Standing Yoga Warm Up Sequence
A standing yoga warm up sequence is a great way to prepare your body for a yoga practice. It can help to increase your flexibility and range of motion in your hips, spine, and shoulders. It can also help to increase your body temperature, which can make your yoga practice more comfortable.
The following sequence includes a variety of poses that will warm up your body and help to prepare you for your yoga practice.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice mountain pose, stand tall with your feet together. Engage your abdominal muscles and tuck your tailbone under. Lift your chest and shoulders up and relax your neck. Hold for one minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a basic yoga pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice downward-facing dog, start in mountain pose. Then, bend your knees and lift your hips up and back until your body forms an inverted V shape. Keep your hands shoulder-width apart and press your heels into the ground. Hold for one minute.
3. Standing Forward Bend (Uttanasana)
Standing forward bend is a basic yoga pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice standing forward bend, start in mountain pose. Then, bend forward at the waist and reach for your toes. Keep your spine straight and your head and neck relaxed. Hold for 30 seconds.
4. Half Camel Pose (Ardha Ustrasana)
Half Camel Pose is a basic yoga pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice Half Camel Pose, start in mountain pose. Then, reach for your right heel with your right hand and press your right hand against your right hip. Reach for your left heel with your left hand and press your left hand against your left hip. Keep your spine straight and your head and neck relaxed. Hold for 30 seconds. Repeat on the other side.
5. Triangle Pose (Trikonasana)
Triangle pose is a basic yoga pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice triangle pose, start in mountain pose. Then, step your left foot back about three feet and point your left toes out to the side. Rotate your torso to the left and reach for your left hand to touch your left ankle. Reach for your right hand to touch your right ankle. Keep your spine straight and your head and neck relaxed. Hold for 30 seconds. Repeat on the other side.
6. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a basic yoga pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice Half Moon Pose, start in mountain pose. Then, lift your left leg off the ground and reach for your left hand to touch your left ankle. Reach for your right hand to touch your right ankle. Keep your spine straight and your head and neck relaxed. Hold for 30 seconds. Repeat on the other side.
7. Camel Pose (Ustrasana)
Camel Pose is a basic yoga pose that can help to warm up your body. It is a good pose to practice before moving on to other poses.
To practice Camel Pose, start in mountain pose. Then, reach for your right heel with your right hand and press your right hand against your right hip. Reach for your left heel with your left hand and press your left hand against your left hip. Keep your spine straight and your head and neck relaxed. Hold for 30 seconds. Repeat on the other side.
Kathryn Budig Yoga Sequences
Sequences are a great way to structure your practice and to ensure you’re covering all of your bases. Here is a sequence that will work your entire body, open your hips and leave you feeling energized.
1. Sun Salutations: Start your sequence with a few rounds of sun salutations. This will warm your body up and get your blood flowing.
2. Downward Dog: From sun salutations, move into downward dog. This pose is a great way to open your hips and stretch your hamstrings.
3. Warrior I: Next, move into warrior I. This pose is a great way to strengthen your legs and open your hips.
4. Triangle Pose: After warrior I, move into triangle pose. This pose is a great way to stretch your hips and open your chest.
5. Half Camel: After triangle pose, move into half camel. This pose is a great way to open your chest and stretch your back.
6. Child’s Pose: Finish your sequence with a few rounds of child’s pose. This pose is a great way to relax your body and calm your mind.
Kino Yoga Sequence
In the kino yoga sequence, you will move through a variety of poses that will help to open your hips and heart. This sequence is great for all levels of students, and can be modified to fit your needs.
Begin by standing in Tadasana (Mountain Pose), with your feet hip-width apart. Take a deep breath in and lift your arms up overhead, clasping your hands together.
On an exhale, hinge at your hips and fold forward, lowering your hands to the ground. You can keep your knees bent if needed, or if you’re feeling flexible, try to straighten your legs and touch your forehead to the ground.
Hold for a few breaths, then slowly rise back up to standing.
Next, step your left foot back about 3 feet and come into a low lunge. Keep your right knee bent and your left leg extended, reaching your left hand up to the sky.
Stay here for a few breaths, then switch legs and repeat.
After the low lunge, come into a high lunge. This time, however, your right leg will be extended and your left knee will be bent. Reach your left hand up to the sky, and hold for a few breaths.
Then, switch legs and repeat.
Next, come into a Downward Dog pose. Spread your fingers wide and press your heels into the ground. Try to keep your hips parallel to the ground.
Hold for a few breaths, then come back into Downward Dog.
From Downward Dog, step your left foot forward into a runner’s lunge. Your left knee should be bent and your right leg extended. Reach your left hand up to the sky, and hold for a few breaths.
Then, switch legs and repeat.
After the runner’s lunge, come into a seated position. Cross your legs in front of you, and reach your hands to your knees.
On an inhale, lengthen your spine and reach your crown to the sky. On an exhale, twist to the right, and place your left hand on the ground behind you.
Stay here for a few breaths, then switch sides and repeat.
Last, come into a Corpse pose. Lie down on your back and let your feet fall open to the sides. Place your hands at your sides, with your palms facing up.
Close your eyes and breathe deeply for a few minutes.
The kino yoga sequence is a great way to open your hips and heart. It’s a great sequence for all levels of students, and can be modified to fit your needs.
Sacral Chakra Yoga Sequences
The sacral chakra, located in the lower abdomen, is associated with emotions, pleasure, creativity, and sexuality. When this chakra is balanced, we feel confident and joyful, and we are able to express ourselves authentically.
There are many yoga poses that can help to balance the sacral chakra. Poses that open the hips and lower abdomen are especially beneficial. Some of our favourites include pigeon pose, cow face pose, and low lunge.
In addition to yoga poses, it is also important to focus on the breath. When we inhale, we should feel the breath expanding the lower abdomen. When we exhale, we should feel the breath releasing any tension or blocks in the lower abdomen.
Here is a yoga sequence that can help to balance the sacral chakra:
1. Child’s pose
2. Cat-cow pose
3. Low lunge
4. Pigeon pose
5. Cow face pose
6. Triangle pose
7. Half moon pose
8. Seated forward fold
9. Corpse pose
Kundalini Yoga Class Sequence
The Kundalini Yoga sequence is designed to open and energize the body, and to stimulate the flow of Kundalini energy. The sequence includes a variety of Yoga poses, Pranayama exercises, and meditation techniques.
The sequence begins with a few minutes of relaxation and breathwork to calm and focus the mind. Next, we move into a sequence of Yoga poses that open the hips, chest, and shoulders. These poses are followed by a sequence of energizing poses that work the upper body and core. The sequence ends with a few minutes of meditation and breathwork to seal in the benefits of the practice.
The Kundalini Yoga sequence is a great way to start your day, or to energize your body after a long day. It can be practiced by all levels of students, and can be modified to fit your individual needs. Give it a try and see how you feel!
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.
