St Patrick’S Day Yoga Sequence
The following sequence is designed to open up the hips and shoulders in preparation for St. Patrick’s Day. The sequence can be done in any order, but I recommend doing the hip opener first.
1. Frog pose – Begin in a low lunge, with your right foot forward and your left knee on the ground. Place your hands on the ground in front of you, and slowly lower your chest to the ground. You can also place a block under your forehead for support. Hold for 5-10 breaths, then switch sides.
2. Crescent lunge – From frog pose, step your left foot forward and come into a high lunge. Keep your back knee off the ground and your front thigh parallel to the ground. Reach your arms overhead and hold for 5-10 breaths.
3. Cow Face pose – From crescent lunge, reach your right arm across your body and clasp your left hand behind your back. Keep your back leg straight and your front thigh parallel to the ground. Hold for 5-10 breaths, then switch sides.
4. Triangle pose – From cow face pose, reach your left arm straight out to the side and your right arm straight back. Keep your front foot pointing straight ahead and your back foot at a 45-degree angle. Hold for 5-10 breaths, then switch sides.
5. Pigeon pose – From triangle pose, bring your right knee forward and place it behind your right wrist. Keep your left leg straight and your back leg at a 45-degree angle. Tuck your right toes under and press your hips forward. Hold for 5-10 breaths, then switch sides.
6. Happy baby pose – Lie on your back and hug your knees to your chest. Allow your head and neck to relax. Hold for 5-10 breaths.
7. Corpse pose – Lie on your back and allow your feet to fall open. Let your arms fall to your sides, with your palms facing up. Close your eyes and relax for 5-10 minutes.
Free Printable Yoga Sequencing
Cards
Sequencing is key in yoga. Just as in life, if we don’t have a plan we are more likely to end up in a mess. The same is true for our yoga practice. Sequencing allows us to create a structure for our practice, ensuring that we cover all the bases and get the most out of our time on the mat.
There are a few different ways to sequence a yoga practice. One way is to sequence by pose. This is a great way to focus on a specific area of the body, such as the hips or the heart. Another way to sequence is by type of pose. This might mean sequencing all forward folds, all backbends, or all balances.
A third way to sequence is by energy. This might mean sequencing all dynamic poses together, all calming poses together, or all balancing poses together. Finally, you can sequence by time. This might mean starting with a few minutes of meditation, then moving into a few yoga poses, and finishing with a few minutes of relaxation.
No matter how you sequence your yoga practice, having a plan is key. These free printable yoga sequencing cards will help you create a structure for your practice, ensuring that you cover all the bases and get the most out of your time on the mat.
Lounge Yoga Sequences
for the Busy Yogi
Finding time for a yoga practice can be difficult, especially when your schedule is packed. But don’t let a busy lifestyle keep you from enjoying the benefits of yoga. With a little creativity, you can easily work yoga into your day. Here are a few yoga sequences that you can do in the comfort of your own home, without having to go to a studio or hire a teacher.
The Morning Sequence
This sequence is perfect for starting your day off on the right foot. It warms up the body and gets you energized for the day ahead.
1. Start in mountain pose (Tadasana).
2. Inhale and reach your arms overhead. Exhale and fold forward, keeping your spine long.
3. Inhale and step your left foot back into a low lunge. Exhale and fold forward.
4. Inhale and come up to standing. Exhale and step your right foot back into a low lunge.
5. Inhale and come up to standing.
6. Reach your arms overhead and clasp your hands together.
7. Take a big inhale and exhale as you fold forward.
8. Hold for a few seconds and then release.
9. Take a few deep breaths and then repeat the sequence on the other side.
The Office Sequence
This sequence is perfect for when you need to de-stress and center yourself during a busy work day.
1. Start in mountain pose (Tadasana).
2. Inhale and reach your arms overhead. Exhale and fold forward, keeping your spine long.
3. Inhale and step your left foot back into a low lunge. Exhale and fold forward.
4. Inhale and come up to standing. Exhale and step your right foot back into a low lunge.
5. Inhale and come up to standing.
6. Reach your arms overhead and clasp your hands together.
7. Take a big inhale and exhale as you fold forward.
8. Hold for a few seconds and then release.
9. Take a few deep breaths and then repeat the sequence on the other side.
The Bedtime Sequence
This sequence is perfect for winding down before bed. It relaxes the body and mind, and can help you get a good night’s sleep.
1. Start in mountain pose (Tadasana).
2. Inhale and reach your arms overhead. Exhale and fold forward, keeping your spine long.
3. Inhale and step your left foot back into a low lunge. Exhale and fold forward.
4. Inhale and come up to standing. Exhale and step your right foot back into a low lunge.
5. Inhale and come up to standing.
6. Reach your arms overhead and clasp your hands together.
7. Take a big inhale and exhale as you fold forward.
8. Hold for a few seconds and then release.
9. Take a few deep breaths and then repeat the sequence on the other side.
The Weekend Sequence
This sequence is perfect for relaxing and rejuvenating on the weekends. It stretches and loosens the body, and can help you feel more awake and refreshed.
