Slow Flow Yoga Sequence With Strap
If you’re looking for a gentle yoga sequence that will help you build strength and flexibility, look no further! This slow flow yoga sequence with strap is perfect for beginners and experienced yogis alike. The sequence includes a variety of poses that will stretch and strengthen your body, and the strap will help you deepen your stretches.
1. Start in Downward Dog. Place the strap around your feet, and hold on to the ends of the strap with your hands. Spread your fingers wide and press down into your hands and feet to lengthen your spine.
2. From Downward Dog, step your right foot forward into a low lunge. Keep your left knee bent and your spine long as you reach your right hand toward the ceiling.
3. Hold for a few breaths, then step your left foot forward into a low lunge. Reach your left hand toward the ceiling.
4. Hold for a few breaths, then return to Downward Dog.
5. From Downward Dog, lift your right leg into the air and hold on to the strap with your right hand.
6. Keeping your right leg lifted, rotate your right leg out to the side.
7. Hold for a few breaths, then rotate your right leg back to center.
8. Lower your right leg to the ground and switch legs.
9. Lift your left leg into the air and hold on to the strap with your left hand.
10. Rotate your left leg out to the side.
11. Hold for a few breaths, then rotate your left leg back to center.
12. Lower your left leg to the ground and return to Downward Dog.
13. From Downward Dog, walk your feet forward until you’re in a seated position.
14. Stretch your legs out in front of you and clasp your hands together.
15. Hold for a few breaths, then release your hands and relax your body.
Rocket Yoga Full Sequence
Rocket Yoga is a modernized and more powerful form of Ashtanga Yoga. It was developed by Larry Schultz in the 1980s and is based on the Ashtanga Primary Series. Rocket Yoga is physically demanding and should only be practiced by experienced yoga practitioners.
The Rocket Yoga sequence is designed to build strength, flexibility and stamina. The sequence begins with a series of Sun Salutations to warm up the body. The main portion of the sequence is a series of standing poses, followed by a series of backbends and finishing with a series of seated poses.
The standing poses in the Rocket Yoga sequence are Warrior I, Warrior II, Triangle, Half Moon and Extended Hand-To-Big-Toe Pose. The backbends are Camel, Bow and Cobbler’s Pose. The seated poses are Staff Pose, Seated Angle Pose, Happy Baby Pose and Corpse Pose.
The Rocket Yoga sequence is a challenging and rewarding sequence that can improve your strength, flexibility and stamina. It is a great sequence for experienced yoga practitioners who are looking for a more powerful yoga practice.
Leap Year Yoga Sequence
Leap year is a special year. It comes once in four years and has an extra day, February 29th. This day is special because it is the only day in the year when women can propose marriage to men.
Why is this the only day?
Traditionally, women have not been able to propose marriage because they were not considered to be equal to men. They were seen as property of their fathers or husbands. It was not until the late 1800s that women began to be considered equal to men. In 1887, the first woman, Esther P. Ball, successfully proposed marriage to a man.
Since 1887, women have been able to propose marriage on February 29th, the only day in the year when it is legal. This day is also known as Leap Day.
How do you celebrate Leap Day?
There are a few ways that you can celebrate Leap Day. One way is to propose marriage to your loved one. Another way is to do something special that you have always wanted to do. You can also celebrate by wearing green or eating Lucky Charms cereal.
Why do we have Leap Day?
Leap day is a special day that is added to the calendar every four years. It is used to keep our calendar in alignment with the Earth’s orbit around the sun. Without Leap Day, our calendar would be off by about four days every hundred years.
What is the history of Leap Day?
Leap Day has been around for a long time. It was first added to the calendar by Julius Caesar in 46 BC. In 1582, Pope Gregory XIII revised the calendar and added Leap Day to keep it in alignment with the Earth’s orbit.
What is the meaning of Leap Day?
Leap Day is a day that is added to the calendar every four years. It is used to keep our calendar in alignment with the Earth’s orbit around the sun.
