Yin Yoga Sequence For Fall
The leaves are changing color and the air is getting cooler. autumn is officially here! This is the perfect time to add a yin yoga sequence to your practice to help you stay warm and centered as the weather starts to change.
The yin yoga sequence below is designed to open up the hips, hamstrings, and lower back. It is especially beneficial for those who sit for long periods of time or who have tight hips and hamstrings.
If you have any injuries or health conditions, please consult your doctor before practicing this sequence.
1. Child’s Pose (Balasana)
This pose is a great way to start your yin yoga sequence. It helps to stretch the hips, thighs, and lower back.
To come into Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Bring your big toes together and allow your knees to fall out to the sides. Sit back on your heels and extend your arms forward to rest your forehead on the floor.
Stay in this pose for 1-3 minutes.
2. Cat-Cow Pose (Matsyasana-Bitilasana)
This pose is a great way to warm up the spine and stretch the hips, back, and neck.
To come into Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you round your spine and exhale as you arch your spine. As you move through the pose, focus on moving your spine and hips in opposite directions.
Stay in this pose for 1-3 minutes.
3. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is a great hip opener that can be a little bit challenging for beginners. If you find the pose too difficult, you can always place a blanket or block under your hip for support.
To come into Pigeon Pose, start in Downward-Facing Dog. Step your left foot forward between your hands and lower your left knee to the ground. Extend your right leg behind you and place your right ankle on top of your left thigh. Square your hips towards the front of the room and relax your head and shoulders.
Stay in this pose for 1-3 minutes.
4. Half Butterfly Pose (Ardha Baddha Padma Paschimottanasana)
Half Butterfly Pose is a great hip opener that can be done anywhere, even in a chair.
To come into Half Butterfly Pose, sit with your spine straight and your legs extended in front of you. Bend your left knee and bring your left foot to your right inner thigh. Hold your left ankle with your left hand and use your right hand to reach for your left big toe.
Stay in this pose for 1-3 minutes.
5. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine Hand-To-Big-Toe Pose is a great way to stretch the hamstrings and lower back.
To come into Supine Hand-To-Big-Toe Pose, lie on your back with your legs extended. Bend your left knee and bring your left foot to your right inner thigh. Hold your left ankle with your left hand and use your right hand to reach for your left big toe.
Stay in this pose for 1-3 minutes.
6. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great way to stretch the hamstrings and lower back.
To come into Seated Forward Bend, sit with your spine straight and your legs extended in front of you. Fold forward from your hips, keeping your spine straight. Reach for your toes or clasp your hands around your shins.
Stay in this pose for 1-3 minutes.
7. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a great way to stretch the hips and chest.
To come into Bridge Pose, lie on your back with your feet flat on the ground and your legs bent. Place your feet hip-width apart and press into your feet to lift your torso and hips off the ground. Keep your spine straight and your shoulder blades pressed down.
Stay in this pose for 1-3 minutes.
8. Corpse Pose (Savasana)
Corpse Pose is a great way to end your yin yoga sequence. It allows your body to relax and rejuvenate.
To come into Corpse Pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your body and mind.
Stay in this pose for 5-10 minutes.
Bhakti Yoga Sequence
The following sequence is designed to open your heart and increase your sense of connection to the divine. It can be practiced any time, but is especially beneficial when done in the morning or evening.
1.Start in a comfortable seated position with your spine straight. Close your eyes and take a few deep breaths, focusing on the sensation of the breath moving in and out of your body.
2.Bring your attention to your heart center. Visualize a bright light shining in the center of your chest. As you breathe in, allow the light to grow brighter and brighter. As you breathe out, allow the light to spread throughout your entire body.
3.Now, begin to recite the following mantra:
“Om Namo Bhagavate Vasudevaya”
This mantra is a prayer to Lord Vasudeva, the divine incarnation of love and compassion. As you recite the mantra, allow yourself to feel the presence of divine love and compassion within your heart.
4.Continue to recite the mantra for a few minutes, or until you feel a sense of peace and connection within your heart. then, slowly open your eyes and begin your day.
Hatha Yoga Sun Salutation Sequence
The sun salutation sequence is a hatha yoga practice that is used to warm up the body for a more vigorous practice or to cool down the body after a more vigorous practice. The sequence is also a great way to practice synchronizing the breath with the movement. The sun salutation sequence is composed of a series of 12 poses.
The first pose in the sun salutation sequence is Mountain pose. Mountain pose is a standing pose that is used to ground and center the body. The second pose in the sequence is Forward Fold. Forward Fold is a standing pose that is used to lengthen and stretch the spine. The third pose in the sequence is Halfway Lift. Halfway Lift is a standing pose that is used to lift and lengthen the spine. The fourth pose in the sequence is Downward Dog. Downward Dog is a pose that is used to stretch and lengthen the spine and the hamstrings. The fifth pose in the sequence is Upward Dog. Upward Dog is a pose that is used to stretch and lengthen the spine and the chest. The sixth pose in the sequence is Lunge. Lunge is a pose that is used to stretch the hips and the groin. The seventh pose in the sequence is Triangle Pose. Triangle Pose is a pose that is used to stretch the hips, the groin, and the shoulders. The eighth pose in the sequence is Warrior I. Warrior I is a pose that is used to stretch the hips, the groin, and the chest. The ninth pose in the sequence is Warrior II. Warrior II is a pose that is used to stretch the hips, the groin, and the shoulders. The tenth pose in the sequence is Reverse Warrior. Reverse Warrior is a pose that is used to stretch the hips, the groin, and the chest. The eleventh pose in the sequence is Extended Triangle Pose. Extended Triangle Pose is a pose that is used to stretch the hips, the groin, and the chest. The twelfth and final pose in the sequence is Half Camel Pose. Half Camel Pose is a pose that is used to stretch the chest and the hips.
