Yin Yoga Chakra Sequence
There are seven main chakras in the body, and each one corresponds to a different color, element, and bodily function. The yin yoga chakra sequence is designed to open and energize these chakras, and can be practiced once or twice a week. The sequence is as follows:
1. Muladhara chakra (red, earth, survival instincts)
2. Svadhisthana chakra (orange, water, creativity and sexuality)
3. Manipura chakra (yellow, fire, power and will)
4. Anahata chakra (green, air, love and compassion)
5. Vishuddha chakra (purple, ether, communication and intuition)
6. Ajna chakra (indigo, light, insight and knowledge)
7. Sahasrara chakra (white, infinity, consciousness)
1. Muladhara chakra: Start in a comfortable seated position with your spine straight. Inhale and lift your arms overhead, then exhale and fold forward, keeping your spine straight. Place your hands on the floor in front of you and slowly walk them out in front of you until you are in a Downward Facing Dog position. Hold for five breaths, then inhale and lift your torso and legs up into an inverted V position. Hold for five breaths, then release and return to Downward Facing Dog.
2. Svadhisthana chakra: From Downward Facing Dog, step your right foot forward between your hands and come into a low lunge. Drop your left knee to the floor and place your left hand on the floor behind you. Reach your right arm up overhead and hold for five breaths. Then release and step your left foot back to Downward Facing Dog. Repeat on the other side.
3. Manipura chakra: From Downward Facing Dog, jump your feet up to your hands and come into a high lunge. Reach your arms overhead and hold for five breaths. Then release and step your feet back to Downward Facing Dog.
4. Anahata chakra: From Downward Facing Dog, walk your feet in towards your hands and lower your torso to the floor. Place your forehead on the floor and hold for five breaths. Then lift your torso and come into Child’s Pose. Hold for five breaths, then release and return to Downward Facing Dog.
5. Vishuddha chakra: From Downward Facing Dog, step your left foot forward between your hands and come into a low lunge. Drop your right knee to the floor and place your right hand on the floor behind you. Reach your left arm up overhead and hold for five breaths. Then release and step your right foot back to Downward Facing Dog. Repeat on the other side.
6. Ajna chakra: From Downward Facing Dog, come into a seated position with your spine straight. Extend your left leg out in front of you and place your left hand on your left thigh. Bend your right knee and place your right hand on your right ankle. Hold for five breaths, then switch sides.
7. Sahasrara chakra: From Downward Facing Dog, come into a seated position with your spine straight. Extend your right leg out in front of you and place your right hand on your right thigh. Bend your left knee and place your left hand on your left ankle. Hold for five breaths, then switch sides.
Evening Restorative Yoga Sequence
Do you ever feel like you’re running on fumes by the end of the day? If so, you’re not alone. Between work, family, and social obligations, it’s no wonder that many of us feel exhausted by the time we get home.
Fortunately, there’s a simple solution: restorative yoga. This practice is designed to help you relax and rejuvenate, and it can be done in as little as fifteen minutes.
To get started, find a quiet spot where you can relax without interruption. Then, follow along with the sequence below.
1. Start by sitting in a comfortable position, with your spine straight and your eyes closed.
2. Inhale and exhale deeply, focusing on the sensation of the breath moving in and out of your body.
3. When you’re ready, begin to move through the following sequence:
• Seated spinal twist
• Seated forward fold
• Legs up the wall
• Corpse pose
4. Repeat the sequence as often as you’d like, or until you feel completely relaxed.
The seated spinal twist is a great way to start the sequence. It helps to loosen up the spine and get the blood flowing to the upper body.
Next, move on to the seated forward fold. This pose is a great way to stretch the hamstrings and the lower back.
Then, move on to the legs up the wall pose. This pose is excellent for relieving tension in the lower back and the legs.
Finally, move into the corpse pose. This pose is a great way to completely relax your body and mind.
If you have the time, you can repeat the sequence a few times. Or, you can simply relax and breathe deeply for a few minutes. Either way, you’ll soon feel refreshed and rejuvenated.
Printable Chair Yoga Sequence
If you’re looking for a way to add some activity to your day, or if you’re just looking for a way to relax and de-stress, chair yoga may be the answer for you! Chair yoga is a great way to get the benefits of yoga without having to invest in a lot of expensive equipment or learn a lot of complicated poses.
In this sequence, we’ll be using a chair to help us with balance and support. If you don’t have a chair, you can use a wall or a countertop to help you with some of the poses.
Before you begin, make sure you take a few deep breaths and relax into your practice.
1. Seated Forward Bend:
Start by sitting in a comfortable position in your chair. If you need to, you can use a blanket or a cushion to make sure you’re sitting up straight with your spine elongated.
Inhale and reach your arms up overhead. Exhale and fold forward, reaching for your toes or extending your hands to the floor. Hold for a few breaths, then inhale and slowly rise back up to seated.
2. Extended Triangle:
Start in the same seated position as before. Reach your right arm out to the side and your left arm straight up overhead.
Rotate your torso to the right and look up at your left hand. Hold for a few breaths, then switch sides.
3. Chair Camel:
Start in the same seated position as before. Reach your hands back to grasp the back of your chair.
Keeping your back straight, slowly lean back until you feel a comfortable stretch in your chest and shoulders. Hold for a few breaths, then slowly return to seated.
4. Seated Twist:
Start in the same seated position as before. Take a deep breath in and, as you exhale, twist to the right, reaching your left hand to the outside of your right knee.
You can keep your right hand on the floor or reach for your left hand. Hold for a few breaths, then switch sides.
5. Child’s Pose:
Start in a kneeling position. Bring your big toes together and sit back on your heels.
Extend your arms forward and rest your forehead on the floor. Take a few deep breaths, then slowly come back up to kneeling.
6. Mountain Pose:
Start in a standing position, with your feet hip-width apart.
Tuck your pelvis under and extend your spine upward. Relax your shoulders and extend your arms out to your sides, parallel to the floor.
Take a few deep breaths, then slowly lower your arms.
Yin Yoga Sequence For Beginners Pdf
The yin yoga sequence for beginners pdf is a great way to start your yoga journey. This sequence is designed to open up the hips and spine, while also providing a gentle introduction to the practice of yin yoga.
The sequence begins with a few basic poses to warm up the body. These poses help to increase the flow of blood and energy to the hips and spine. Next, you will move into the main sequence, which consists of a series of hip openers and spine extensions.
The hip openers in this sequence are great for releasing tension in the hips and lower back. The spine extensions help to elongate the spine and improve flexibility. Finally, you will finish with a few relaxation poses to help you calm the mind and body.
If you are new to yoga, be sure to consult with a yoga teacher before starting this sequence. It is always important to learn the correct alignment and form for each pose. Be patient and take your time as you work through this sequence. With practice, you will soon experience the benefits of yin yoga.
Angamardana Yoga Sequence
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
The goal of Angamardana is to improve overall fitness, increase muscle mass and tone, and reduce body fat.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
The goal of Angamardana is to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
The goal of Angamardana is to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
The goal of Angamardana is to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
The goal of Angamardana is to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
Angamardana is a hatha yoga sequence that is designed to improve overall fitness, increase muscle mass and tone, and reduce body fat. The sequence is based on a series of postures that work the entire body, and it can be modified to fit any level of fitness. The best way to practice Angamardana is to begin with a few basic postures and then gradually add more advanced postures as you become more comfortable with the sequence.
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.
