Sumits Yoga Pose Sequence
There are many yoga poses and sequences that can be performed to achieve different results. This sequence is designed to open the hips and lower back and to increase flexibility and range of motion.
1. Warm up with some light walking or jogging, followed by a few minutes of sun salutations.
2. Standing Forward Bend (Uttanasana): From a standing position, hinge at the waist and lower your torso down to the floor. Allow your head and neck to relax fully. If you can’t reach the floor, place your hands on a block or a chair.
3. Downward Facing Dog (Adho Mukha Svanasana): From Uttanasana, curl your toes under and press your hips up and back into Downward Facing Dog. Keep your head and neck relaxed and your spine long.
4. Half Camel (Ardha Ustrasana): From Downward Facing Dog, step your right foot forward between your hands. Reach your hands up to touch your right toes. Keep your back straight and your core engaged.
5. Low Lunge (Anjaneyasana): From Half Camel, lower your back knee to the floor and press your hips forward into a Lunge. Keep your head and neck relaxed and your spine long.
6. Triangle Pose (Trikonasana): From Low Lunge, reach your left arm up to the sky and your right hand to the floor. Rotate your torso to the left and keep your hips facing forward.
7. Warrior I (Virabhadrasana I): From Triangle Pose, step your left foot back and turn your right foot in to face the front of the mat. Raise your arms up to the sky and keep your core engaged.
8. Warrior II (Virabhadrasana II): From Warrior I, extend your arms out to the sides and lower your hips down to the mat. Keep your head and neck relaxed and your spine long.
9. Reverse Warrior (Viparita Virabhadrasana): From Warrior II, reach your right arm up to the sky and your left hand to the floor. Keep your back straight and your core engaged.
10. pigeon pose (eka pada rajakapotasana) : From Reverse Warrior, bring your right knee forward to the right side of your mat and lower your torso down to the floor. Place your right hand on the floor in front of you and extend your left leg out behind you.
11.
extended triangle pose (utthita trikonasana) : From pigeon pose, reach your left arm up to the sky and your right hand to the floor. Rotate your torso to the left and keep your hips facing forward.
12. Fish pose (matsyasana) : From extended triangle pose, lower your torso down to the floor and place your hands on the floor behind you. Bring your elbows together and press your forearms and palms into the floor. Arch your back and tuck your chin, and hold for 5-10 breaths.
13. Child’s pose (balasana) : From Fish pose, bring your knees together and extend your arms out in front of you. Lower your torso down to the floor and extend your forehead to the floor. Hold for 5-10 breaths.
14. Corpse pose (savasana) : Lie down on your back and relax your entire body. Close your eyes and breathe deeply for 5-10 minutes.
Giving And Receiving Yoga Sequence
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This sequence is designed to give and receive yoga poses. It can be used to help open up the body and connect with another person.
Start in a seated position with your legs crossed. Take a deep breath in and reach your arms up overhead. As you exhale, lower your arms to the floor and lean back.
Next, take a deep breath in and reach your arms up overhead. As you exhale, lower your arms to the floor and lean forward.
Now, take a deep breath in and reach your arms up overhead. As you exhale, lower your arms to the floor and lean to the right.
Finally, take a deep breath in and reach your arms up overhead. As you exhale, lower your arms to the floor and lean to the left.
Stay in each position for a few breaths, then switch sides.
Sequence One Planes Of Motion Yoga
is a physical practice that uses postures and breathing techniques to increase flexibility, strength and balance. The practice is based on the belief that the body is a series of connected and moveable parts, and by practicing yoga, we can improve our overall health and well-being. There are three planes of motion in the body- sagittal, frontal and transverse- and each pose in yoga is designed to work on a specific plane. In this sequence, we will work on the frontal plane, which is the plane that runs perpendicular to the sagittal plane. The frontal plane is important for improving balance and stability, and for strengthening the muscles around the hips and spine. The poses in this sequence will help to open the hips and improve flexibility in the spine. 1. Mountain Pose
Mountain pose is a basic standing pose that helps to improve balance and stability. To perform mountain pose, stand with your feet together and your arms at your sides. Ground your feet into the floor, and press your hips forward. Lift your chest and lengthen your spine. Hold for 5-10 breaths, then release and repeat.
Mountain pose is a great pose to do at the beginning of your yoga practice, as it helps to warm up the body and prepare you for the other poses. It is also a great pose to do in between other poses, as it helps to restore balance and stability. 2. Triangle Pose
Triangle pose is a a great pose for improving balance and flexibility. To perform triangle pose, stand with your feet together and extend your arms to the sides. Turn your right foot to the right and angle your left foot towards the right. Bend your right knee and reach your right arm to the sky. Keep your left arm on your hip. Hold for 5-10 breaths, then release and repeat.
Triangle pose is a great pose to improve flexibility in the hips and spine. It is also a great pose for improving balance. 3. Warrior II Pose
Warrior II pose is a great pose for strengthening the muscles around the hips and spine. To perform warrior II pose, stand with your feet together and extend your arms to the sides. Turn your right foot to the right and angle your left foot towards the right. Bend your right knee and reach your right arm to the sky. Keep your left arm on your hip. Hold for 5-10 breaths, then release and repeat.