1. Start in mountain pose (Tadasana).
2. Inhale and reach your arms overhead. Exhale and fold forward, keeping your spine long.
3. Inhale and step your left foot back into a low lunge. Exhale and fold forward.
4. Inhale and come up to standing. Exhale and step your right foot back into a low lunge.
5. Inhale and come up to standing.
6. Reach your arms overhead and clasp your hands together.
7. Take a big inhale and exhale as you fold forward.
8. Hold for a few seconds and then release.
9. Take a few deep breaths and then repeat the sequence on the other side.
Most Common Yoga Sequences
There are many yoga sequences that can be practiced, but the following are some of the most common.
1. Sun Salutations (Surya Namaskar)
This sequence of 12 poses is a great way to start your practice and warm up your body. It invigorates and energizes you, and is a great way to start your day.
2. The Primary Series (Ashtanga Yoga)
This series of 84 poses is a more challenging sequence that is designed to purify the body and mind. It is recommended that you have a basic knowledge of yoga before attempting this sequence.
3. The Second Series (Ashtanga Yoga)
This series of 42 poses is an intermediate sequence that builds on the Primary Series. It is recommended that you have a good understanding of the Primary Series before attempting this sequence.
4. The Third Series (Ashtanga Yoga)
This series of 26 poses is an advanced sequence that is meant to further purify the body and mind. It is recommended that you have a strong yoga practice before attempting this sequence.
5. The Fourth Series (Ashtanga Yoga)
This series of 11 poses is the most advanced sequence in Ashtanga Yoga. It is only recommended for those who have a very strong yoga practice.
Thanksgiving Gratitude Yoga Sequence
When we take a moment to be grateful, we open our hearts and connect with our higher power. Gratitude is a spiritual practice that can connect us to our inner wisdom and help us to live more fully in the present. Thanksgiving is a time to reflect on all we are grateful for, and to express our gratitude to those around us. A yoga sequence can be a powerful way to express our gratitude.
The following yoga sequence is designed to help you connect with your inner wisdom and experience the joy of Thanksgiving. The poses are simple, and can be done in any order. Take a few deep breaths and connect with your intention for the sequence.
1. Mountain pose (Tadasana)
Mountain pose is a simple and grounding pose that can help you connect with your inner wisdom and strength. Stand tall with your feet hip-width apart, and feel your connection to the earth. Spread your toes and press down through your feet to ground yourself. Engage your abdominal muscles to help you stay upright. Relax your shoulders and allow your neck to lengthen. Take a few deep breaths and feel the power of the mountain.
2. Child’s pose (Balasana)
Child’s pose is a calming and restorative pose that can help you to relax and connect with your inner wisdom. Kneel on the floor with your big toes touching, and sit back on your heels. Place your hands on the floor in front of you, and allow your head to rest on the floor. Relax your body and take a few deep breaths. Feel the peace and tranquility of child’s pose.
3. Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that can help you to connect with your inner strength and wisdom. Come down onto all fours, and spread your fingers wide. Press down through your hands and feet, and lift your hips up and back. Keep your abdominal muscles engaged, and relax your head and neck. Hold the pose for a few breaths, and feel the power of the dog.
4. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a gentle spinal twist that can help you to open your heart and connect with your inner wisdom. Come down onto all fours, and inhale as you lift your head and tailbone up. Exhale as you arch your back and tuck your chin. Reverse the movement, and inhale as you tuck your chin and arch your back. Exhale as you lift your head and tailbone up. Move through the pose a few times, and feel the wisdom of the cat and cow.
5. Seated forward bend (Paschimottanasana)
Seated forward bend is a deep forward fold that can help you to connect with your inner wisdom and peace. Sit on the floor with your legs straight out in front of you. Fold forward, and place your hands on the floor. Allow your head to hang down, and relax your body. Hold the pose for a few breaths, and feel the peace of the seated forward bend.
6. Upward-facing dog (Urdhva Mukha Svanasana)
Upward-facing dog is a powerful pose that can help you to connect with your inner strength and wisdom. Come up onto all fours, and spread your fingers wide. Press down through your hands and feet, and lift your hips up and back. Keep your abdominal muscles engaged, and relax your head and neck. Hold the pose for a few breaths, and feel the power of the dog.
7. Warrior I (Virabhadrasana I)
Warrior I is a powerful pose that can help you to connect with your inner strength and wisdom. Stand tall with your feet hip-width apart, and turn your right foot out 90 degrees. Reach your arms out to the sides, and bend your right knee to come into the pose. Keep your left leg straight, and focus on your alignment. Hold the pose for a few breaths, and feel the power of the warrior.
8. Warrior II (Virabhadrasana II)
Warrior II is a powerful pose that can help you to connect with your inner strength and wisdom. Stand tall with your feet hip-width apart, and turn your left foot out 90 degrees. Reach your arms out to the sides, and bend your left knee to come into the pose. Keep your right leg straight, and focus on your alignment. Hold the pose for a few breaths, and feel the power of the warrior.
9. Triangle pose (Trikonasana)
Triangle pose is a deep pose that can help you to connect with your inner wisdom and strength. Stand tall with your feet hip-width apart, and extend your arms out to the sides. Turn your right foot out 90 degrees, and hinge forward at the hip to come into the pose. Reach your right hand to the floor, and extend your left arm up to the sky. Hold the pose for a few breaths, and feel the power of the triangle.
10. Corpse pose (Savasana)
Corpse pose is a simple and relaxing pose that can help you to connect with your inner wisdom and peace. Lie down on your back, and allow your legs and arms to relax. Close your eyes, and focus on your breath. Stay in the pose for a few minutes, and feel the peace of the corpse.
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.
