Slow Flow Yoga Sequence Ideas
Slow flow yoga sequences are a great way to start your yoga practice or to end your practice. They are also a great way to use when you have a little more time in your yoga practice.
The following are some slow flow yoga sequence ideas:
1. Sun Salutations (Surya Namaskar)
2. Half Sun Salutations (Ardha Surya Namaskar)
3. Standing Poses
4. Forward Bends
5. Back Bends
6. Twists
7. Inversions
8. Resting Poses
Iyengar Yoga Pregnancy Sequence
Congratulations! If you are reading this, you are likely pregnant, or thinking about becoming pregnant. Congratulations on your growing family!
Now that you are pregnant, you may be wondering how to modify your yoga practice. The good news is that you can continue to practice yoga throughout your pregnancy, with a few simple modifications.
The Iyengar Yoga Pregnancy Sequence is a gentle and safe sequence of yoga poses that can be practiced throughout your pregnancy. This sequence can help to improve your flexibility, strength, and balance, and can also help to relieve common pregnancy symptoms such as nausea, fatigue, and back pain.
The Iyengar Yoga Pregnancy Sequence is based on the principles of Iyengar Yoga, which emphasize proper alignment and safe modifications. The sequence includes a variety of poses that can be adapted to your own needs and abilities.
If you are new to yoga, or if you have any health concerns, please consult with your doctor before beginning a yoga practice.
The Iyengar Yoga Pregnancy Sequence:
1. Sun Salutation A (Surya Namaskar A)
2. Child’s Pose (Balasana)
3. Cat-Cow Pose (Matsyasana-Bitilasana)
4. Downward-Facing Dog Pose (Adho Mukha Svanasana)
5. Triangle Pose (Trikonasana)
6. Half Moon Pose (Ardha Chandrasana)
7. Standing Forward Bend (Uttanasana)
8. Warrior I Pose (Virabhadrasana I)
9. Mountain Pose (Tadasana)
10. Chair Pose (Utkatasana)
11. Seated Forward Bend (Pashimottanasana)
12. Child’s Pose (Balasana)
13. Corpse Pose (Savasana)
1. Sun Salutation A (Surya Namaskar A)
The Sun Salutation A is a traditional sequence of yoga poses that is typically used to warm up the body. This sequence can be modified to accommodate your growing belly.
To begin, stand in Mountain Pose with your feet hip-width apart. Inhale as you reach your arms overhead, and exhale as you fold forward into a Standing Forward Bend. If you feel any discomfort in your back, you can omit this pose.
Inhale as you step or jump your feet back to Cat-Cow Pose. Arch your back and look up as you curl your spine inward, then tuck your chin and exhale as you flatten your back and round your spine.
Inhale as you step or jump your feet forward to Downward-Facing Dog Pose. Spread your fingers and press your palms into the floor as you extend your hips and legs behind you. If you feel any discomfort in your wrists, you can modify this pose by placing your hands on your knees.
Exhale as you step or jump your feet forward to Triangle Pose. Reach your arms out to the sides as you extend your hips and torso forward. If you feel any discomfort in your back, you can modify this pose by placing your hand on your back.
Inhale as you reach your arms overhead and exhale as you fold forward into a Standing Forward Bend.
Repeat this sequence 3-5 times.
2. Child’s Pose (Balasana)
Child’s Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to relieve tension in the hips and lower back.
To begin, kneel on the floor and spread your knees hip-width apart. Sit back on your heels and extend your arms forward to rest your forehead on the floor.
If you feel any discomfort in your back, you can place a pillow or blanket between your hips and thighs. Stay in this pose for 5-10 breaths.
3. Cat-Cow Pose (Matsyasana-Bitilasana)
Cat-Cow Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to relieve tension in the hips and lower back.
To begin, kneel on the floor and spread your knees hip-width apart. Sit back on your heels and extend your arms forward to rest your forehead on the floor.