Warrior II pose is a great pose to build strength in the hips and spine. It is also a great pose for improving balance. 4. Half Camel Pose
Half Camel pose is a great pose for improving flexibility in the spine. To perform half camel pose, sit on the floor with your knees bent and your feet together. Place your hands on your hips. Lean back and extend your spine. Reach for your heels with your hands. Hold for 5-10 breaths, then release and repeat.
Half Camel pose is a great pose for improving flexibility in the spine. It is also a great pose for improving balance.
Mobility Yoga Sequence
for Runners
If you are a runner, you know that your sport can take a toll on your body. You need to be especially mindful of your hips, hamstrings, and ankles. Here is a mobility yoga sequence that can help keep you injury-free.
Before you begin, make sure you are well-warmed up. Start with some light running or walking, then do a few dynamic stretches (like high knees, butt kicks, and lunges).
1. Triangle pose. This pose stretches your hips and hamstrings. Step your left foot about 3 feet to the side, and turn your right foot in so that it’s pointing at the top of your left foot. Reach your right hand to the sky, and reach your left hand to the floor. If you can’t reach the floor, reach as far as you can. Hold for 5-10 breaths, then switch sides.
2. Half Camel pose. This pose stretches your hip flexors and hamstrings. Kneel on the floor, and place your hands on your hips. Lean back, and arch your back. Hold for 5-10 breaths.
3. Downward Dog pose. This pose stretches your hamstrings and calves. Come onto all fours, and push your hips up and back. Hold for 5-10 breaths.
4. Pigeon pose. This pose stretches your hip flexors and glutes. Place your left ankle on your right thigh, and press your hips down. Hold for 5-10 breaths, then switch sides.
5. Ankle stretch. This stretch is great for your ankles and calves. Sit with your legs straight out in front of you. Flex your feet, and grab your toes. Hold for 5-10 breaths.
6. Frog pose. This pose stretches your hips and groin. Come down to all fours, and widen your legs so that your knees are hip-width apart. Turn your toes inward, and press your hips down. Hold for 5-10 breaths.
7. Cat-Cow pose. This pose stretches your back and spine. Come onto all fours, and arch your back up and down. Hold for 5-10 breaths.
Sample Vinyasa Yoga Sequence
The following yoga sequence is designed to open the hips and heart while strengthening the entire body. The poses are linked together with breath, and each pose is held for five breaths. If you are new to yoga, start with the first pose and work your way through the sequence. If you are more experienced, feel free to flow through the sequence.
1. Mountain Pose (Tadasana)
Stand tall with your feet hip-width apart and your arms by your sides. Engage your abs and press your feet firmly into the ground. Imagine a string extending from the top of your head pulling you up towards the sky. Hold for five breaths.
2. Forward Fold (Uttanasana)
From Mountain Pose, hinge at your hips and fold forward, keeping your spine long. Allow your head and neck to hang freely. Hold for five breaths.
3. Half Camel (Ardha Ustrasana)
From Forward Fold, press into your feet and lift your torso up. Reach for your heels with your hands and hold for five breaths. If you can’t reach your heels, reach for your toes.
4. Downward Dog (Adho Mukha Svanasana)
From Half Camel, step your feet back into Downward Dog. Spread your fingers wide and press your heels into the ground. Hold for five breaths.
5. Low Lunge (Anjaneyasana)
From Downward Dog, step your right foot forward between your hands. Lunge forward, keeping your left knee over your ankle. Reach your arms overhead and hold for five breaths.
6. Triangle Pose (Trikonasana)
From Low Lunge, reach your right arm straight out to the side and your left arm straight back. Rotate your torso towards the right and hold for five breaths.
7. Warrior I (Virabhadrasana I)
From Triangle Pose, bend your right knee and reach your right arm back to clasp your right hand with your left. Reach your left arm up towards the sky. Hold for five breaths.
8. Warrior II (Virabhadrasana II)
From Warrior I, straighten your right leg and reach your arms out to the sides. Turn your left foot in towards your right and hold for five breaths.
9. Reverse Warrior (Viparita Virabhadrasana)
From Warrior II, rotate your torso and arms to the left and reach your right arm straight up towards the sky. Hold for five breaths.
10. Chair Pose (Utkatasana)
From Reverse Warrior, bend your knees and sink down into Chair Pose. Keep your spine long and your core engaged. Hold for five breaths.
11. Camel Pose (Ustrasana)
From Chair Pose, reach your hands for your heels and lift your torso up. Hold for five breaths.
12. Fish Pose (Matsyasana)
From Camel Pose, lower your torso back down and rest your forehead on the ground. Reach your arms out in front of you and hold for five breaths.
13. Corpse Pose (Savasana)
From Fish Pose, release your arms and legs and rest your entire body on the ground. Close your eyes and relax for five 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.
