Valentine Yoga Sequence
Love is in the air! What could be more perfect than practicing yoga together on Valentine’s Day? This sequence is designed to open the heart and connect you with your loved ones.
1. Mountain pose (Tadasana)
Start in mountain pose, standing tall and strong. Ground down through your feet and feel your spine lengthen upward. Spread your toes and imagine you are rooting down into the earth like a tree. Relax your shoulders and allow your neck to lengthen.
2. Cat-Cow pose (Marjaryasana-Bitilasana)
Come into cat-cow pose, moving with the breath. Inhale as you arch your back and look up, and exhale as you round your spine and tuck your chin. Move through a few rounds of this gentle flow, feeling your spine and back muscles lengthen and stretch.
3. Downward-facing dog (Adho Mukha Svanasana)
Move on to downward-facing dog, coming onto your hands and feet. Spread your fingers wide and press firmly into the ground. Keep your legs straight as you press your heels toward the ground. Hold for a few breaths, feeling the stretch in your hamstrings and calves.
4. Half Camel pose (Ardha Ustrasana)
From downward-facing dog, step your right foot forward into a lunge. Keep your left knee bent and place your left hand on your left thigh. Reach your right arm straight up toward the sky, and feel the stretch in your back and chest. Hold for a few breaths, then switch sides.
5. Warrior I pose (Virabhadrasana I)
From downward-facing dog, come into a low lunge with your left foot forward. Raise your arms overhead and look up, feeling the stretch in your chest and shoulders. Hold for a few breaths, then switch sides.
6. Seated twist (Parsvottanasana)
Sit on the ground with your legs straight out in front of you. Cross your right leg over your left, and place your left hand on the floor behind you. Twist to the right, and place your right hand on the outside of your right thigh. Hold for a few breaths, then switch sides.
7. Child’s pose (Balasana)
Finish your sequence with child’s pose. Kneel on the ground, then sit back on your heels and extend your arms forward. Relax into the pose, letting your head sink down to the ground. Hold for a few breaths, feeling the stretch in your hips and back.
Intermediate Yoga Class Sequence
The following yoga class sequence is designed for students who have some experience practicing yoga. If you are a beginner, we recommend that you first attend a beginner yoga class. The class sequence below begins with a few simple warm-up poses and then progresses to a few more challenging poses. Remember to always listen to your body and never push yourself too hard. If you feel uncomfortable or experience any pain during a pose, please come out of the pose and consult with your instructor.
Warrior I (Virabhadrasana I)
Warrior I is a powerful standing pose that strengthens the legs and opens the hips.
To begin, stand in Mountain Pose (Tadasana) with your feet hip-width apart. Turn your left foot in slightly and turn your right foot out 90 degrees. Bend your right knee and reach your right hand to your right ankle or thigh. Reach your left hand up toward the ceiling. Hold for 5-10 breaths, then repeat on the other side.
Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a great way to open the hips and stretch the hamstrings.
To begin, stand in Mountain Pose (Tadasana) with your feet 3-4 feet apart. Turn your left foot in slightly and turn your right foot out 90 degrees. Reach your right hand to your right ankle or thigh. Reach your left hand up toward the ceiling. Hold for 5-10 breaths, then repeat on the other side.
Tree Pose (Vriksasana)
Tree Pose is a great way to improve balance and focus.
To begin, stand in Mountain Pose (Tadasana) with your feet hip-width apart. Bend your left knee and place your left foot on your right inner thigh. Reach your arms out to the sides and clasp your hands together. Hold for 5-10 breaths, then repeat on the other side.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose to stretch the hamstrings and back.
To begin, come onto all fours with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide and press firmly into the floor. tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the floor. Hold for 5-10 breaths.
Backbends Yoga Sequence
Yoga backbends are a great way to open up the chest and front of the body. They also can help to improve flexibility and range of motion in the spine.
The following yoga sequence is designed to help you get the most out of your backbends. It includes a variety of poses that will help to warm up the body and stretch the muscles and connective tissues around the spine.
1. Cat-Cow Pose
Cat-Cow Pose is a great way to warm up the spine and prepare for backbends. It helps to stretch the back, neck and chest muscles.
Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Continue moving back and forth between these two poses, breathing deeply.
2. Downward-Facing Dog
Downward-Facing Dog is a classic yoga pose that is great for stretching the back and hamstrings.
Come to all fours, and then lift your hips up and back, extending your spine and pressing your heels into the floor. Hold the pose for a few breaths, then release back to all fours.
3. Child’s Pose
Child’s Pose is a great way to relax and stretch the back.
Kneel on the floor and extend your arms forward, then lower your torso between your thighs. Rest your forehead on the floor and hold the pose for a few breaths.
4. Camel Pose
Camel Pose is a great way to open up the chest and front of the body.
Come to kneeling, then reach back and grasp your heels with your hands. Push your hips forward and arch your back, extending your chest and head toward the ceiling. Hold the pose for a few breaths, then release back to kneeling.
5. Upward-Facing Dog Pose
Upward-Facing Dog Pose is a great way to open up the chest and front of the body.
Come to all fours, and then lift your torso and hips up into the air, extending your spine. Hold the pose for a few breaths, then release back to all fours.
6. Bridge Pose
Bridge Pose is a great way to open up the chest and front of the body.
Lie flat on your back on the floor and place your feet flat on the floor, hip-width apart. Arms should be by your sides, with your palms flat on the floor. Inhale as you lift your hips and torso off the floor, and clasp your hands together on top of your chest. Hold the pose for a few breaths, then release back to the floor.
7. Wheel Pose
Wheel Pose is a challenging backbend that can help to open up the chest and spine.
Start in Bridge Pose, then press your hands into the floor and slowly lift your torso and hips up into the air. Keep your head and spine in line with your body, and press your feet and palms into the floor to help you stay up. Hold the pose for a few breaths, then release back to Bridge Pose.
Ashtanga Yoga Sequence For Beginners Pdf
The Ashtanga Yoga sequence for beginners pdf is a great way to start your yoga journey. The sequence is designed to help you build strength, flexibility and endurance. The sequence is also a great way to learn the basic poses of Ashtanga Yoga.
The sequence begins with Sun Salutations. Sun Salutations are a series of poses that warm up the body and prepare you for the Ashtanga Yoga sequence. The sequence then moves on to the basic poses of Ashtanga Yoga. These poses help to build strength, flexibility and endurance.
The sequence ends with a relaxation pose. Relaxation is an important part of yoga. It allows you to relax and rejuvenate your mind and body.
The Ashtanga Yoga sequence for beginners pdf is a great way to start your yoga journey. The sequence will help you to build strength, flexibility and endurance. The sequence will also help you to learn the basic poses of Ashtanga Yoga.
Yoga Gentle Vinyasa Flow Sequence
This Yoga Gentle Vinyasa Flow Sequence is a great way to start your day! It is a gentle flow that will wake you up and get your body moving. This sequence is also great for beginners.
1. Start in Downward Dog.
2. Inhale and step your right foot forward, coming into a Runner’s Lunge.
3. Exhale and step your left foot back, coming into a Downward Dog.
4. Inhale and step your right foot forward, coming into a Runner’s Lunge.
5. Exhale and step your left foot back, coming into a Downward Dog.
6. Inhale and step your right foot forward, coming into a Runner’s Lunge.
7. Exhale and step your left foot back, coming into a Downward Dog.
8. Inhale and step your right foot forward, coming into a Runner’s Lunge.
9. Exhale and step your left foot back, coming into a Downward Dog.
10. Inhale and come up to standing.
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.