Gentle Yoga Sequence Yoga Journal
calls this gentle yoga sequence “a great way to start your day or to wind down in the evening.” The poses are easy to follow and don’t require any special equipment.
This sequence is designed to warm up the body and increase flexibility. It’s also a great way to practice deep breathing, which can help to calm the mind and relieve stress.
If you have any health concerns, please consult your doctor before starting a yoga practice.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, which is a basic standing pose. Stand with your feet together, toes pointing forward, and your arms at your sides.
Engage your pelvic floor muscles and tuck your tailbone down.
Press your heels into the ground and lift your toes off the floor.
Focus on keeping your spine long and your shoulders relaxed.
Hold for one minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
From Mountain Pose, inhale and step your right foot back into Downward-Facing Dog.
Spread your fingers wide and press your palms into the ground.
Tuck your toes and lift your hips up and back.
Keep your spine long and your head and neck relaxed.
Hold for five breaths.
3. Child’s Pose (Balasana)
From Downward-Facing Dog, exhale and lower your hips to the ground.
Step your left foot forward and come into Child’s Pose.
Place your forehead on the ground, and extend your arms out in front of you.
Hold for five breaths.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
From Child’s Pose, inhale and come to all fours.
Round your back like a cat and tuck your chin in like a cow.
Hold for one breath.
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
From Cat-Cow Pose, exhale and press your hips up and back into Downward-Facing Dog.
Lift your chest and press your heels into the ground.
Hold for five breaths.
6. Tabletop Pose ( tabletop
From Downward-Facing Dog, inhale and come to Tabletop Pose.
Place your hands flat on the ground, shoulder-width apart.
Extend your legs out behind you and press your hips and heels into the ground.
Hold for one minute.
7. Seated Forward Bend (Paschimottanasana)
From Tabletop Pose, exhale and fold forward, coming into Seated Forward Bend.
Extend your arms out in front of you, or wrap them around your shins.
Hold for five breaths.
8. Camel Pose (Ustrasana)
From Seated Forward Bend, inhale and come to a kneeling position.
Place your hands on your hips and press your hips forward.
Extend your spine and lift your chest up.
Lean back and press your hips and palms into the ground.
Hold for five breaths.
9. Downward-Facing Dog (Adho Mukha Svanasana)
From Camel Pose, exhale and come back into Downward-Facing Dog.
Hold for five breaths.
10. Mountain Pose (Tadasana)
From Downward-Facing Dog, inhale and come back into Mountain Pose.
Hold for one minute.
11. Child’s Pose (Balasana)
From Mountain Pose, exhale and come into Child’s Pose.
Hold for five breaths.
12. Cat-Cow Pose (Marjaryasana-Bitilasana)
From Child’s Pose, inhale and come to all fours.
Round your back like a cat and tuck your chin in like a cow.
Hold for one breath.
13. Upward-Facing Dog (Urdhva Mukha Svanasana)
From Cat-Cow Pose, exhale and press your hips up and back into Downward-Facing Dog.
Lift your chest and press your heels into the ground.
Hold for five breaths.
14. Tabletop Pose ( tabletop
From Downward-Facing Dog, inhale and come to Tabletop Pose.
Place your hands flat on the ground, shoulder-width apart.
Extend your legs out behind you and press your hips and heels into the ground.
Hold for one minute.
15. Seated Forward Bend (Paschimottanasana)
From Tabletop Pose, exhale and fold forward, coming into Seated Forward Bend.
Extend your arms out in front of you, or wrap them around your shins.
Hold for five breaths.
16. Camel Pose (Ustrasana)
From Seated Forward Bend, inhale and come to a kneeling position.
Place your hands on your hips and press your hips forward.
Extend your spine and lift your chest up.
Lean back and press your hips and palms into the ground.
Hold for five breaths.
17. Downward-Facing Dog (Adho Mukha Svanasana)
From Camel Pose, exhale and come back into Downward-Facing Dog.
Hold for five breaths.
