Sun Yoga Sequence
The sun is the center of our solar system and is the source of all life. It is no coincidence that the sun is also the center of yoga. The sun provides us with all the energy we need to live and grow. It is the life force that sustains us.
The sun is also the symbol of enlightenment. It is the light that dispels the darkness of ignorance. It is the symbol of the divine.
The sun is the source of all heat and light. It is the source of all life. In yoga, we strive to connect with the sun and to draw its energy in to our bodies. We do this by performing sun yoga sequences.
There are many different sun yoga sequences that you can perform. Each sequence is designed to energize and rejuvenate different parts of the body.
The following sun yoga sequence is designed to energize and revitalize the entire body. It is a great sequence to perform in the morning, or any time you need an energy boost.
1. Stand in Mountain Pose.
2. Inhale and raise your arms overhead.
3. Exhale and bend over at the waist, reaching for your toes.
4. Inhale and come back to standing.
5. Exhale and reach for your right ankle.
6. Inhale and come back to standing.
7. Exhale and reach for your left ankle.
8. Inhale and come back to standing.
9. Spread your fingers and reach for the sky.
10. Hold for 5 breaths.
11. Release and repeat on the other side.
Beginner Vinyasa Yoga Sequence Netflix
and Chill
Hey everyone!
If you’re like me, you love spending a lazy weekend morning in bed watching Netflix. Why not combine your two loves and do some beginner vinyasa yoga while you watch your favorite shows? This sequence is perfect for beginners and will get your body moving and your mind relaxed.
I recommend you do this sequence on a weekend morning when you have plenty of time. It should take about 30-40 minutes, including the time it will take you to warm up and cool down.
First, make sure you have plenty of space to move around. Turn off your phone and other distractions, and find a comfortable spot to practice. If you’re practicing at home, you can use a yoga mat, but you don’t need one if you’re practicing outside.
Start by warming up your body with some gentle stretching. You can do any type of stretching you like, but I recommend some simple Sun Salutations to get your blood flowing.
Once you’re warm, move on to the sequence.
1. Downward Dog
Start in Downward Dog. This pose is a great way to start the sequence because it stretches your entire body and gets your heart rate up.
To do Downward Dog, start in a tabletop position. Place your palms flat on the ground and tuck your toes under. Then, lift your hips up and straighten your legs, pressing your heels into the ground. Make sure your spine is straight and your head is between your arms.
Hold this pose for 5-10 breaths.
2. Cat-Cow
Next, move on to Cat-Cow. This pose helps to warm up your spine and stretch your back.
To do Cat-Cow, start on your hands and knees in Tabletop position. Then, inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Move through these poses for 5-10 breaths.
3. Downward Dog to Upward Dog
Next, move from Downward Dog to Upward Dog. This pose stretches your chest, shoulders, and arms.
To do Upward Dog, start in Downward Dog. Then, curl your toes under and push up into a Downward Dog position. Keep your spine straight and your head between your arms.
Then, exhale as you push your hips up and press your chest towards the sky. Hold this pose for 5-10 breaths.
4. Child’s Pose
Next, move into Child’s Pose. This pose is a great way to relax your body and mind.
To do Child’s Pose, start on your hands and knees in Tabletop position. Then, bend your knees and sit back on your heels. Place your forehead on the ground and extend your arms out in front of you.
Stay in this pose for as long as you like.
5. Mountain Pose
Next, move into Mountain Pose. This pose is a great way to ground yourself and focus on your breath.
To do Mountain Pose, stand with your feet hip-width apart and your arms at your sides.
Focus on keeping your spine straight and your shoulders relaxed. Hold this pose for 5-10 breaths.
6. Half Moon Pose
Next, move into Half Moon Pose. This pose is a great way to stretch your hips and improve your balance.
To do Half Moon Pose, start in Mountain Pose. Then, lift your left leg off the ground and place your left hand on your left ankle.
Extend your right arm up towards the sky and hold this pose for 5-10 breaths. Then, switch sides.
7. Triangle Pose
Next, move into Triangle Pose. This pose is a great way to stretch your hips, thighs, and chest.
To do Triangle Pose, start in Mountain Pose. Then, step your left foot back and place your left hand on your left ankle.
Extend your right arm up towards the sky and hold this pose for 5-10 breaths. Then, switch sides.
8. Warrior I Pose
Next, move into Warrior I Pose. This pose is a great way to stretch your hips, thighs, and chest.
To do Warrior I Pose, start in Triangle Pose. Then, turn your right foot out 90 degrees and extend your left arm up towards the sky.
Bend your right knee and sink down into the pose, holding it for 5-10 breaths. Then, switch sides.
9. Warrior II Pose
Next, move into Warrior II Pose. This pose is a great way to stretch your hips, thighs, and chest.
To do Warrior II Pose, start in Warrior I Pose. Then, turn your left foot out 90 degrees and extend your right arm up towards the sky.
Bend your left knee and sink down into the pose, holding it for 5-10 breaths. Then, switch sides.
