Trauma-Informed Yoga Sequence Pdf
Yoga is an amazing tool to help people heal from trauma. The practice can help to regulate emotions, increase body awareness, and cultivate a sense of safety and calm. In this sequence, we will focus on poses that will help to open the body and release tension.
We will start with a few gentle poses to warm up the body. Cat-Cow is a great pose to help release tension in the spine and neck. It can also help to increase flexibility in the spine.
Next, we will move into some hip openers. Pigeon pose is a great pose to open the hips and release tension in the glutes. It can be a bit challenging for some people, so feel free to skip this pose if it is too difficult.
We will then move into some standing poses. Triangle pose is a great pose to open the hips and chest. It can also help to improve balance and focus.
Finally, we will end with a few relaxation poses. Corpse pose is a great pose to help release tension and promote relaxation. It can be helpful to stay in this pose for a few minutes to allow the body to relax and restore.
A.M Yoga Sequences
are designed to give you an all-over body workout in a short period of time.
The sequence begins with a few simple poses to warm up the body, followed by a sequence of standing poses, then a series of seated and reclining poses.
The sequence is designed to be practiced every day, or 3-4 times per week.
A.M Yoga Sequences are designed to give you an all-over body workout in a short period of time.
The sequence begins with a few simple poses to warm up the body, followed by a sequence of standing poses, then a series of seated and reclining poses.
The sequence is designed to be practiced every day, or 3-4 times per week.
Easy Yoga Welcoming Sequence
Hello and welcome to Easy Yoga! We are glad you have chosen us as your go-to source for all things yoga. In this section, we will be providing you with a sequence of yoga poses that are perfect for beginners. These poses are simple, yet effective, and will help you to feel more relaxed and invigorated.
So, without further ado, here is our beginner’s yoga sequence:
1. Mountain Pose (Tadasana)
This is the foundation for all other poses. Come to stand at the front of your mat, with your feet hip-width apart and your big toes touching. Spread your toes and tuck your pelvis under, so that your tailbone points down. Engage your quads and press your heels down. Lift your sternum and pull your shoulders down and back.
2. Downward-Facing Dog (Adho Mukha Svanasana)
From mountain pose, bend your knees and press your hips up and back, coming into Downward-Facing Dog. Let your head hang between your arms and relax your shoulders. Spread your fingers and press your palms into the ground. Engage your quads and press your heels down.
3. Child’s Pose (Balasana)
From Downward-Facing Dog, lower your knees to the ground and bring your forehead to the floor. Extend your arms in front of you and let your shoulder blades fall down your back. Relax your tailbone and let your belly sink into your thighs.
4. Cat-Cow Pose (Mukha-Upavistha Konasana)
Come to all fours and inhale as you arch your back, bringing your chin to your chest and your tailbone up. Exhale as you round your back, tucking your chin and bringing your navel to your spine. Repeat this sequence a few times.
5. Seated Forward Bend (Pashchimottanasana)
Sit on the ground with your legs straight out in front of you. Flex your feet and engage your quads. hinge at your hips and fold forward, bringing your chest toward your thighs. Relax your head and neck.
6. Half Camel Pose (Ardha Ushtrasana)
From seated forward bend, reach your arms behind you and grab your heels. Keep your back straight and your abs engaged. Gently pull your hips forward and arch your back, bringing your head and chest toward your thighs.
7. Extended Triangle Pose (Utthita Trikonasana)
From Half Camel Pose, come to a standing position and step your right foot out to the right. Turn your left heel in and extend your left arm straight up. Bend at your waist and reach your right arm toward the ground. Keep your hips squared to the front of the mat.
8. Triangle Pose (Trikonasana)
From Extended Triangle Pose, come to a standing position and step your left foot out to the left. Turn your right heel in and extend your right arm straight up. Bend at your waist and reach your left arm toward the ground. Keep your hips squared to the front of the mat.
9. Downward-Facing Dog (Adho Mukha Svanasana)
From Triangle Pose, come back to Downward-Facing Dog.
10. Child’s Pose (Balasana)
From Downward-Facing Dog, lower your knees to the ground and bring your forehead to the floor. Extend your arms in front of you and let your shoulder blades fall down your back. Relax your tailbone and let your belly sink into your thighs.
11. Cat-Cow Pose (Mukha-Upavistha Konasana)
Come to all fours and inhale as you arch your back, bringing your chin to your chest and your tailbone up. Exhale as you round your back, tucking your chin and bringing your navel to your spine. Repeat this sequence a few times.
12. Seated Forward Bend (Pashchimottanasana)
From Cat-Cow Pose, come back to seated forward bend.
13. Half Camel Pose (Ardha Ushtrasana)
From seated forward bend, reach your arms behind you and grab your heels. Keep your back straight and your abs engaged. Gently pull your hips forward and arch your back, bringing your head and chest toward your thighs.
