Step By Step Yoga Sequence
The following yoga sequence is designed to offer a complete practice that will open the body, quiet the mind, and create a sense of ease and well-being. The poses are sequenced to build in intensity, and the entire sequence can be completed in about 30 minutes.
1. WARM UP:
Start by warming up the body with a few minutes of gentle stretching. You can do a few simple Sun Salutations to get the blood flowing, or try one of the following sequences:
The Happy Baby Sequence:
This sequence is a great way to open up the hips and stretch the lower back.
1. Lie on your back and hug your knees into your chest.
2. Reach your arms around your legs and clasp your hands together.
3. Gently rock your knees from side to side.
4. Hold for a few seconds, then release.
The Cat-Cow Sequence:
This sequence warms up the spine and helps to open the chest and shoulders.
1. Get on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
2. Inhale, and tilt your pelvis up and arch your back.
3. Exhale, and tilt your pelvis down and round your back.
4. Repeat for a few cycles.
2. SUN SALUTATIONS:
Next, move on to Sun Salutations. Sun Salutations are a series of poses that flow together, and they are a great way to warm up the body for a more vigorous practice.
1. Start in Mountain Pose.
2. Inhale as you step your right foot forward into a Standing Forward Bend.
3. Exhale as you step your left foot back into a Lunge.
4. Inhale as you lift your torso up and extend your arms overhead into a Half Camel Pose.
5. Exhale as you return to Lunge.
6. Inhale as you step your left foot forward into a Standing Forward Bend.
7. Exhale as you step your right foot back into a Lunge.
8. Inhale as you lift your torso up and extend your arms overhead into a Half Camel Pose.
9. Exhale as you return to Mountain Pose.
Repeat the sequence on the other side.
3. DOWNWARD DOG:
Downward Dog is a classic yoga pose that stretches the entire body.
1. Come onto all fours with your hands directly below your shoulders and your knees directly below your hips.
2. Tuck your toes and lift your hips up and back, so that your body forms an inverted V shape.
3. Press your heels into the ground and extend your spine upward.
4. Hold for a few seconds, then release.
4. UPWARD FACING DOG:
Upward Facing Dog is a great way to open the chest and stretch the shoulders.
1. Come onto all fours with your hands directly below your shoulders and your knees directly below your hips.
2. Tuck your toes and lift your hips up and back, so that your body forms an inverted V shape.
3. Exhale as you press your hands into the ground and lift your torso and thighs upward.
4. Hold for a few seconds, then release.
5. CHILD’S POSE:
Child’s Pose is a soothing pose that releases tension in the lower back and hips.
1. Come to all fours with your hands directly below your shoulders and your knees directly below your hips.
2. Slide your knees apart and sit back on your heels.
3. Extend your arms forward and rest your forehead on the floor.
4. Hold for a few seconds, then release.
6. DOWNWARD FACING BOW:
Downward Facing Bow is a powerful back bend that stretches the spine and opens the chest.
1. Lie on your stomach with your hands by your sides.
2. Push up onto your hands and feet, so that your body forms an inverted V shape.
3. Keep your spine straight as you lift your head, chest, and hips upward.
4. Hold for a few seconds, then release.
7. PIGEON POSE:
Pigeon Pose is a deep hip opener that can be a bit challenging for beginners.
1. Come to all fours with your hands directly below your shoulders and your knees directly below your hips.
2. Slide your right knee forward until it is directly in front of your right hand.
3. Lower your left knee to the ground and place your left ankle on top of your right thigh.
4. Lean forward and extend your chest toward the floor.
5. Hold for a few seconds, then release.
6. Repeat on the other side.
8. SEATED FORWARD BEND:
Seated Forward Bend is a great way to stretch the hamstrings and lower back.
1. Sit on the ground with your legs straight out in front of you.
2. Bend forward at the waist and reach for your toes.
3. Hold for a few seconds, then release.
9. COBRA POSE:
Cobra Pose is a great way to open the chest and stretch the spine.
1. Lie on your stomach with your hands by your sides.
2. Push up onto your hands and feet, so that your body forms an inverted V shape.
3. Keep your spine straight as you lift your head, chest, and hips upward.
4. Hold for a few seconds, then release.
10. LOCUST POSE:
Locust Pose is a great way to stretch the back and open the chest.
