Yin Yoga Sequence For Lung Meridian
The Lung Meridian begins at the outer corner of the eye and runs down the arm to the thumb. It is responsible for bringing in energy and oxygen to the body. When this meridian is blocked, we can experience respiratory problems, asthma, and other lung-related issues.
A yin yoga sequence for the Lung Meridian can help to open and energize this pathway. It is important to focus on deep, slow breathing throughout the sequence to really allow the energy to flow.
1. Start in a seated position with your legs crossed. Bring your hands to your heart center and take a few deep breaths, feeling the breath move through your body.
2. Reach your left arm up to the sky, and then slowly lower it down to the outside of your left thigh. Reach your right arm up to the sky, and then slowly lower it down to the outside of your right thigh.
3. Sit up tall and twist to the left, placing your left hand on the floor behind you. Look over your left shoulder and hold for a few deep breaths.
4. Come back to center and twist to the right, placing your right hand on the floor behind you. Look over your right shoulder and hold for a few deep breaths.
5. Reach your arms up to the sky, and then slowly lower them down to your sides.
6. Take a few more deep breaths here, feeling the energy of the Lung Meridian flowing through your body. When you’re ready, slowly come back to seated.
Yin Yoga Sequence For Shoulders
and Upper Back
The shoulder is a ball and socket joint that allows for a large range of motion in the arm. The shoulder is also one of the most commonly injured joints. The upper back is responsible for maintaining good posture and movement of the shoulder blade.
A yin yoga sequence for the shoulders and upper back can help to increase flexibility and range of motion in the joint, and can help to improve posture. The sequence consists of six poses that are held for three minutes each.
The first pose is Child’s Pose. This pose helps to stretch the shoulders and upper back. Place a bolster or pillow behind you and rest your forehead on it. Reach your arms out in front of you and let your shoulder blades relax down your back.
The second pose is Camel Pose. This pose helps to open the chest and stretch the upper back. Place your hands on your hips and press your hips forward. Reach back and grab your heels with your hands. Keep your neck long and your chest open.
The third pose is Downward Dog. This pose helps to stretch the shoulders, upper back, and hamstrings. Place your hands and feet on the mat and press your hips up and back. Keep your spine long and your shoulders relaxed.
The fourth pose is Seated Forward Bend. This pose helps to stretch the shoulders, upper back, and hamstrings. Sit on the mat with your legs straight in front of you. Bend forward from the hips and reach for your toes. Keep your spine long and your shoulders relaxed.
The fifth pose is Triangle Pose. This pose helps to stretch the shoulders and upper back. Stand with your feet hip-width apart and extend your arms out to the side. Rotate your torso to the right and reach your right hand towards the floor. Keep your left hand on your hip and your spine long.
The final pose is Twisted Chair Pose. This pose helps to stretch the shoulders and upper back. Stand with your feet hip-width apart and extend your arms out to the side. Twist your torso to the right and reach your right hand towards the floor. Bring your left hand to the right side of your head and keep your spine long.
Active Yoga Sequence
for Upper Back Pain
If you’re like most people, you spend a good amount of your day sitting at a desk. This can lead to upper back pain, as the muscles in this area can become tight and stiff from being in the same position for long periods of time. A yoga sequence can help to stretch and release these muscles, which can help to alleviate upper back pain.
This sequence can be done either in a seated or standing position. If you are seated, make sure that you are sitting up tall with your spine straight. If you are standing, make sure that you are standing tall with your shoulders back and your core engaged.
1. Seated Cat-Cow: Start by sitting up tall with your spine straight. Inhale as you arch your back and look up towards the ceiling. Exhale as you round your back and tuck your chin towards your chest. Repeat this motion 10 times.
2. Seated Forward Bend: Sit up tall with your spine straight. Inhale as you reach your arms overhead. Exhale as you fold forward, reaching for your toes. Hold this position for 5-10 breaths.
3. Seated Twist: Sit up tall with your spine straight. Cross your right leg over your left, and twist your torso to the right. Place your left hand on your right knee and your right hand on the floor behind you. Hold this position for 5-10 breaths, then switch sides.
4. Child’s Pose: Start on all fours with your hands underneath your shoulders and your knees underneath your hips. Slide your butt back towards your heels, and fold forward, extending your arms out in front of you. Hold this position for 5-10 breaths.
5. Camel Pose: Start in a kneeling position. Place your hands on your hips, and press your hips forward. Lean back, and extend your arms up towards the ceiling. Hold this position for 5-10 breaths.
6. Downward-Facing Dog: Come into a tabletop position, with your hands directly below your shoulders and your knees directly below your hips. Push your hips up and back, and extend your legs and arms. Hold this position for 5-10 breaths.