14. Extended Triangle Pose (Utthita Trikonasana)
From Half Camel Pose, come to a standing position and step your right foot out to the right. Turn your left heel in and extend your left arm straight up. Bend at your waist and reach your right arm toward the ground. Keep your hips squared to the front of the mat.
15. Triangle Pose (Trikonasana)
From Extended Triangle Pose, come to a standing position and step your left foot out to the left. Turn your right heel in and extend your right arm straight up. Bend at your waist and reach your left arm toward the ground. Keep your hips squared to the front of the mat.
16. Downward-Facing Dog (Adho Mukha Svanasana)
From Triangle Pose, come back to Downward-Facing Dog.
17. Child’s Pose (Balasana)
From Downward-Facing Dog, lower your knees to the ground and bring your forehead to the floor. Extend your arms in front of you and let your shoulder blades fall down your back. Relax your tailbone and let your belly sink into your thighs.
18. Cat-Cow Pose (Mukha-Upavistha Konasana)
Come to all fours and inhale as you arch your back, bringing your chin to your chest and your tailbone up. Exhale as you round your back, tucking your chin and bringing your navel to your spine. Repeat this sequence a few times.
19. Seated Forward Bend (Pashchimottanasana)
From Cat-Cow Pose, come back to seated forward bend.
20. Half Camel Pose (Ardha Ushtrasana)
From seated forward bend, reach your arms behind you and grab your heels. Keep your back straight and your abs engaged. Gently pull your hips forward and arch your back, bringing your head and chest toward your thighs.
21. Extended Triangle Pose (Utthita Trikonasana)
From Half Camel Pose, come to a standing position and step your right foot out to the right. Turn your left heel in and extend your left arm straight up. Bend at your waist and reach your right arm toward the ground. Keep your hips squared to the front of the mat.
22. Triangle Pose (Trikonasana)
From Extended Triangle Pose, come to a standing position and step your left foot out to the left. Turn your right heel in and extend your right arm straight up. Bend at your waist and reach your left arm toward the ground. Keep your hips squared to the front of the mat.
23. Downward-Facing Dog (Adho Mukha Svanasana)
From Triangle Pose, come back to Downward-Facing Dog.
24. Child’s Pose (Balasana)
From Downward-Facing Dog, lower your knees to the ground and bring your forehead to the floor. Extend your arms in front of you and let your shoulder blades fall down your back. Relax your tailbone and let your belly sink into your thighs.
25. Cat-Cow Pose (Mukha-Upavistha Konasana)
Come to all fours and inhale as you arch your back, bringing your chin to your chest and your tailbone up. Exhale as you round your back, tucking your chin and bringing your navel to your spine. Repeat this sequence a few times.
26. Seated Forward Bend (Pashchimottanasana)
From Cat-Cow Pose, come back to seated forward bend.
27. Half Camel Pose (Ardha Ushtrasana)
From seated forward bend, reach your arms behind you and grab your heels. Keep your back straight and your abs engaged. Gently pull your hips forward and arch your back, bringing your head and chest toward your thighs.
28. Extended Triangle Pose (Utthita Trikonasana)
From Half Camel Pose, come to a standing position and step your right foot out to the right. Turn your left heel in and extend your left arm straight up. Bend at your waist and reach your right arm toward the ground. Keep your hips squared to the front of the mat.
29. Triangle Pose (Trikonasana)
From Extended Triangle Pose, come to
Hatha Yoga Warm Up Sequence
The following sequence is a great way to start your Hatha Yoga practice. It warms up the body, preparing you for the more challenging poses to come.
1. Start in Mountain Pose (Tadasana).
2. Inhale as you reach your arms up overhead, then exhale as you fold forward, keeping your spine long.
3. Inhale as you reach your arms up overhead again, then exhale as you step or jump back to Chaturanga Dandasana.
4. Inhale as you reach your arms up overhead, then exhale as you lower into Downward-Facing Dog (Adho Mukha Svanasana).
5. Inhale as you step or jump forward to Plank Pose (Phalakasana), then exhale as you lower to the floor.
6. Inhale as you come into Cobra Pose (Bhujangasana), then exhale as you release.
7. Inhale as you come into Cat-Cow Pose (Marjaryasana-Bitilasana), then exhale as you release.
8. Repeat steps 2-7 on the other side.
Challenging Yoga Balance Sequence At The Wall
There are plenty of yoga balance sequences that can be performed on the ground, but what about when you want to take your practice to the wall? This challenging yoga balance sequence at the wall will test your balance, coordination and strength.
To begin, stand facing the wall with your feet about hip-width apart. Place your hands on the wall at shoulder height. Engage your core and slowly lift one leg off the ground, bringing your heel as close to your butt as possible. Hold for five seconds, then switch legs.
Once you have the basic balance pose down, you can add in a few variations. For example, try bringing your arms up in the air, or extending your leg out to the side.
This yoga balance sequence at the wall is a great way to improve your balance and coordination. It can also help to strengthen your core and leg muscles. Give it a try and see how you do!
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.