Restorative Yoga Practice Sequence
This sequence is designed to help you restore and balance your body, mind and spirit. The poses are gentle and relaxing, and are perfect for all levels of practice.
1. Child’s Pose (Balasana)
This pose is a resting pose that helps to calm the mind and stretch the back.
Instructions:
1. Kneel on the floor, with your big toes touching and your knees hip-width apart.
2. Sit back on your heels, and reach your arms forward to rest your forehead on the floor.
3. Stay in this pose for a few deep breaths, then release and repeat.
2. Seated Forward Bend (Paschimottanasana)
This pose helps to stretch the entire body, and is especially good for the hamstrings and lower back.
Instructions:
1. Sit on the floor with your legs extended straight in front of you.
2. Reach for your toes and slowly fold forward, keeping your spine long.
3. Stop when you feel a deep stretch in your hamstring or lower back, and hold for a few deep breaths.
4. Release and repeat.
3. Supported Child’s Pose (Salamba Balasana)
This pose is a gentle backbend that helps to open the chest and spine.
Instructions:
1. Place a bolster, pillow or folded blanket in the center of your mat.
2. Kneel on the floor in front of the bolster, with your big toes touching and your knees hip-width apart.
3. Sit back on your heels, and reach your arms forward to rest your forehead on the bolster.
4. Stay in this pose for a few deep breaths, then release and repeat.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is a gentle spinal stretch that helps to open the spine and relieve tension.
Instructions:
1. Start on all fours, with your hands directly below your shoulders and your knees hip-width apart.
2. Inhale and arch your spine up, tucking your chin to your chest.
3. Exhale and curl your spine down, tucking your chin to your chest.
4. Repeat this sequence a few times, moving with your breath.
5. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a classic yoga pose that helps to stretch the entire body.
Instructions:
1. Start in tabletop position, with your hands directly below your shoulders and your knees hip-width apart.
2. Inhale and lift your knees off the floor, then press your hips up and back to form an inverted V shape with your body.
3. Keep your heels pressed down to the floor, and hold for a few deep breaths.
4. Release and repeat.
Best Slow Flow Yoga Sequence
for Beginners
If you’re new to yoga, a slow flow sequence is a great place to start. This type of yoga sequence typically includes a variety of poses that are held for a few breaths each. This allows you to focus on your breath and connect with your body, without feeling overwhelmed.
The following sequence is a great way to start your practice. It includes a variety of poses that stretch and strengthen your body. As you move through the sequence, take your time and focus on your breath.
1. Mountain Pose
Mountain pose is a great way to start your practice. It helps you connect with your breath and center yourself.
To perform mountain pose, stand with your feet hip-width apart and your arms at your sides. Engage your abs and press your heels into the ground. Relax your shoulders and extend your spine. Hold for a few breaths, then release and move on to the next pose.
2. Downward Dog
Downward dog is a great pose to stretch your hamstrings and calves. It also strengthens your arms and legs.
To perform downward dog, start in mountain pose. Then, bend your knees and lift your hips up in the air. Extend your spine and press your heels into the ground. Hold for a few breaths, then release and move on to the next pose.
3. Warrior I
Warrior I is a great pose to strengthen your legs and open your hips.
To perform warrior I, stand with your feet hip-width apart and your arms at your sides. Turn your left foot out and your right foot in. Extend your arms out to the sides and bend your left knee. Extend your hips and hold for a few breaths. release and switch sides.
4. Chair Pose
Chair pose is a great way to strengthen your thighs and glutes.
To perform chair pose, stand with your feet hip-width apart and your arms at your sides. Bend your knees and sink your hips down as if you were sitting in a chair. Extend your spine and hold for a few breaths. release and move on to the next pose.
5. Camel Pose
Camel pose is a great way to open your chest and hips.
To perform camel pose, start in table top position. Then, extend your right leg back and press your heel into the ground. Reach your right hand up to the sky and press your left hand into the ground. Hold for a few breaths, then release and switch sides.
6. Cat/Cow Pose
Cat/Cow pose is a great way to warm up your spine.
To perform cat/cow pose, start on your hands and knees. Arch your back and look up at the sky in cow pose. Then, tuck your chin and round your back in cat pose. Hold for a few breaths, then release and move on to the next pose.
7. Extended Triangle Pose
Extended triangle pose is a great way to stretch your hamstrings and open your hips.
To perform extended triangle pose, stand with your feet 3-4 feet apart. Turn your left foot out and your right foot in. Extend your left arm out to the side and bend your left knee. Reach your right hand to the sky and hold for a few breaths. release and switch sides.
8. Seated Forward Bend
Seated forward bend is a great pose to stretch your hamstrings and spine.
To perform seated forward bend, sit with your legs extended in front of you. Bend your knees and fold your torso over your legs. Reach for your toes and hold for a few breaths. release and move on to the next pose.
9. Child’s Pose
Child’s pose is a great way to relax your body and mind.
To perform child’s pose, sit on your heels with your knees together. Extend your arms out in front of you and fold your torso over your thighs. Relax your head and hold for a few breaths. release and move on to the next pose.
10. Corpse Pose
Corpse pose is a great way to end your practice.
To perform corpse pose, lie on your back with your legs extended and your arms at your sides. Close your eyes and relax your body and mind. Hold for a few minutes, then release and move on to the next pose.
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.