Inhale as you lift your head and your tailbone and exhale as you round your spine and tuck your chin. Repeat this sequence 5-10 times.
4. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Downward-Facing Dog Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to strengthen your arms, legs, and back, and can also help to relieve tension in the neck and shoulders.
To begin, kneel on the floor and spread your knees hip-width apart. Sit back on your heels and extend your arms forward to rest your forehead on the floor.
Inhale as you lift your head and your tailbone and exhale as you round your spine and tuck your chin.
Press your palms into the floor and extend your hips and legs behind you. If you feel any discomfort in your wrists, you can modify this pose by placing your hands on your knees. Stay in this pose for 5-10 breaths.
5. Triangle Pose (Trikonasana)
Triangle Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to improve your flexibility and strength, and can also help to relieve tension in the neck and shoulders.
To begin, stand in Mountain Pose with your feet hip-width apart. Reach your arms out to the sides as you extend your hips and torso forward. If you feel any discomfort in your back, you can modify this pose by placing your hand on your back.
Bend your right knee and reach your right hand down to your ankle or to the floor outside your right foot. Extend your left arm up to the sky.
Stay in this pose for 5-10 breaths, then switch sides.
6. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to improve your balance and flexibility, and can also help to relieve tension in the neck and shoulders.
To begin, stand in Mountain Pose with your feet hip-width apart. Reach your arms out to the sides as you extend your hips and torso forward. If you feel any discomfort in your back, you can modify this pose by placing your hand on your back.
Bend your right knee and reach your right hand down to your ankle or to the floor outside your right foot. Extend your left arm up to the sky.
Stay in this pose for 5-10 breaths, then switch sides.
7. Standing Forward Bend (Uttanasana)
Standing Forward Bend is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to improve your flexibility and strength, and can also help to relieve tension in the neck and shoulders.
To begin, stand in Mountain Pose with your feet hip-width apart. Reach your arms overhead and fold forward into a Standing Forward Bend. If you feel any discomfort in your back, you can omit this pose.
Stay in this pose for 5-10 breaths.
8. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to improve your balance and strength, and can also help to relieve tension in the neck and shoulders.
To begin, stand in Mountain Pose with your feet hip-width apart. Reach your arms overhead and fold forward into a Standing Forward Bend. If you feel any discomfort in your back, you can omit this pose.
Step or jump your feet 3-4 feet apart and turn your right foot out to the side. Extend your left arm out to the side and bend your right knee to come into Warrior I Pose.
Stay in this pose for 5-10 breaths, then switch sides.
9. Mountain Pose (Tadasana)
Mountain Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to improve your balance and strength, and can also help to relieve tension in the neck and shoulders.
To begin, stand in Mountain Pose with your feet hip-width apart. Reach your arms overhead and fold forward into a Standing Forward Bend. If you feel any discomfort in your back, you can omit this pose.
Stay in this pose for 5-10 breaths.
10. Chair Pose (Utkatasana)
Chair Pose is a basic yoga pose that can be practiced throughout your pregnancy. This pose can help to improve your balance and strength, and can also help to relieve tension in the neck and shoulders
Core Yoga Sequence
There are many yoga sequences that one can practice, and the best one for you depends on your goals and needs. However, there is one basic sequence that can serve as a foundation for all other sequences. This sequence is called the “core yoga sequence.”
The core yoga sequence is designed to work the muscles of the core, including the abdominals, obliques, and lower back. It also stretches the hamstrings and hips, and opens the chest and shoulders.
The sequence is as follows:
1. Sun Salutation A
2. Downward-Facing Dog
3. Half Camel
4. Plank
5. Upward-Facing Dog
6. Downward-Facing Dog
7. Child’s Pose
8. Cat-Cow Pose
9. Sun Salutation B
10. Corpse Pose
The sun salutation is a series of poses that are done in a sequence, and it is a great way to warm up the body for the core yoga sequence. The downward-facing dog is a key pose in the sun salutation, and it is a great pose for strengthening the core muscles. The camel pose is also a key pose in the sun salutation, and it is a great pose for stretching the hip muscles.
