Thai Yoga Massage Sequence
The Thai Yoga Massage Sequence is a series of postures and stretches that are designed to improve flexibility and circulation. The sequence begins with a series of gentle warm-ups, followed by a sequence of stretches and postures that target the back, hips, and legs. The sequence concludes with a series of relaxation poses.
The Thai Yoga Massage Sequence is a great way to improve flexibility and circulation. The sequence begins with a series of gentle warm-ups, which help to loosen up the muscles and prepare them for the stretches and postures that follow. The sequence of stretches and postures that target the back, hips, and legs is designed to improve flexibility and circulation. The sequence concludes with a series of relaxation poses, which help to relax the muscles and mind.
The Thai Yoga Massage Sequence is a great way to improve flexibility and circulation. The sequence begins with a series of gentle warm-ups, which help to loosen up the muscles and prepare them for the stretches and postures that follow. The sequence of stretches and postures that target the back, hips, and legs is designed to improve flexibility and circulation. The sequence concludes with a series of relaxation poses, which help to relax the muscles and mind.
The Thai Yoga Massage Sequence is a great way to improve flexibility and circulation. The sequence begins with a series of gentle warm-ups, which help to loosen up the muscles and prepare them for the stretches and postures that follow. The sequence of stretches and postures that target the back, hips, and legs is designed to improve flexibility and circulation. The sequence concludes with a series of relaxation poses, which help to relax the muscles and mind.
Root To Rise Yoga Sequence
The Root to Rise yoga sequence is designed to open up the hips and pelvis, while activating the root chakra. This sequence is perfect for beginners, or those who need a little extra time to open up their hips. The sequence begins with a few simple poses to warm up the body, followed by a series of hip openers. The sequence finishes with a few poses to activate the root chakra.
Warm-Up
1. Cat/Cow Pose – Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin.
2. Downward Dog – Come to Downward Dog by pushing your hips back and lifting your torso and legs into the air. Splay your fingers and press your heels into the ground.
3. Child’s Pose – Come to Child’s Pose by kneeling on the ground and then sitting back on your heels. Bring your forehead to the floor, and extend your arms out in front of you.
Hip Openers
1. Triangle Pose – From Downward Dog, step your right foot forward and come into a low lunge. Reach your right arm straight up towards the sky, and reach your left arm towards the ground. Keep your hips facing forward, and don’t let them turn towards the right.
2. Half Camel – From Triangle Pose, reach your right hand towards your right heel. Keep your hips facing forward, and don’t let them turn towards the right.
3. Frog Pose – Come to Frog Pose by sitting on your heels and then slowly lowering your chest to the ground. Rest your forehead on the ground, and extend your arms out in front of you. Open up your knees as wide as you can, and press your elbows into the ground.
4. Cow Face Pose – Come to Cow Face Pose by sitting on your heels and then slowly lowering your chest to the ground. Reach your right arm towards your right heel and your left arm towards your left heel. Gently press your knees together.
5. Pigeon Pose – Come to Pigeon Pose by kneeling on the ground and then sliding your left leg out behind you. Lower your left knee to the ground, and extend your right leg in front of you. Keep your hips facing forward, and don’t let them turn towards the left.
Root Chakra Activation
1. Mountain Pose – Come to Mountain Pose by standing tall with your feet hip-width apart. Press your palms together in front of your chest, and extend your arms up towards the sky.
2. Warrior I – Come to Warrior I by stepping your left foot forward and bending your left knee. Reach your left arm straight up towards the sky, and reach your right arm towards the ground. Keep your hips facing forward, and don’t let them turn towards the left.
3. Warrior II – Come to Warrior II by stepping your right foot forward and bending your right knee. Reach your right arm straight up towards the sky, and reach your left arm towards the ground. Keep your hips facing forward, and don’t let them turn towards the right.
4. Extended Triangle Pose – Come to Extended Triangle Pose by stepping your left foot forward and bending your left knee. Reach your left arm straight up towards the sky, and reach your right arm towards the ground. Keep your hips facing forward, and don’t let them turn towards the left.
5. Half Moon Pose – Come to Half Moon Pose by standing on your left leg and lifting your right leg off the ground. Reach your right arm up towards the sky, and extend your left arm towards the ground. Keep your hips facing forward, and don’t let them turn towards the right.
Create My Own Yoga Sequence
There are plenty of yoga sequences already out there, but sometimes you just want to do your own thing. That’s where this sequence comes in! It’s designed to help you focus on your own breath and alignment, and to help you find your own yoga groove.
1. Start in Downward-Facing Dog. Spread your fingers wide and press firmly into the floor with your toes. Sink your hips down towards the floor, and lengthen your spine up towards the ceiling. Hold for 5-10 breaths.
2. From Downward-Facing Dog, step or jump your feet forward to Hands-and-Knees position. Make sure your hands are directly beneath your shoulders, and your knees are directly beneath your hips. Tuck your toes and press your hips up towards the ceiling. Hold for 5-10 breaths.
