arms by your sides.
Locust Yoga Sequence
This Locust Yoga sequence is designed to open and energize the entire body. It is a great sequence to do in the morning or anytime you need an energy boost.
1. Lie on your stomach with your forehead on the floor.
2. Stretch your arms out in front of you and press your palms into the floor.
3. Inhale and lift your head, chest, and arms up off the floor.
4. Exhale and lower your head, chest, and arms back to the floor.
5. Repeat Steps 3 and 4 for 5-10 repetitions.
6. Next, turn onto your back and stretch your legs out in front of you.
7. Bend your knees and place your feet flat on the floor.
8. Inhale and lift your head, chest, and arms off the floor.
9. Exhale and lower your head, chest, and arms back to the floor.
10. Repeat Steps 8 and 9 for 5-10 repetitions.
11. Finally, curl up into a ball and rest your head on your knees.
12. Take a few deep breaths and relax.
“
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.
