Vagus Nerve Yoga Sequence
The vagus nerve is a large nerve that travels from the brainstem to the abdomen. It is responsible for many functions, including heart rate, digestion, and breathing. It can be activated through yoga poses and breathing exercises.
The following sequence is designed to activate the vagus nerve. It should be practiced regularly for best results.
1. Child’s Pose (Balasana)
Child’s pose is a simple yoga pose that can be practiced by anyone, regardless of experience or flexibility. It is a great pose for beginners and can be modified to fit any ability level.
To perform child’s pose, start on your hands and knees with your hands placed shoulder-width apart. Bring your big toes together and tuck your toes under. Exhale and lower your torso between your thighs. Rest your forehead on the floor and let your arms relax alongside your body. Stay in this pose for up to five minutes.
Child’s pose is a great pose for activating the vagus nerve. It relaxes the body and mind, and it stretches the hips, thighs, and lower back.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a yoga pose that stretches the entire body. It is a great pose for improving flexibility and relieving stress.
To perform downward-facing dog, start on your hands and knees with your hands placed shoulder-width apart. Exhale and lift your knees off the floor. Straighten your legs and lift your hips up towards the sky. Keep your head between your arms and your spine lengthened. Hold this pose for up to five minutes.
Downward-facing dog is a great pose for activating the vagus nerve. It stretches the spine, hamstrings, and calves. It also strengthens the arms and legs.
3. Camel (Ustrasana)
Camel is a yoga pose that stretches the entire body. It is a great pose for improving flexibility and relieving stress.
To perform camel, start on your knees with your hands placed on your hips. Exhale and lift your torso up and forward, reaching for your heels. Keep your hips pushed forward and your head and neck relaxed. Hold this pose for up to five minutes.
Camel is a great pose for activating the vagus nerve. It stretches the spine, chest, and hips. It also strengthens the back and legs.
4. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a yoga pose that stretches the entire body. It is a great pose for improving flexibility and relieving stress.
To perform seated forward bend, sit on the floor with your legs straight out in front of you. Flex your feet and point your toes up. Reach for your toes and slowly lower your torso towards the floor. Keep your spine lengthened and your head relaxed. Hold this pose for up to five minutes.
Seated forward bend is a great pose for activating the vagus nerve. It stretches the hamstrings, calves, and spine. It also relaxes the mind and relieves stress.
Aerial Yoga Sequencing
There are many different Aerial Yoga sequences that one can follow. However, before you begin any sequence, it is important to warm up your body. Some basic warm-ups include sun salutations, spinal twists, and hip openers.
Once you have warmed up your body, you can begin to sequence your aerial yoga poses. A good sequence to start with is the following:
1. Downward Dog
2. Camel
3. King Pigeon
4. Fish
5. Bow
6. Child’s Pose
7. Corpse Pose
These are just a few basic poses that can be included in an Aerial Yoga sequence. You can also add in other poses, depending on your level of experience and what you are comfortable with. Be sure to listen to your body and make any necessary modifications.
Aerial Yoga is a great way to improve your flexibility, strength, and balance. It is a fun and challenging workout that is suitable for all levels. So, give Aerial Yoga a try and see how you like it!
Ashtanga Yoga Back Bending Sequence
1. Supine Twist
This pose is great for spinal rotation and release of the lower back. Lie down on your back with both legs extended. Bring your right knee into your chest and clasp your hands around your shin. Gently pull your knee towards your chest and look over your left shoulder. Hold for a few breaths before switching sides.
2. Bridge
Bridge is a great way to open the chest and spine and release tension in the lower back. Lie down on your back with your feet flat on the ground and your knees bent. Place your hands on the floor beside you and press into your feet to lift your torso and hips off the ground. Hold for a few breaths before releasing back to the ground.
3. Camel
Camel is a great pose for opening the chest and stretching the spine. Camel is a more advanced pose, so please make sure you are comfortable with the basic Bridge and Supine Twist poses before attempting Camel. Start on your knees with your feet hip-width apart. Place your hands on your lower back with your fingers pointing down. Press into your feet and hands to lift your torso and hips up. Gently arch your back and tuck your chin into your chest. Hold for a few breaths before releasing back to the ground.
4. Bow
Bow is a great pose for stretching the entire back body. Start on your stomach with your legs hip-width apart. Bend your knees and reach back to grasp your ankles. Keep your elbows close to your body and pull your chest and head off the ground. Hold for a few breaths before releasing back to the ground.