1. Lie on your stomach with your hands by your sides.
2. Push up onto your hands and feet, so that your body forms an inverted V shape.
3. Keep your spine straight as you lift your head, chest, and hips upward.
4. Hold for a few seconds, then release.
11. BOW POSE:
Bow Pose is a deep back bend that stretches the spine and opens the chest.
1. Lie on your stomach with your hands by your sides.
2. Push up onto your hands and feet, so that your body forms an inverted V shape.
3. Reach your arms back and clasp your hands together.
4. keep your spine straight as you lift your head, chest, and hips upward.
5. Hold for a few seconds, then release.
Svaroopa Yoga Sequence
:
1. Pranayama: Find a comfortable seated position with a straight spine. Close your eyes and take a few deep breaths in and out through your nose, feeling the expansion and contraction of your belly with each inhale and exhale.
2. Sukhasana (Easy Seat): From your seated position, cross your right ankle over your left thigh, and then scoot your hips forward until you feel a comfortable stretch in your hips and groin. If you can’t sit up straight with your spine comfortably straight, place a folded blanket or pillow behind you. Sitting up tall, place your hands on your knees with your palms facing up, and take a few deep breaths here, feeling the stretch in your hips and groin deepen with each inhale and exhale.
3. Paschimottanasana (Seated Forward Bend): Keeping your spine straight, lean forward from your hips, reaching for your toes or, if you can’t reach them, for your shins or ankles. If you can’t keep your spine straight, place a folded blanket or pillow behind you. Hold this position for a few deep breaths, feeling the stretch in your hamstrings and lower back.
4. Upavistha Konasana (Wide-Angled Seated Forward Bend): From Paschimottanasana, widen your stance as much as you can, and then lean forward from your hips, reaching for your toes or, if you can’t reach them, for your shins or ankles. Again, if you can’t keep your spine straight, place a folded blanket or pillow behind you. Hold this position for a few deep breaths, feeling the stretch in your hamstrings and lower back.
5. Baddha Konasana (Bound Angle Pose): Sit up tall in your Upavistha Konasana position, and then bring the soles of your feet together, allowing your knees to fall out to the sides. If you can’t keep your spine straight, place a folded blanket or pillow behind you. Hold this position for a few deep breaths, feeling the stretch in your hips and groin.
6. Janu Sirsasana (Head-of-the-Knee Pose): From your Baddha Konasana position, reach for your left knee with your left hand, and then gently pull it towards your chest. Place your right hand on the floor behind you for support, and then slowly fold forward from your hips, keeping your spine straight. Hold this position for a few deep breaths, feeling the stretch in your hamstring and lower back. Repeat on the other side.
7. Paschimottanasana (Seated Forward Bend): From your Janu Sirsasana position, reach for your toes or, if you can’t reach them, for your shins or ankles. If you can’t keep your spine straight, place a folded blanket or pillow behind you. Hold this position for a few deep breaths, feeling the stretch in your hamstrings and lower back.
8. Ardha Matsyendrasana (Half Lord of the Fishes Pose): From your Paschimottanasana position, sit up tall and then twist to the right, placing your left hand on the floor behind you and your right hand on your right knee. Look over your right shoulder, and hold this position for a few deep breaths. Repeat on the other side.
9. Savasana (Corpse Pose): Lie down on your back in a comfortable position, and allow your feet to fall out to the sides. Close your eyes and take a few deep breaths, feeling the tension in your body melt away with each inhale and exhale. Stay in this pose for 5-10 minutes.
Love Your Brain Yoga Sequence
The yoga sequence below is designed to love your brain and keep it healthy and functioning well. The poses are all gentle and therapeutic, and they are all excellent for improving brain function.
The sequence begins with a few gentle warm-up poses to get the blood flowing to the brain. Then, we move on to some poses that improve brain function and help to prevent cognitive decline. Finally, we finish with a few relaxing poses to calm the mind and soothe the nervous system.
So, why not give this sequence a try and see how it can help to love your brain?
Warm-Up Poses
1. Cat-Cow Pose
This is a great pose to warm up the spine and get the blood flowing to the brain. It also helps to activate the nervous system and increase flexibility in the spine.
To do Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up towards the ceiling. Exhale as you round your spine and tuck your chin into your chest. Repeat this sequence a few times.
2. Downward-Facing Dog Pose
This is a great pose to stretch the spine and the hamstrings. It also helps to activate the nervous system and improve brain function.
