Yin Yoga Wall Sequence
This yin yoga wall sequence is designed to open the hips and release tension in the lower back. It can be used to help improve flexibility and range of motion in the hips and lower back.
The sequence begins with a few simple poses to warm up the body. Then, we’ll move on to the main sequence of poses.
1. Warm-Up Poses
A. Cat-Cow Pose
B. Downward-Facing Dog Pose
C. Child’s Pose
D. Upward-Facing Dog Pose
2. Hip Opener Sequence
A. Triangle Pose
B. Half Moon Pose
C. Standing Split
D. Low Lunge
E. Pigeon Pose
F. Fish Pose
3. Back Release Sequence
A. Child’s Pose
B. Cat-Cow Pose
C. Downward-Facing Dog Pose
D. Cow Face Pose
E. Sphinx Pose
4. Final Poses
A. Legs Up the Wall Pose
B. Corpse Pose
Iyengar Restorative Yoga Sequence
This sequence is designed to help you restore your energy and feel more balanced. It can be used anytime, but is especially beneficial after a long day or when you feel run down.
1. Begin by lying on your back with your legs extended and your arms at your sides.
2. Bring your knees into your chest and clasp your hands around them.
3. Rock your knees from side to side for about 30 seconds.
4. Release your knees and extend your legs out again.
5. Bend your knees and pull them into your chest.
6. Reach your arms around your legs and clasp your hands together.
7. Hold for about 30 seconds.
8. Release your knees and extend your legs out again.
9. Bring your knees into your chest and clasp your hands around them.
10. Rock your knees from side to side for about 30 seconds.
11. Release your knees and extend your legs out again.
12. Close your eyes and take a few deep breaths.
13. When you’re ready, slowly roll to one side and then to the other.
Isha Hatha Yoga Asanas Sequence
Isha Hatha Yoga is a simple and powerful sequence of asanas (poses) that are designed to open the body, increase vitality, and purify the mind and emotions. The sequence is based on the traditional Hatha Yoga teachings of India and is suitable for beginners as well as experienced yoga practitioners.
The sequence begins with a warm-up phase that includes gentle stretching and breathing exercises. This is followed by a sequence of standing asanas, which work to open the hips, chest, and shoulders. Next comes a sequence of seated asanas, which are designed to stretch and open the spine. The final phase of the sequence is a relaxation pose that allows the body to absorb the benefits of the asanas.
The Isha Hatha Yoga sequence can be practised daily or as needed to promote physical and emotional well-being.
Yoga Sequence For Psoas
Muscle Pain
The psoas muscle is located in the lower back and is responsible for hip flexion. This muscle can be prone to pain if it is tight or inflamed. A yoga sequence that can help to relieve psoas muscle pain includes poses that stretch and lengthen the muscle.
The first pose in the sequence is Downward Dog. This pose stretches the psoas muscle as well as the hamstrings and calves. To come into the pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Exhale as you tuck your toes and lift your hips up and back, coming into an inverted V shape. Keep your spine long as you hold the pose.
The next pose is Half Camel. This pose stretches the psoas muscle as well as the quadriceps and chest. To come into the pose, start in a kneeling position with your hips directly over your knees and your hands on your hips. Exhale as you lean back, keeping your spine long, and reach for your heels. Hold the pose for a few breaths before releasing back to kneeling.
The final pose in the sequence is Child’s Pose. This pose is a deep hip flexor stretch and it also relaxes the spine. To come into the pose, start in a kneeling position with your hips directly over your knees. Exhale as you fold forward, bringing your forehead to the floor. Extend your arms in front of you and relax your hips and spine. Hold the pose for a few breaths before coming back to kneeling.
This yoga sequence can help to relieve psoas muscle pain and tension. If you experience any pain or discomfort while doing these poses, please discontinue the sequence and consult with a health care professional.
Air Element Yoga Sequence
There are many different types of yoga, and many different sequences that can be followed. This air element yoga sequence is designed to open the chest and lungs, and to increase the flow of prana (life force energy) through the body. It is a great sequence to do when you feel congested or have a cold, or when you want to increase your energy level.
The sequence begins with a few simple poses to warm up the body. Then we move on to some more advanced poses that open the chest and lungs. Finally, we end with a relaxation pose to allow the body to absorb the benefits of the sequence.
Warm-Up Poses
Cat-Cow Pose: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale as you arch your back and look up, and exhale as you tuck your chin and round your back. Continue moving back and forth between these two poses, inhaling as you arch and exhale as you tuck.
Downward-Facing Dog Pose: Come to Downward-Facing Dog by starting in Tabletop Position. Place your palms flat on the floor, shoulder-width apart, and tuck your toes under. Inhale as you lift your hips up and back, and exhale as you press your hips down and forward.
Sphinx Pose: Come to Sphinx Pose by lying on your stomach with your forehead on the floor. Place your palms flat on the floor next to your shoulders, and tuck your toes under. Inhale as you lift your chest and shoulders off the floor, and exhale as you press your hips and thighs into the floor.
Bridge Pose: Start in Tabletop Position. Place your feet flat on the floor, hip-width apart, and press your hips up into the air. Keep your shoulders and head on the ground. Hold for 5-10 breaths.
Advanced Poses
Pigeon Pose: Start in Downward-Facing Dog. Bring your right foot forward between your hands, and spin your heel so that your toes are pointing toward the ceiling. Lower your left knee to the ground, and place your left ankle above your right knee. Square your hips toward the front of the room. Hold for 5-10 breaths, then switch sides.
Fish Pose: Start in Tabletop Position. Place your hands flat on the floor, shoulder-width apart. Tuck your toes under, and lift your hips up and back so that your body forms an upside-down V. Gently lower your chest and head toward the floor, and clasp your hands together behind your back. Hold for 5-10 breaths.
Child’s Pose: Come to Child’s Pose by kneeling on the floor and sitting back on your heels. Place your forehead on the floor, and extend your arms in front of you. Hold for 5-10 breaths.
Relaxation Pose
Corpse Pose: Come to Corpse Pose by lying on your back with your legs and arms relaxed. Close your eyes and breathe deeply for 5-10 minutes.
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.