5. Wheel
Wheel is a great pose for stretching the spine and opening the chest. Wheel is a more advanced pose, so please make sure you are comfortable with the basic Bridge and Camel poses before attempting Wheel. Start on your hands and knees with your hands shoulder-width apart. Place your feet hip-width apart and tuck your toes under. Press into your hands and feet to lift your torso and hips up. Keep your arms straight and press your hips and chest up towards the sky. Hold for a few breaths before releasing back to the ground.
Yoga Sequence Peak Pose
: Crow Pose
Crow Pose is a peak pose in a yoga sequence because it is a challenging pose that requires strength, balance and flexibility. The pose is named for the way a crow stands on one foot with its other foot balancing on its beak.
In Crow Pose, you balance on your hands and feet with your knees slightly bent. You can start in a squatting position and then lift your feet off the ground, or you can start in Downward-Facing Dog and lift your hips up and forward to come into the pose.
To maintain balance in Crow Pose, focus on keeping your core engaged and your gaze forward. Keep your elbows close to your body and your shoulders down. If you feel like you are going to fall over, either bring your feet back to the ground or widen your stance.
Crow Pose is a great way to build strength and balance. It can be a little challenging to get into the pose, but once you are in it, you will feel the burn!
30-Minute Yoga Sequence Pdf
by
Jessi Kneeland
There’s no need to spend an hour at the yoga studio when you can get all the benefits of a yoga practice in just 30 minutes. This sequence is designed to energize and invigorate you, while also providing a good stretch.
1. Start in mountain pose (tadasana).
2. Inhale as you reach your arms overhead, and then exhale as you fold forward, keeping your spine long.
3. Inhale as you reach your arms up and then exhale as you fold forward again.
4. Inhale as you reach your arms up for the third time, and then exhale as you fold all the way forward, resting your forehead on your knees.
5. Inhale as you come up to standing, and then exhale as you reach your arms out to the sides and lean to the right.
6. Inhale as you come back to center, and then exhale as you reach your arms out to the sides and lean to the left.
7. Inhale as you come back to center, and then exhale as you fold forward, keeping your spine long.
8. Inhale as you come up to standing, and then exhale as you reach your arms out to the sides and lean to the right.
9. Inhale as you come back to center, and then exhale as you reach your arms out to the sides and lean to the left.
10. Inhale as you come back to center, and then exhale as you fold forward, keeping your spine long.
11. Inhale as you come up to standing, and then exhale as you reach your arms overhead, and then fold forward.
12. Inhale as you reach your arms overhead for the second time, and then exhale as you fold forward again.
13. Inhale as you reach your arms overhead for the third time, and then exhale as you fold all the way forward, resting your forehead on your knees.
14. Inhale as you come up to standing, and then exhale as you reach your arms out to the sides and lean to the right.
15. Inhale as you come back to center, and then exhale as you reach your arms out to the sides and lean to the left.
16. Inhale as you come back to center, and then exhale as you fold forward, keeping your spine long.
17. Inhale as you come up to standing, and then exhale as you reach your arms out to the sides and lean to the right.
18. Inhale as you come back to center, and then exhale as you reach your arms out to the sides and lean to the left.
19. Inhale as you come back to center, and then exhale as you fold forward, keeping your spine long.
20. Inhale as you come up to standing, and then exhale as you reach your arms overhead, and then fold forward.
21. Inhale as you reach your arms overhead for the second time, and then exhale as you fold forward again.
22. Inhale as you reach your arms overhead for the third time, and then exhale as you fold all the way forward, resting your forehead on your knees.
23. Inhale as you come up to standing, and then exhale as you reach your arms out to the sides and lean to the right.
24. Inhale as you come back to center, and then exhale as you reach your arms out to the sides and lean to the left.
25. Inhale as you come back to center, and then exhale as you fold forward, keeping your spine long.
26. Inhale as you come up to standing, and then exhale as you reach your arms out to the sides and lean to the right.
27. Inhale as you come back to center, and then exhale as you reach your arms out to the sides and lean to the left.
28. Inhale as you come back to center, and then exhale as you fold forward, keeping your spine long.
29. Inhale as you come up to standing, and then exhale as you reach your arms overhead, and then fold forward.
30. Inhale as you reach your arms overhead for the second time, and then exhale as you fold forward again.
31. Inhale as you reach your arms overhead for the third time, and then exhale as you fold all the way forward, resting your forehead on your knees.
32. Hold for a few breaths, and then release.
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.