To do Downward-Facing Dog Pose, start in Tabletop Position. Then, exhale as you tuck your toes under and lift your hips up into the air, coming into Downward-Facing Dog Pose. Keep your palms flat on the ground and your shoulders pressed down. Hold for a few breaths, then release back to Tabletop Position.
3. Child’s Pose
This is a great pose to relax the body and mind. It also helps to stretch the hips, thighs, and ankles.
To do Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Then, exhale as you fold forward, coming into Child’s Pose. Extend your arms out in front of you and rest your forehead on the ground. Hold for a few breaths, then release back to all fours.
Poses to Improve Brain Function
1. Eagle Pose
This is a great pose to improve brain function and focus. It also helps to improve balance and flexibility.
To do Eagle Pose, start in a standing position. Bend your knees and cross your right ankle over your left thigh. Then, reach your arms out to the sides and cross your right arm over your left arm. clasp your hands together and press your palms together. Hold for a few breaths, then release and switch sides.
2. Half Camel Pose
This is a great pose to improve brain function and focus. It also helps to improve balance and flexibility.
To do Half Camel Pose, start in a standing position. Bend your knees and reach your hands back to grab your ankles. Then, lift your chest up and press your hips forward, coming into Half Camel Pose. Hold for a few breaths, then release.
3. Tree Pose
This is a great pose to improve balance and focus. It also helps to improve flexibility in the hips and ankles.
To do Tree Pose, start in a standing position. Bend your right knee and place your foot on your left thigh. Then, reach your arms out to the sides and clasp your hands together. Press your palms together and hold for a few breaths. Then, release and switch sides.
Poses to Soothe the Nervous System
1. Legs-Up-the-Wall Pose
This is a great pose to soothe the nervous system and calm the mind. It also helps to improve circulation and digestion.
To do Legs-Up-the-Wall Pose, start by lying down on your back. Then, scoot your body up close to a wall and swing your legs up the wall. Rest your arms at your sides with your palms facing up. Hold for a few minutes, then release.
2. Savasana
This is a great pose to soothe the nervous system and calm the mind. It also helps to improve circulation and digestion.
To do Savasana, start by lying down on your back. Then, stretch your legs out long and rest your arms at your sides with your palms facing down. Close your eyes and relax your body and mind. Hold for a few minutes, then release.
Safe Yoga Sequence
for Pregnant Women
Are you pregnant and wondering if you can do yoga? The answer is yes! There are many safe yoga poses for pregnant women. However, it is important to avoid poses that put pressure on the stomach or uterus.
Here is a safe yoga sequence for pregnant women:
1. Child’s Pose: This pose is a great way to start your yoga practice. It is relaxing and calming. Child’s pose can be done in a seated or reclined position.
2. Cat-Cow Pose: This pose helps to stretch the back and neck. It also helps to open the chest and increase flexibility in the spine.
3. Downward-Facing Dog Pose: This pose helps to stretch the hamstrings, calves, and back. It also helps to open the chest and increase flexibility in the spine.
4. Triangle Pose: This pose helps to stretch the hamstrings and groin. It also helps to open the chest and improve balance.
5. Cobra Pose: This pose helps to stretch the chest and back. It also helps to increase flexibility in the spine.
6. Warrior I Pose: This pose helps to stretch the hamstrings and groin. It also helps to open the chest and improve balance.
7. Seated Forward Bend: This pose helps to stretch the hamstrings and back. It also helps to increase flexibility in the spine.
8. Child’s Pose: This pose is a great way to end your yoga practice. It is relaxing and calming. Child’s pose can be done in a seated or reclined position.
Sequence Of Yoga Postions
There are many different yoga postures, and the order in which they are performed can be important. Some postures should be done after others to release tension and create a flowing sequence. Others are performed to build heat and strength. The following is a basic yoga sequence that can be tailored to your needs:
1. Sun Salutations – A series of poses that warm up the body and get the blood flowing.
2. Downward Dog – A pose that strengthens the arms and legs, and stretches the back.
3. Upward Dog – A pose that strengthens the arms and stretches the chest and abdomen.
4. Camel – A pose that stretches the chest and abdomen.
5. Chair – A pose that strengthens the legs and buttocks.
6. Triangle – A pose that stretches the sides of the body.
7. Half Moon – A pose that stretches the sides of the body and strengthens the arms.
8.Warrior I – A pose that strengthens the legs and opens the chest.
9. Warrior II – A pose that strengthens the legs and opens the hips.
10. Downward Facing Dog – A pose that strengthens the arms and legs, and stretches the back.
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.
