Slow Stretch Yoga Sequence
The following yoga sequence is designed to help you stretch and open your body. It is a great sequence to do before or after a workout, or anytime you need to stretch your muscles.
1. Downward Dog
Start in downward dog, with your hands and feet on the ground, and your body in an inverted V shape. Spread your fingers wide and press your palms firmly into the ground. Tuck your toes under and lift your hips up and back, so that your body forms an inverted V. Hold for five breaths.
2. Cat-Cow
Come down onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat for eight breaths.
3. Runner’s Lunge
Start in a runner’s lunge, with your left foot in front of you and your right knee on the ground. Keep your back flat and your core engaged. Hold for five breaths, and then switch legs.
4. Low Lunge
From runner’s lunge, step your right foot forward so that your right knee is in line with your right ankle. Keep your back flat and your core engaged. Hold for five breaths, and then switch legs.
5. Extended Triangle
From low lunge, reach your right hand up to the sky and your left hand down to the ground. Turn your left foot in slightly and extend your right leg out to the side. Hold for five breaths, and then switch sides.
6. Triangle
From extended triangle, reach your right hand up to the sky and your left hand down to the ground. Turn your left foot in slightly and extend your right leg out to the side. Reach your left hand towards your ankle. Hold for five breaths, and then switch sides.
7. Half Camel
From triangle, sit back on your heels and reach your hands towards your heels. Keep your back straight and your core engaged. Hold for five breaths.
8. Camel
From half camel, reach your hands towards your heels. Keep your back straight and your core engaged. Hold for five breaths.
9. Child’s Pose
From camel, sit back on your heels and extend your arms in front of you. Fold forward and rest your forehead on the ground. Hold for five breaths.
10. Seated Forward Bend
From child’s pose, sit up and extend your legs in front of you. Fold forward and reach for your toes. Hold for five breaths.
Sunbird Sequence Yoga
is sequence of yoga poses that is designed to open the heart and improve overall circulation. The Sunbird Sequence is a great flow to add to your practice if you are looking to open your heart and improve your circulation. The sequence is named for the sunbird, a small bird found in Africa and Asia that is known for its brightly colored plumage and its cheerful song. The Sunbird Sequence is a fun and upbeat flow that will leave you feeling invigorated and openhearted.
The Sunbird Sequence begins with a few gentle poses to warm up the body. You then move into a sequence of poses that open the heart and improve circulation. The sequence finishes with a few final poses to cool down the body and calm the mind. The Sunbird Sequence is a great way to start your day or to add a little extra zing to your practice. Give it a try and see for yourself how open and energized you feel after completing the sequence!
Postnatal Yoga Sequences
The practice of yoga has many benefits for women before, during and after childbirth. The sequences below are designed to support women through all three phases of postnatal life.
Before Childbirth
The prenatal yoga sequence below is designed to help prepare the body for labour and delivery. The poses help to open the hips and pelvis, and strengthen the muscles needed for childbirth.
1. Seated Forward Bend
2. Cat-Cow
3. Child’s Pose
4. Downward-Facing Dog
5. Triangle Pose
6. Warrior I
7. Half Camel
8. Bridge Pose
9. Supine Hand-To-Big-Toe Pose
10. Seated Twist
During Childbirth
The labour yoga sequence below is designed to help women stay calm and focused during labour. The poses help to open the hips and pelvis, and release tension in the lower back and neck.
1. Child’s Pose
2. Cat-Cow
3. Downward-Facing Dog
4. Seated Forward Bend
5. Camel Pose
6. Triangle Pose
7. Warrior I
8. Half Camel
9. Bridge Pose
10. Supine Hand-To-Big-Toe Pose
11. Resting pose
After Childbirth
The postnatal yoga sequence below is designed to help the body heal and restore after childbirth. The poses help to stretch and tone the muscles, and restore energy and vitality.
1. Child’s Pose
2. Cat-Cow
3. Downward-Facing Dog
4. Half Camel
5. Camel Pose
6. Warrior I
7. Triangle Pose
8. Chair Pose
9. Seated Forward Bend
10. Supine Hand-To-Big-Toe Pose
11. Resting pose
Simple 60 Minute Yoga Sequence
for Beginners
If you’re looking to add some yoga into your life, but don’t know where to start, this sequence is for you! This 60 minute yoga sequence is designed for beginners, and can be done in any order.
1. Sun Salutations
Sun Salutations are a great way to start your yoga practice, and they warm up your body for the rest of the sequence.
2. Downward Dog
Downward Dog is a great pose to stretch your hamstrings and calves, and it also helps to open up your chest and shoulders.
3. Cat/Cow
Cat/Cow is a great pose to warm up your spine and help you get centered.
4. Warrior I
Warrior I is a great pose to build strength and stability in your legs.
5. Triangle Pose
Triangle Pose is a great pose to stretch your hips and hamstrings.
6. Half Camel
Half Camel is a great pose to stretch your chest and shoulders.
7. Child’s Pose
Child’s Pose is a great way to relax your body and mind.
8. Seated Forward Bend
Seated Forward Bend is a great way to stretch your hamstrings and spine.
9. Bridge Pose
Bridge Pose is a great way to stretch your chest, hips, and hamstrings.
10. Corpse Pose
Corpse Pose is a great way to end your yoga practice, and it allows your body to relax and restore.
No Hands Yoga Sequence
This yoga sequence can be done without hands, using only the body and gravity to assist in the poses.
1. Mountain pose (Tadasana) – Stand with feet hip-width apart, parallel, and grounding down through all four corners of each foot. Bring your palms together in front of your heart in prayer position. Take a few deep breaths here, feeling your body grow tall and strong.
2. Downward-facing dog pose (Adho Mukha Svanasana) – From mountain pose, step your right foot back to come into a low lunge position. Keep your left knee down as you reach your right hand up to the ceiling, and your left hand back to the floor. You should feel a nice stretch through the right hamstring and down the back of the leg. Hold for a few breaths, then switch sides.
3. Upward-facing dog pose (Urdhva Mukha Svanasana) – From downward-facing dog, curl your toes under and press your hips up and back to come into an upward-facing dog pose. Spread your fingers wide and reach your tailbone up to the sky. Hold for a few breaths, feeling the stretch through your chest and shoulders.
4. Child’s pose (Balasana) – Come back to downward-facing dog, then step your left foot forward to come into a low lunge. Bring your right knee down and sit your hips back towards your heels, then reach your arms forward to come into child’s pose. Hold for a few breaths, then switch sides.
5. Camel pose (Ustrasana) – From child’s pose, reach your hands back to your heels and press your hips up and back to come into a kneeling camel pose. Keep your chest open and your gaze forward. Hold for a few breaths, then release back to child’s pose.
6. Bridge pose (Setu Bandha Sarvangasana) – From child’s pose, press your palms into the floor and lift your hips up to come into a bridge pose. Keep your shoulders and neck relaxed, and your gaze forward. Hold for a few breaths, then release back to child’s pose.
7. Corpse pose (Savasana) – Finish your sequence by coming into corpse pose. Lie down on your back, with your feet hip-width apart and your palms facing up. Close your eyes and breathe deeply, letting go of all the stress and tension in your body. Stay here for 5-10 minutes.
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.