7. Seated Eagle: Sit up tall with your spine straight. Bend your right knee and cross it over your left thigh. Wrap your right arm around your left thigh, and reach your left arm up towards the ceiling. Hold this position for 5-10 breaths, then switch sides.
What Is The Sun Salutation Sequence In Yoga
?
The sun salutation sequence is a yoga pose that is used to warm up the body for the practice. The sequence is made up of a series of poses that are performed in a fluid motion. The sequence begins in Mountain pose and ends in Cobra pose.
Mountain pose is a basic standing pose that is used to ground the body. The pose helps to build strength and stability in the body.
The next pose in the sequence is Forward Fold. This pose is used to lengthen the spine and release tension in the back. It also helps to calm the mind.
The next pose is Halfway Lift. This pose is used to open the chest and improve circulation. It also helps to strengthen the spine.
The next pose is Downward Dog. This pose is used to stretch the hamstrings and calves. It also helps to lengthen the spine.
The next pose is Upward Dog. This pose is used to stretch the chest and open the heart center. It also strengthens the arms and spine.
The next pose is Cobra pose. This pose is used to stretch the back and open the chest. It also strengthens the spine.
The sequence finishes in Mountain pose.
Acro Yoga Beginner Sequence
1. Mountain pose (Tadasana):
Stand tall with your feet hip-width apart and your arms at your sides. Engage your core to help you stand tall and straight.
2. Downward-facing dog (Adho Mukha Svanasana):
From mountain pose, bend your knees and curl your toes under. Then, exhale as you push your hips up and back, straightening your legs and lifting your tailbone toward the ceiling. Keep your hands shoulder-width apart and your shoulders stacked over your wrists.
3. Upward-facing dog (Urdhva Mukha Svanasana):
From downward-facing dog, inhale as you press your palms into the floor and lift your chest and head toward the ceiling. Keep your hips and thighs parallel to the floor and your core engaged.
4. Child’s pose (Balasana):
From upward-facing dog, release your hands and knees and slowly lower your torso to the floor. Extend your arms in front of you and rest your forehead on the floor.
5. Cat-cow pose (Marjaryasana-Bitilasana):
From child’s pose, inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin toward your chest.
6. Downward-facing dog (Adho Mukha Svanasana):
From cat-cow pose, curl your toes under and press your hips up and back. Straighten your legs and lift your tailbone toward the ceiling. Keep your hands shoulder-width apart and your shoulders stacked over your wrists.
7. Forward fold (Uttanasana):
From downward-facing dog, exhale as you fold forward, keeping your spine straight. Let your head and neck hang loose and rest your hands on the floor or clasp them together behind your back.
8. Half Camel pose (Ardha Ustrasana):
From forward fold, inhale as you reach for your toes and lift your torso and head up. Exhale as you fold forward again and reach for your heels. If you can’t reach your heels, rest your hands on your shins or thighs.
9. Triangle pose (Trikonasana):
From half camel pose, inhale as you step your left foot back 3-4 feet and place it flat on the floor. Point your toes and extend your arms out to your sides, parallel to the floor. Rotate your torso to the right and extend your right arm toward the ceiling.
10. Warrior I pose (Virabhadrasana I):
From triangle pose, inhale as you bend your right knee and reach your right hand to your ankle, thigh, or hip. Keep your left arm extended straight out to the side.
11. Warrior II pose (Virabhadrasana II):
From warrior I pose, exhale as you rotate your torso to the left and extend your left arm out to the side. Bend your left knee and reach your left hand to your ankle, thigh, or hip.
12. Reverse warrior pose (Viparita Virabhadrasana):
From warrior II pose, inhale as you rotate your torso to the right and extend your right arm out to the side. Bend your right knee and reach your right hand to your ankle, thigh, or hip.
13. Triangle pose (Trikonasana):
From reverse warrior pose, exhale as you step your right foot forward 3-4 feet and place it flat on the floor. Point your toes and extend your arms out to your sides, parallel to the floor. Rotate your torso to the left and extend your left arm toward the ceiling.
14. Half Camel pose (Ardha Ustrasana):
From triangle pose, inhale as you reach for your toes and lift your torso and head up. Exhale as you fold forward again and reach for your heels. If you can’t reach your heels, rest your hands on your shins or thighs.
15. Downward-facing dog (Adho Mukha Svanasana):
From half Camel pose, curl your toes under and press your hips up and back. Straighten your legs and lift your tailbone toward the ceiling. Keep your hands shoulder-width apart and your shoulders stacked over your wrists.
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.
