Warm Up Yoga Sequence
by
Jenny Bick
www.jennybick.com
www.yogajenny.com
There is no question that a regular yoga practice can help to improve overall health and well-being, increase strength and flexibility, and promote feelings of relaxation and ease. But what if you’re just not sure how to get started, or what sequence of poses is best for you?
The following yoga sequence is a great way to start your practice, or to use as a warm-up before more strenuous poses. It will help to warm up the body and prepare it for deeper stretching.
1. Mountain Pose (Tadasana)
2. Downward Dog (Adho Mukha Svanasana)
3. Cat/Cow Pose (Marjaryasana/Bitilasana)
4. Child’s Pose (Balasana)
5. Upward Dog Pose (Urdhva Mukha Svanasana)
6. Downward Dog
7. Camel Pose (Ustrasana)
8. Low Lunge (Anjaneyasana)
9. Triangle Pose (Trikonasana)
10. Warrior I Pose (Virabhadrasana I)
11. Warrior II Pose (Virabhadrasana II)
12. Reverse Warrior Pose (Viparita Virabhadrasana)
13. Half Moon Pose (Ardha Chandrasana)
14. Standing Forward Bend ( Uttanasana)
15. Seated Forward Bend (Pashimottanasana)
16. Happy Baby Pose (Ananda Balasana)
17. Corpse Pose (Savasana)
1. Mountain Pose (Tadasana)
Mountain pose is a foundational pose that can be used to warm up the body or to end a yoga practice. It is a simple pose that can be done almost anywhere, and it is a great way to connect with the breath and focus on the present moment.
To perform mountain pose, start by standing tall with your feet hip-width apart and your toes pointing forward. Engage your abdominal muscles to help you stay upright, and relax your shoulders and neck. Take a few deep breaths and focus on lengthening your spine.
2. Downward Dog (Adho Mukha Svanasana)
Downward dog is a classic yoga pose that is often used as a warm-up. It stretches the hamstrings, calves, and shoulders, and strengthens the arms and wrists.
To do downward dog, start in mountain pose. Then, bend your knees and lift your hips up towards the sky, coming into an upside-down V-shape. Keep your hands shoulder-width apart, and press your heels into the ground. Hold for 5-10 breaths, then release back to mountain pose.
3. Cat/Cow Pose (Marjaryasana/Bitilasana)
Cat/cow pose is a gentle spinal twist that warms up the body and helps to loosen the spine. It can be done as a standalone pose, or as part of a larger sequence.
To do cat/cow pose, start on your hands and knees in a tabletop position. Round your back and tuck your chin, then release and arch your back, looking up towards the sky. Hold for 5-10 breaths, then repeat.
4. Child’s Pose (Balasana)
Child’s pose is a calming and restorative pose that can be done at any time during a yoga practice. It stretches the hips, thighs, and ankles, and can be used to relieve stress and tension.
To do child’s pose, start on your hands and knees in a tabletop position. Then, sit back on your heels and fold your torso forward, extending your arms out in front of you. Hold for 5-10 breaths, then release.
5. Upward Dog Pose (Urdhva Mukha Svanasana)
Upward dog is a yoga pose that stretches the chest, shoulders, and spine. It is often used as a warm-up pose, and it can help to increase energy and vitality.
To do upward dog pose, start in Downward Dog. Then, press your palms into the ground and lift your hips and torso up, arching your back. Keep your head between your arms, and hold for 5-10 breaths.
6. Downward Dog
7. Camel Pose (Ustrasana)
Camel pose is a backbend that stretches the chest, abdomen, and hip flexors. It is a great pose to open up the body and increase flexibility.
To do camel pose, start in standing position. Then, bend at the waist and reach for your heels with your hands. Keep your hips pushed forward, and hold for 5-10 breaths.
8. Low Lunge (Anjaneyasana)
Low lunge is a deep hip stretch that can be used to warm up the body or as part of a more advanced yoga sequence. It targets the hip flexors and quads, and can help to relieve tension in the lower back.