3. From Hands-and-Knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Hold for 5-10 breaths.
4. Step or jump your feet forward to Hands-and-Knees position.
5. From Hands-and-Knees, tuck your toes and lift your hips up and back to Downward-Facing Dog.
6. From Downward-Facing Dog, step or jump your feet forward to Mountain Pose.
7. Reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
8. From Mountain Pose, reach your left arm up towards the ceiling and reach your right arm down towards the floor. Hold for 5-10 breaths.
9. From Mountain Pose, reach your arms out to the sides and parallel to the floor. Hold for 5-10 breaths.
10. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
11. From Mountain Pose, step or jump your feet back to Downward-Facing Dog. Hold for 5-10 breaths.
12. Step or jump your feet forward to Hands-and-Knees position.
13. From Hands-and-Knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Hold for 5-10 breaths.
14. Step or jump your feet forward to Mountain Pose.
15. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
16. From Mountain Pose, reach your left arm up towards the ceiling and reach your right arm down towards the floor. Hold for 5-10 breaths.
17. From Mountain Pose, reach your arms out to the sides and parallel to the floor. Hold for 5-10 breaths.
18. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
19. From Mountain Pose, step or jump your feet back to Downward-Facing Dog. Hold for 5-10 breaths.
20. Step or jump your feet forward to Hands-and-Knees position.
21. From Hands-and-Knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Hold for 5-10 breaths.
22. Step or jump your feet forward to Mountain Pose.
23. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
24. From Mountain Pose, reach your left arm up towards the ceiling and reach your right arm down towards the floor. Hold for 5-10 breaths.
25. From Mountain Pose, reach your arms out to the sides and parallel to the floor. Hold for 5-10 breaths.
26. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
27. From Mountain Pose, step or jump your feet back to Downward-Facing Dog. Hold for 5-10 breaths.
28. Step or jump your feet forward to Hands-and-Knees position.
29. From Hands-and-Knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Hold for 5-10 breaths.
30. Step or jump your feet forward to Mountain Pose.
31. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
32. From Mountain Pose, reach your left arm up towards the ceiling and reach your right arm down towards the floor. Hold for 5-10 breaths.
33. From Mountain Pose, reach your arms out to the sides and parallel to the floor. Hold for 5-10 breaths.
34. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
35. From Mountain Pose, step or jump your feet back to Downward-Facing Dog. Hold for 5-10 breaths.
36. Step or jump your feet forward to Hands-and-Knees position.
37. From Hands-and-Knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Hold for 5-10 breaths.
38. Step or jump your feet forward to Mountain Pose.
39. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
40. From Mountain Pose, reach your left arm up towards the ceiling and reach your right arm down towards the floor. Hold for 5-10 breaths.
41. From Mountain Pose, reach your arms out to the sides and parallel to the floor. Hold for 5-10 breaths.
42. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
43. From Mountain Pose, step or jump your feet back to Downward-Facing Dog. Hold for 5-10 breaths.
44. Step or jump your feet forward to Hands-and-Knees position.
45. From Hands-and-Knees, curl your toes under and lift your hips up and back to Downward-Facing Dog. Hold for 5-10 breaths.
46. Step or jump your feet forward to Mountain Pose.
47. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
48. From Mountain Pose, reach your left arm up towards the ceiling and reach your right arm down towards the floor. Hold for 5-10 breaths.
49. From Mountain Pose, reach your arms out to the sides and parallel to the floor. Hold for 5-10 breaths.
50. From Mountain Pose, reach your arms overhead and clasp your hands together. Press your palms together and lift your chest up towards the ceiling. Hold for 5-10 breaths.
Creative Yoga Sequence For Beginners
There are many different yoga sequences that can be used to help beginners. One popular sequence is called the sun salutation. This sequence is designed to increase flexibility and strength while also helping to oxygenate the body.
The sun salutation begins with the feet together and the hands resting in prayer position in front of the chest. The body is then bent forward, reaching the hands to the floor. The next step is to reverse the position, lifting the head and chest up while arching the back. The hands and feet should be parallel to the floor at this point. The body is then bent down again, and the hands should be as close to the feet as possible. The next step is to jump or step back to the starting position. Finally, the body is lifted up into the air, and the hands are brought together above the head.
This sequence can be repeated several times, or it can be performed as a single circuit. It is important to focus on the breath while performing the sun salutation, and to keep the movements smooth and fluid.
Gentle Yoga Sequence Seniors
The following yoga sequence is designed specifically for seniors. It can help improve flexibility, strength, and balance.
1. Warm up with some light stretching.
2. Then, move on to some basic yoga poses.
3. Finish up with a few relaxation poses.
Warm up
Start by warming up your body with some light stretching. This will help prepare your muscles for the yoga poses to come.
Basic Yoga Poses
Next, move on to some basic yoga poses. These poses help improve flexibility, strength, and balance.
Relaxation Poses
Finish up with a few relaxation poses. These poses help relieve tension and stress. They can also help improve sleep quality.
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.