18. Mountain Pose (Tadasana)
From Downward-Facing Dog, inhale and come back into Mountain Pose.
Hold for one minute.
19. Child’s Pose (Balasana)
From Mountain Pose, exhale and come into Child’s Pose.
Hold for five breaths.
20. Cat-Cow Pose (Marjaryasana-Bitilasana)
From Child’s Pose, inhale and come to all fours.
Round your back like a cat and tuck your chin in like a cow.
Hold for one breath.
21. Upward-Facing Dog (Urdhva Mukha Svanasana)
From Cat-Cow Pose, exhale and press your hips up and back into Downward-Facing Dog.
Lift your chest and press your heels into the ground.
Hold for five breaths.
22. Tabletop Pose ( tabletop
From Downward-Facing Dog, inhale and come to Tabletop Pose.
Place your hands flat on the ground, shoulder-width apart.
Extend your legs out behind you and press your hips and heels into the ground.
Hold for one minute.
23. Seated Forward Bend (Paschimottanasana)
From Tabletop Pose, exhale and fold forward, coming into Seated Forward Bend.
Extend your arms out in front of you, or wrap them around your shins.
Hold for five breaths.
24. Camel Pose (Ustrasana)
From Seated Forward Bend, inhale and come to a kneeling position.
Place your hands on your hips and press your hips forward.
Extend your spine and lift your chest up.
Lean back and press your hips and palms into the ground.
Hold for five breaths.
25. Downward-Facing Dog (Adho Mukha Svanasana)
From Camel Pose, exhale and come back into Downward-Facing Dog.
Hold for five breaths.
26. Mountain Pose (Tadasana)
From Downward-Facing Dog, inhale and come back into Mountain Pose.
Hold for one minute.
27. Child’s Pose (Balasana)
From Mountain Pose, exhale and come into Child’s Pose.
Hold for five breaths.
28. Cat-Cow Pose (Marjaryasana-Bitilasana)
From Child’s Pose, inhale and come to all fours.
Round your back like a cat and tuck your chin in like a cow.
Hold for one breath.
29. Upward-Facing Dog (Urdhva Mukha Svanasana)
From Cat-Cow Pose, exhale and press your hips up and back into Downward-Facing Dog.
Lift your chest and press your heels into the ground.
Hold for five breaths.
30. Tabletop Pose ( tabletop
From Downward-Facing Dog, inhale and come to Tabletop Pose.
Place your hands flat on the ground, shoulder-width apart.
Extend your legs out behind you and press your hips and heels into
Intermediate Yoga Pose Sequence
1. Downward Dog
Start in a tabletop position with your wrists directly below your shoulders and your knees hip-width apart. Curl your toes under and press your hips up and back, extending your spine and flattening your back. Keep your head between your arms and hold for five breaths.
2. Plank
From Downward Dog, step your feet forward so that your shoulders are directly over your wrists and your body is in one long line. Tuck your tailbone and engage your abs to keep your hips in line with your shoulders. Hold for five breaths.
3. Half Camel
From Plank, drop your hips to the floor and press your palms into the mat. Keeping your back flat, arch your torso up and back, reaching for your heels. Hold for five breaths.
4. Child’s Pose
From Half Camel, rest your forehead on the floor and extend your arms out in front of you. Let your hips sink back toward your heels and hold for five breaths.
5. Downward Dog
From Child’s Pose, curl your toes under and press your hips up and back, extending your spine and flattening your back. Keep your head between your arms and hold for five breaths.
6. Plank
From Downward Dog, step your feet forward so that your shoulders are directly over your wrists and your body is in one long line. Tuck your tailbone and engage your abs to keep your hips in line with your shoulders. Hold for five breaths.
7. Upward Dog
From Plank, press your hips up and back, straightening your arms and arching your back. Keep your head between your arms and hold for five breaths.
8. Downward Dog
From Upward Dog, curl your toes under and press your hips up and back, extending your spine and flattening your back. Keep your head between your arms and hold for five breaths.