To do low lunge, start in a standing position. Then, step your left foot forward and lower your left knee to the ground. Keep your right leg straight, and reach your arms overhead. Hold for 5-10 breaths, then switch sides.
9. Triangle Pose (Trikonasana)
Triangle pose is a basic yoga pose that stretches the hamstrings, hips, and upper back. It is often used in beginner yoga classes, and it can help to improve balance and posture.
To do triangle pose, start in a standing position with your feet hip-width apart. Then, step your left foot back and pivot your body to the left, extending your left arm straight up towards the sky. Bend your right knee and reach your right hand towards your right ankle. Hold for 5-10 breaths, then switch sides.
10. Warrior I Pose (Virabhadrasana I)
Warrior I pose is a basic yoga pose that stretches the hips, thighs, and chest. It is often used in beginner yoga classes, and it can help to improve balance and posture.
To do warrior I pose, start in a standing position with your feet hip-width apart. Then, step your left foot forward and bend your left knee to the ground. Reach your arms overhead and extend your right arm out to the side. Hold for 5-10 breaths, then switch sides.
11. Warrior II Pose (Virabhadrasana II)
Warrior II pose is a basic yoga pose that stretches the hips, thighs, and chest. It is often used in beginner yoga classes, and it can help to improve balance and posture.
To do warrior II pose, start in a standing position with your feet hip-width apart. Then, step your left foot forward and bend your left knee to the ground. Reach your arms overhead and extend your right arm out to the side. Turn your head to look towards your right hand. Hold for 5-10 breaths, then switch sides.
12. Reverse Warrior Pose (Viparita Virabhadrasana)
Reverse warrior pose is a deep hip stretch that can be used to warm up the body or as part of a more advanced yoga sequence. It targets the hip flexors and quads, and can help to relieve tension in the lower back.
To do reverse warrior pose, start in a standing position with your feet hip-width apart. Then, step your right foot back and pivot your body to the right, extending your right arm straight up towards the sky. Bend your left knee and reach your left hand towards your left ankle. Hold for 5-10 breaths, then switch sides.
13. Half Moon Pose (Ardha Chandrasana)
Half moon pose is a deep hip stretch that can be used to warm up the body or as part of a more advanced yoga sequence. It targets the hip flexors and quads, and can help to relieve tension in the lower back.
To do half moon pose, start in a standing position with your feet hip-width apart. Then, raise your left arm straight up towards the sky, and extend your right leg out to the side. Keep your hips squared to the front of the room, and hold for 5-10 breaths. Then switch sides.
14. Standing Forward Bend ( Uttanasana)
Standing forward bend is a basic yoga pose that stretches the hamstrings, hips, and lower back. It is often used in beginner yoga classes, and it can help to improve posture and flexibility.
To do standing forward bend, start in a standing position with your feet hip-width apart. Then, fold forward at the waist, reaching for your toes
Gentle Yoga For Seniors Sequence
People of all ages can enjoy the benefits of yoga, and this sequence is especially designed with seniors in mind. Each pose is gentle and helps improve flexibility, balance, and range of motion.
1. Mountain pose (Tadasana)
This is the foundation for all standing poses. Stand with your feet hip-width apart and your arms at your sides. Ground your feet into the floor, and feel your spine lengthen and your shoulders relax.
2. Half Sun Salutation (Ardha Chandrasana)
This pose stretches the hamstrings, hips, and shoulders. Start in Mountain pose, then step or jump your feet 3-4 feet apart. Turn your left foot in slightly and your right foot out 90 degrees. Bend your knees and reach your arms overhead, clasping your hands together. Draw your bellybutton in to your spine and hold for 5-8 breaths. Repeat on the other side.
3. Triangle pose (Trikonasana)
This pose stretches the hamstrings, hips, and groin. Start in Triangle pose by standing with your feet 3-4 feet apart. Turn your right foot in slightly and your left foot out 90 degrees. Bend your right knee and reach your right arm straight out to the side, parallel to the floor. Reach your left arm straight up to the ceiling. Hold for 5-8 breaths, then repeat on the other side.