10. Extended Triangle Pose
Next, move into Extended Triangle Pose. This pose is a great way to stretch your hips, thighs, and chest.
To do Extended Triangle Pose, start in Triangle Pose. Then, step your right foot back and place your right hand on your right ankle.
Extend your left arm up towards the sky and hold this pose for 5-10 breaths. Then, switch sides.
11. Camel Pose
Next, move into Camel Pose. This pose is a great way to stretch your chest and open your hips.
To do Camel Pose, start in a kneeling position. Then, reach your hands back and grab your heels.
Push your hips forward and hold this pose for 5-10 breaths.
12. Bridge Pose
Next, move into Bridge Pose. This pose is a great way to stretch your chest and open your hips.
To do Bridge Pose, start in a lying position. Then, lift your hips up and place your feet flat on the ground.
Extend your arms out in front of you and hold this pose for 5-10 breaths.
13. Corpse Pose
Finally, move into Corpse Pose. This pose is a great way to relax your body and mind.
To do Corpse Pose, lie down on your back and relax your body. Place your hands by your sides and close your eyes.
Stay in this pose for as long as you like.
Somatic Yoga Sequence
:
The following yoga sequence is designed to help improve body awareness and circulation, as well as to relieve tension in the neck and shoulders. It can be practiced daily, or as needed.
1. Start in a comfortable seated position. Inhale and lengthen your spine, then exhale and fold forward, keeping your spine long.
2. inhale and extend your spine upward, then exhale and lower your head and neck to the floor.
3. Inhale and lift your head and neck, then exhale and lower your chin to your chest.
4. Inhale and extend your spine upward, then exhale and lower your head and neck to the floor.
5. Repeat steps 2-4 five times.
6. Come into a Child’s Pose.
7. Inhale and extend your spine upward, then exhale and lower your head and neck to the floor.
8. Inhale and lift your head and neck, then exhale and lower your chin to your chest.
9. Inhale and extend your spine upward, then exhale and lower your head and neck to the floor.
10. Repeat steps 8-9 five times.
11. Come into a Corpse Pose.
This yoga sequence is designed to help improve body awareness and circulation, as well as to relieve tension in the neck and shoulders. It can be practiced daily, or as needed. The best time to practice this sequence is in the morning, before you start your day.
Winter Solstice Yoga Sequence
The winter solstice is a time of year when the darkness is at its peak and the light is beginning to return. It is a time to reflect on the past year and to prepare for the coming year. It is a time of introspection and of looking within. Yoga can be a great way to connect with this energy and to use it to your advantage.
The following yoga sequence is designed to help you connect with the energy of the winter solstice and to use it to your advantage. The sequence is based on the principles of yin yoga, which is a slow and gentle form of yoga that focuses on releasing tension and stretching the connective tissues of the body.
The sequence begins with a few simple poses to warm up the body and to get you in to the right mindset. It then moves on to a series of yin poses that will help you to release tension and to connect with the energy of the winter solstice. The sequence ends with a few simple poses to relax the body and to allow the energy of the winter solstice to sink in.
So, without further ado, here is the yoga sequence for the winter solstice:
Warm-Up Poses
1. Mountain Pose – This is a simple pose that helps to ground and center the body.
2. Forward Bend – This pose helps to stretch the hamstrings and the lower back.
3. Downward-Facing Dog – This pose helps to open up the chest and the shoulders. It also helps to stretch the hamstrings and the lower back.
4. Cat-Cow Pose – This pose helps to warm up the spine and to loosen up the muscles in the back.
5. Child’s Pose – This pose helps to relax the body and to soothe the mind.
Yin Poses
1. Seated Forward Bend – This pose helps to stretch the hamstrings and the lower back.
2. Half Pigeon Pose – This pose helps to stretch the hip muscles and the glutes.
3. Supine Hand-To-Big-Toe Pose – This pose helps to stretch the hamstrings and the lower back.
4. Butterfly Pose – This pose helps to stretch the inner thighs and the groin muscles.
5. Corpse Pose – This pose helps to relax the body and the mind.
Final Poses
1. Mountain Pose – This is a simple pose that helps to ground and center the body.
2. Child’s Pose – This pose helps to relax the body and to soothe the mind.
3. Savasana – This is a simple pose that helps to relax the body and the mind.
Desk Yoga Sequence
for the Office Worker
The average person spends around eight hours a day sitting in front of a computer. This sedentary lifestyle can wreak havoc on our bodies, leading to tight hips and shoulders, poor posture, and neck and back pain. Desk yoga can help to counteract the negative effects of sitting all day. It is a sequence of yoga poses that can be done right at your desk.
The sequence begins with a few simple poses to help you warm up. Cat-cow is a great way to loosen up your spine, and chair pigeon is a great way to open up your hips. Next, move on to the standing poses. These poses help to improve your posture and strengthen your muscles. Eagle pose is a great pose to improve balance and focus. Finally, end with a few relaxing poses to help you wind down.
So, whether you’re at your desk all day or just spend a lot of time sitting in meetings, try incorporating a few of these poses into your day to help you stay healthy and relaxed.
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.
