Slow Flow Yoga Sequence For Seniors Floor
work is a great way to increase flexibility, range of motion, and circulation in the body. This simple slow flow yoga sequence for seniors is a great way to start your day, or to use as a break during the day. The sequence is designed to increase blood flow and range of motion in the hips, spine, and shoulders. 1. Start by lying on your back on the floor, with your feet flat on the ground and your arms by your sides.
2. Inhale and bring your right knee into your chest, then exhale and lower it back to the ground.
3. Inhale and bring your left knee into your chest, then exhale and lower it back to the ground.
4. Inhale and bring your right ankle to your left knee, then exhale and lower it back to the ground.
5. Inhale and bring your left ankle to your right knee, then exhale and lower it back to the ground.
6. Inhale and bring your right knee into your chest, then exhale and lower it back to the ground.
7. Inhale and bring your left knee into your chest, then exhale and lower it back to the ground.
8. Inhale and bring your right ankle to your left knee, then exhale and lower it back to the ground.
9. Inhale and bring your left ankle to your right knee, then exhale and lower it back to the ground.
10. Bring your knees together, then exhale and lower them to the ground.
11. Bring your feet together, then exhale and lower them to the ground.
12. Relax in Corpse pose (Savasana), then slowly roll to your right side and slowly rise to a seated position.
Group Yoga Sequence
for the Busy Yogi
There is no need to skip your yoga practice when you’re short on time. With this sequence of poses, you can get a great workout in just 20 minutes.
1. Sun Salutation A (5 breaths)
2. Downward Dog (5 breaths)
3. Upward Dog (5 breaths)
4. Downward Dog (5 breaths)
5. Warrior I (5 breaths)
6. Warrior II (5 breaths)
7. Triangle Pose (5 breaths)
8. Half Moon Pose (5 breaths)
9. Chair Pose (5 breaths)
10. Mountain Pose (5 breaths)
11. Child’s Pose (5 breaths)
12. Cat-Cow Pose (5 breaths)
13. Extended Triangle Pose (5 breaths)
14. Side Plank (5 breaths)
15. Low Plank (5 breaths)
16. Downward Dog (5 breaths)
17. Camel Pose (5 breaths)
18. Bridge Pose (5 breaths)
19. Wheel Pose (5 breaths)
20. Corpse Pose (5 minutes)
Series Yoga Twist Sequence
1. Supine Twist
2. Seated Twist
3. Camel
4. Fish
5. Pigeon
6. Cow Face
7. Triangle
8. Warrior III
9. Half Moon
10. Downward Dog
The yoga twist sequence is a great way to increase flexibility and range of motion in the spine. The sequence begins with a supine twist, which is a gentle way to start twisting the spine. The sequence moves on to a seated twist, which is a little more challenging. The camel pose is a great way to open up the chest and hips. The fish pose is a great way to stretch the neck and shoulders. The pigeon pose is a great way to stretch the hips. The cow face pose is a great way to stretch the neck and shoulders. The triangle pose is a great way to stretch the sides of the body. The warrior III pose is a great way to strengthen the legs. The half moon pose is a great way to stretch the side body. The downward dog pose is a great way to stretch the back of the body.
Spring Kids Yoga Sequence
Hello everyone! Spring is finally here, and with it comes a great opportunity to get outdoors and enjoy the fresh air. What better way to take advantage of the warmer weather than by getting your kids moving with a fun yoga sequence? This sequence is designed for kids of all ages and abilities, and is a great way to get them active and engaged in their yoga practice.
The sequence begins with a few basic poses to warm up the body. Next, we move on to some fun balance poses. These poses help to improve coordination and balance, which are essential skills for physical activity. After the balance poses, we do a few more warm-up poses and then move on to the main sequence. The sequence finishes with a few calming poses to help the kids wind down and relax.
So, without further ado, here is the Spring Kids Yoga Sequence!
Warm-Up Poses:
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog (Adho Mukha Svanasana)
3. Child’s Pose (Balasana)
4. Cat-Cow Pose (Mulabandhasana)
5. Warrior I Pose (Virabhadrasana I)
6. Triangle Pose (Trikonasana)
7. Half Moon Pose (Ardha Chandrasana)
8. Extended Triangle Pose (Utthita Trikonasana)
9. Chair Pose (Utkatasana)
10. Garland Pose (Malasana)
Balance Poses:
11. Tree Pose (Vrikshasana)
12. Half Camel Pose (Ardha Ustrasana)
13. Half Moon Pose (Ardha Chandrasana)
14. Eagle Pose (Garudasana)
15. Warrior III Pose (Virabhadrasana III)
Warm-Up Poses:
16. Downward-Facing Dog (Adho Mukha Svanasana)
17. Child’s Pose (Balasana)
18. Cat-Cow Pose (Mulabandhasana)
19. Camel Pose (Ustrasana)
20. Wheel Pose (Urdhva Dhanurasana)
21. Bridge Pose (Setu Bandha Sarvangasana)
22. Fish Pose (Matsyasana)
23. Corpse Pose (Savasana)
The main sequence begins with Sun Salutations. Sun Salutations are a great way to warm up the body and get the heart rate up. They are also a good way to practice breath control.
24. Sun Salutation A (Surya Namaskar A)
25. Sun Salutation B (Surya Namaskar B)
26. Sun Salutation C (Surya Namaskar C)
27. Sun Salutation D (Surya Namaskar D)
Next, we move on to the main sequence. The sequence is divided into three parts: the first part is for strength and flexibility, the second part is for balance and coordination, and the third part is for relaxation.
Part 1 – Strength and Flexibility:
28. Downward-Facing Dog (Adho Mukha Svanasana)
29. Plank Pose (Phalakasana)
30. Side Plank Pose (Vasisthasana)
31. Low Lunge Pose (Anjaneyasana)
32. Half Camel Pose (Ardha Ustrasana)
33. Wheel Pose (Urdhva Dhanurasana)
Part 2 – Balance and Coordination:
34. Half Moon Pose (Ardha Chandrasana)
35. Triangle Pose (Trikonasana)
36. Warrior III Pose (Virabhadrasana III)
37. Eagle Pose (Garudasana)
38. Half Camel Pose (Ardha Ustrasana)
39. Warrior I Pose (Virabhadrasana I)
Part 3 – Relaxation:
40. Child’s Pose (Balasana)
41. Corpse Pose (Savasana)
Formula For Gentle Yoga Class Sequence
The sequence for a gentle yoga class is designed to warm the body up gradually and safely, while also promoting relaxation. The class begins with a few minutes of gentle stretching to help release any tension in the body. This is followed by a series of gentle yoga poses that are held for a few breaths each. The class ends with a few minutes of relaxation, during which time students can focus on deep breathing to calm the mind and body.
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.