4. Downward-facing dog pose (Adho Mukha Svanasana)
This pose strengthens the arms, legs, and core. Start on all fours, then tuck your toes under and lift your hips up and back. Reach your heels toward the floor and hold for 5-8 breaths.
5. Cat-cow pose (Marjaryasana-Bitilasana)
This pose helps to stretch and lengthen the spine. Start on all fours, then inhale as you arch your spine and look up. Exhale as you round your spine and tuck your chin. Hold for 5-8 breaths.
6. Seated forward fold (Parsvottonasana)
This pose stretches the hamstrings and spine. Sit with your legs extended in front of you. Fold forward, reaching for your toes or the floor. Hold for 5-8 breaths.
7. Child’s pose (Balasana)
This pose is a resting pose that relaxes the mind and body. Kneel on the floor, then sit back on your heels and extend your arms forward. Rest your forehead on the floor and hold for 5-8 breaths.
8. Corpse pose (Savasana)
This is a deep relaxation pose that allows the body to restore and rejuvenate. Lie on your back with your legs extended and your arms at your sides. Close your eyes and breathe deeply for 5-10 minutes.
60 Minute Chair Yoga Sequence
Hello friends! If you’re like me, you’re always looking for ways to add a little more yoga into your life. Chair yoga is a great way to do just that! Not only does it make yoga more accessible to those who may find traditional yoga poses difficult or intimidating, but it’s also a great way to build strength, flexibility, and balance.
This 60 minute chair yoga sequence is a great way to get started. It will help to warm up the body and get you ready for some of the more challenging poses.
1. Seated spinal twist: Sit in a chair with your feet flat on the ground. Inhale and twist to the right, bringing your right hand to the outside of your left thigh. Exhale and twist to the left, bringing your left hand to the outside of your right thigh.
2. Seated forward fold: Sit in a chair with your feet flat on the ground. Inhale and fold forward, extending your arms out in front of you. Exhale and fold forward a second time,bringing your hands to the floor or to your shins.
3. Chair hamstring stretch: Sit in a chair with your feet flat on the ground. Straighten your left leg and place your left foot on your right thigh. Lean forward, extending your torso over your left leg. Hold for a few seconds, then switch legs.
4. Cat/cow pose: Come to all fours on the floor. Inhale and arch your back, bringing your chin to your chest. Exhale and tuck your chin, rounding your back. Repeat for a few breaths.
5. Downward facing dog: From all fours, press your palms into the floor and lift your hips up and back. Keep your heels pressed down as you stretch your spine and hamstrings. Hold for a few seconds, then walk your feet forward to come back to all fours.
6. Seated forward fold: Sit in a chair with your feet flat on the ground. Inhale and fold forward, extending your arms out in front of you. Exhale and fold forward a second time,bringing your hands to the floor or to your shins.
7. Chair twist: Sit in a chair with your feet flat on the ground. Inhale and twist to the right, bringing your right hand to the outside of your left thigh. Exhale and twist to the left, bringing your left hand to the outside of your right thigh.
8. Child’s pose: Come to all fours on the floor. Sit back on your heels and extend your arms overhead, resting your forehead on the floor. Hold for a few seconds, then come back to all fours.
9. Mountain pose: Come to standing, with your feet together and your hands at your sides. Engage your pelvic floor and tuck your tailbone under as you lift your chest and press your shoulders down. Hold for a few seconds, then release.
10. Chair balance: Sit in a chair with your feet flat on the ground. Lift your left leg and place your left foot on your right thigh. Place your right hand on your left ankle and your left hand on your right thigh. Engage your core and glutes as you lift your left arm up to the sky. Hold for a few seconds, then switch legs.
11. Tree pose: Stand with your feet together and your hands at your sides. Shift your weight to your left foot and place your right ankle above your left knee. Bring your palms together in front of your chest and gaze at your thumbs. Hold for a few seconds, then switch legs.