The plank is a great pose for strengthening the core muscles, and the upward-facing dog is a great pose for stretching the chest and shoulders. The downward-facing dog is also a great pose for stretching the hamstrings and hips. The child’s pose is a great pose for relaxation, and the cat-cow pose is a great pose for stretching the back and spine.
The sun salutation is a great way to end the sequence, and the corpse pose is a great way to relax the body and mind.
Yoga Sequence With Blocks
Blocks are a great props for yoga. They can help you get into poses more easily and can provide extra stability and support. Here is a sequence of poses that you can do with blocks:
1. Child’s Pose – Start in a kneeling position with your big toes together and your knees hip-width apart. Place a block in front of you between your knees. Slowly sit back onto your heels and place your forehead on the block. Hold for 10-15 breaths.
2. Downward-Facing Dog – Place two blocks next to each other on the floor. Come onto your hands and knees and place your palms flat on the blocks. Tuck your toes under and press your hips up and back, extending your spine. Hold for 5-10 breaths.
3. Camel Pose – Place a block on the floor behind you. Kneel with your thighs parallel to the floor and press your hips forward. Reach back and grasp the block with both hands. Keep your spine long and press your hips forward as you arch your back. Hold for 5-10 breaths.
4. Bridge Pose – Place a block on the floor in front of you. Lie on your back with your feet flat on the floor and your knees bent. Place your hands on the block and press your hips up. Hold for 5-10 breaths.
5. Superman – Lie on your stomach with your chin on the floor. Place a block on your lower back. Extend your arms and legs out straight. Hold for 5-10 breaths.
6. Triangle Pose – Place a block on the floor to your left. Stand with your feet wide apart and turn your left foot out 90 degrees. Place your right hand on your hip and reach your left arm straight out to the side. Bend your left elbow and reach your hand toward the block. Hold for 5-10 breaths.
7. Seated Forward Bend – Sit on the floor with your legs straight out in front of you. Place a block on your lap. Bend forward from the hips, and place your hands on the block. Hold for 5-10 breaths.
8. Half Camel Pose – Place a block on the floor in front of you. Kneel with your thighs parallel to the floor and press your hips forward. Reach back and grasp the block with both hands. Keep your spine long and press your hips forward as you arch your back. Hold for 5-10 breaths.
9. Warrior III – Place a block on the floor in front of you. Stand with your feet wide apart and turn your left foot out 90 degrees. Place your right hand on your hip and reach your left arm straight out to the side. Bend your left elbow and reach your hand toward the block. Lunge forward with your left leg and extend your right leg straight out behind you. Keep your spine long and your gaze focused on the block. Hold for 5-10 breaths.
10. Half Moon Pose – Place a block on the floor to your right. Stand with your feet together and place your right hand on your hip. Bend your left knee and reach your left hand toward the block. Shift your weight onto your left leg and extend your right leg straight out to the side. Hold for 5-10 breaths.
Standing Sequence Yoga
is a sequence of yoga poses that are usually done in a standing position. It is a great way to start your practice because it warms up the entire body and gets you ready for more challenging poses.
The sequence begins with Mountain Pose. This is a basic stance that helps you find your balance and center. From Mountain Pose, you’ll step or jump to the left into Lunge Pose. Lunge Pose is a great way to stretch your hips and quads. Next, you’ll step or jump back to the center and step or jump to the right into Lunge Pose. Lunge Pose is a great way to stretch your hips and quads.
Then you’ll come back to the center and do a Standing Forward Bend. This pose stretches the hamstrings and calves. Next, you’ll do a Triangle Pose. Triangle Pose is a great way to stretch the sides of your body.
Then you’ll come back to the center and do a Half Camel Pose. This pose stretches the back and neck. Finally, you’ll do a Standing Salutation. This is a great way to end your sequence and warm up your 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.