12. Warrior I: Step your left foot back about 3 feet and turn your left heel down. Bend your left knee and reach your left arm straight up to the sky. Reach your right arm out to the side. Hold for a few seconds, then switch legs.
13. Warrior II: Step your left foot forward about 3 feet and turn your left heel down. Bend your left knee and reach your left arm straight out to the side. Reach your right arm out to the opposite side. Hold for a few seconds, then switch legs.
14. Triangle pose: Step your left foot back about 3 feet and turn your left heel down. Reach your left arm straight up to the sky and reach your right arm out to the side. Keep your hips facing forward as you bend your left knee. Hold for a few seconds, then switch legs.
15. Extended triangle pose: Step your left foot back about 3 feet and turn your left heel down. Reach your left arm straight up to the sky and reach your right arm out to the side. Reach your left hand down to your ankle, then extend your right arm up to the sky. Hold for a few seconds, then switch legs.
16. Half Camel pose: Step your left foot forward about 3 feet and turn your left heel down. Reach your left arm straight up to the sky and reach your right arm out to the side. Bring your right hand to the back of your right thigh and lift your torso up and forward. Hold for a few seconds, then switch legs.
17. Seated forward fold: Sit in a chair with your feet flat on the ground. Inhale and fold forward, extending your arms out in front of you. Exhale and fold forward a second time,bringing your hands to the floor or to your shins.
18. Chair hamstring stretch: Sit in a chair with your feet flat on the ground. Straighten your left leg and place your left foot on your right thigh. Lean forward, extending your torso over your left leg. Hold for a few seconds, then switch legs.
19. Corpse pose: Lie down on your back with your feet flat on the ground and your arms at your sides. Close your eyes and relax your body. Hold for a few minutes, then come back to standing.
Documenting Yoga Sequence For Teachers
If you’re like most yoga teachers, you’ve probably developed your own sequence of poses that you teach in class. But if you’re looking for new ideas or want to make sure your sequence is as effective as possible, it can be helpful to take a look at sequences that have been developed by experienced teachers.
In this article, we’ll take a look at a sequence that was developed by Leslie Kaminoff, an internationally recognized expert on yoga and breath work. Kaminoff’s sequence is designed to open the hips and chest, and to improve flexibility and range of motion.
The sequence begins with a few simple poses that warm up the body, followed by a series of hip openers and chest openers. If you’re short on time, you can omit the final few poses, which are designed to increase flexibility and range of motion.
Here’s the sequence:
Warm-Up Poses
1. Mountain pose
2. Downward dog
3. Cat-cow pose
4. Upward dog pose
Hip Openers
1. Triangle pose
2. Half moon pose
3. Warrior II pose
4. Lizard pose
Chest Openers
1. Cobra pose
2. Camel pose
3. Fish pose
4. Seated forward fold
Final Poses
1. Triangle pose
2. Half moon pose
3. Warrior II pose
4. Lizard pose
5. Camel pose
6. Fish pose
7. Seated forward fold
3 Minute Yoga Sequence
Do you ever feel rushed and stressed out? If so, you’re not alone. According to a study by the American Psychological Association, more than half of all Americans report feeling stressed out most of the time. While there are many different ways to deal with stress, yoga can be a great option.
In this three-minute yoga sequence, you’ll do a few poses that are known to be especially effective in relieving stress. The sequence is simple, but it will get your heart rate up and help you to feel more relaxed.
Start by standing in Mountain pose.
Take a deep breath in and raise your arms overhead.
Exhale and fold forward, keeping your spine long.
Inhale and raise your torso back to standing.
Next, step your left foot back and come into Downward-Facing Dog.
Stay here for a few breaths, then step your right foot forward and come into Forward Fold.
Stay here for a few breaths, then slowly rise back to standing.
Finish by standing in Mountain pose and taking a few deep breaths.
The poses in this sequence are all basic yoga poses, but they can be very effective in relieving stress. If you’re feeling stressed out, give this sequence a try. You may be surprised at how relaxed you feel afterwards.
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.
