Yoga Bedtime Sequence
There are a lot of reasons to love yoga, but one of the best reasons might be that it can be done anywhere, at any time. That’s why we’ve put together this yoga bedtime sequence, which you can do in the comfort of your own bed, without having to leave your room.
This sequence is designed to help you relax and fall asleep. It’s a great sequence to do if you have trouble falling or staying asleep, or if you just want to relax before bed.
The sequence is simple, and can be done in just a few minutes. It’s best to do it in the order listed, but you can also mix and match the poses to create your own sequence.
1. Corpse Pose (Savasana)
The first pose in this sequence is Corpse Pose (Savasana). This is a resting pose that allows your body and mind to relax.
To do Corpse Pose, simply lie down on your back, and let your arms and legs fall naturally to the sides. Close your eyes and focus on your breath. Stay in this pose for 5-10 minutes.
2. Child’s Pose (Balasana)
The second pose in this sequence is Child’s Pose (Balasana). This pose is a great way to stretch your hips, thighs, and lower back.
To do Child’s Pose, start in a kneeling position. Then, fold forward and place your forehead on the floor. Extend your arms out in front of you, and relax your shoulders. Stay in this pose for 5-10 minutes.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
The third pose in this sequence is Cat-Cow Pose (Marjaryasana-Bitilasana). This pose is a great way to warm up your body and prepare it for the next pose.
To do Cat-Cow Pose, start in a tabletop position. Then, inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Do this for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana)
The fourth pose in this sequence is Downward-Facing Dog (Adho Mukha Svanasana). This pose is a great way to stretch your hamstrings, calves, and back.
To do Downward-Facing Dog, start in a tabletop position. Then, push your hips up and back, and extend your arms and legs. Try to keep your heels pressed to the ground, and your head and shoulders in line with your arms. Hold this pose for 5-10 breaths.
5. Triangle Pose (Trikonasana)
The fifth pose in this sequence is Triangle Pose (Trikonasana). This pose is a great way to stretch your hips, thighs, and hamstrings.
To do Triangle Pose, start in a standing position. then, step your left foot out to the side, and extend your right arm straight up. Bend your left knee and reach down to touch your left ankle with your right hand. Hold this pose for 5-10 breaths, then switch sides.
6. Seated Forward Bend (Paschimottanasana)
The sixth pose in this sequence is Seated Forward Bend (Paschimottanasana). This pose is a great way to stretch your hamstrings, calves, and back.
To do Seated Forward Bend, sit with your legs straight out in front of you. Then, bend forward and reach for your toes. Try to keep your spine straight, and don’t let your head drop. Hold this pose for 5-10 breaths.
7. Legs-Up-the-Wall Pose (Viparita Karani)
The seventh and final pose in this sequence is Legs-Up-the-Wall Pose (Viparita Karani). This pose is a great way to relax your body and mind.
To do Legs-Up-the-Wall Pose, start by lying on your back. Then, lift your legs and place them against the wall, with your hips as close to the wall as possible. Rest your arms at your sides, and relax in this pose for 5-10 minutes.
Valentine’S Day Yoga Sequence
A lot of people think of Valentine’s Day as a time for love and romance. But for many people, it can also be a time for self-love and reflection. This Valentine’s Day, why not celebrate yourself with a yoga sequence?
The following sequence is designed to help you connect with your body and mind, and to feel loved and supported. It includes a variety of poses that will stretch and strengthen your body, and help you to focus and relax your mind.
So why not try it out this Valentine’s Day? The sequence is simple, but it can be challenging, so take your time and go at your own pace. And remember to breathe deeply and enjoy yourself!
1. Mountain pose (Tadasana)
This is the foundation for all standing poses. Stand with your feet hip-width apart, and feel your weight evenly distributed between your feet. Engage your core and tuck your tailbone slightly. Reach up through your spine and extend your arms to the sky. Feel the strength and stability of mountain pose, and breathe deeply.
2. Downward-facing dog (Adho Mukha Svanasana)
This pose is a great way to start to warm up your body. From mountain pose, exhale as you step or jump your feet back to come into Downward-facing dog. Spread your fingers wide and press your heels down. Engage your core and extend your spine upward. Hold for a few breaths, then release back to Downward-facing dog.
3. Upward-facing dog (Urdhva Mukha Svanasana)
This pose is a great way to open your chest and spine. From Downward-facing dog, exhale as you press your hips up and forward to come into Upward-facing dog. Keep your core engaged and your spine extended. Hold for a few breaths, then release back to Downward-facing dog.
4. Child’s pose (Balasana)
This pose is a great way to relax and restore your energy. From Downward-facing dog, exhale as you step or jump your feet forward to come into Child’s pose. Bring your knees together and extend your arms out in front of you. Rest your forehead on the floor and breathe deeply. Stay in Child’s pose for as long as you like.
5. Cat-cow pose (Marjaryasana-Bitilasana)
This pose is a great way to open your spine and chest. From Child’s pose, come onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine upward and look up, then exhale as you round your spine and tuck your chin. Continue moving back and forth between cat and cow pose, and breathe deeply.
6. Extended triangle pose (Utthita Trikonasana)
This pose is a great way to stretch your hips, hamstrings, and chest. From Downward-facing dog, exhale as you step your left foot forward to come into Triangle pose. Place your left hand on your left ankle or shin, and extend your right arm up to the sky. Keep your hips facing forward, and breathe deeply. Hold for a few breaths, then switch sides.
7. Warrior I pose (Virabhadrasana I)
This pose is a great way to build strength and stamina. From Triangle pose, exhale as you step your right foot forward to come into Warrior I pose. Bend your right knee and extend your left arm up to the sky. Keep your hips facing forward, and breathe deeply. Hold for a few breaths, then switch sides.
8. Warrior II pose (Virabhadrasana II)
This pose is a great way to increase your flexibility and balance. From Warrior I pose, exhale as you step your left foot back to come into Warrior II pose. Extend your arms out to the sides, and keep your hips facing forward. Hold for a few breaths, then switch sides.
9. Reverse warrior pose (Viparita Virabhadrasana)
This pose is a great way to open your hips and chest. From Warrior II pose, exhale as you fold forward to come into Reverse warrior pose. Place your left hand on the floor behind you, and extend your right arm up to the sky. Keep your hips facing forward, and breathe deeply. Hold for a few breaths, then switch sides.
10. Bridge pose (Setu Bandhasana)
This pose is a great way to stretch your hips and chest. From Reverse warrior pose, exhale as you lift your torso and upper legs off the floor to come into Bridge pose. Keep your hips and thighs parallel to each other, and press your heels into the floor. Hold for a few breaths, then release back to Reverse warrior pose.
11. Seated forward fold (Paschimottanasana)
This pose is a great way to stretch your hips, hamstrings, and lower back. From Bridge pose, exhale as you release your torso and legs to the floor to come into Seated forward fold. Extend your legs out in front of you, and fold forward from your hips. Keep your spine straight, and breathe deeply. Stay in Seated forward fold for as long as you like.
12. Corpse pose (Savasana)
This pose is a great way to relax and restore your energy. From Seated forward fold, exhale as you release your legs and torso to the floor to come into Corpse pose. Stretch your arms out to your sides, and let your entire body relax. Close your eyes and breathe deeply. Stay in Corpse pose for as long as you like.
30 Min Yoga Flow Sequence
If you’re looking to start your day with a dose of energy and zen, or if you’re in need of a midday break to realign and recenter yourself, a yoga flow might be the perfect solution. This 30-minute sequence will help to warm up your body and get your blood flowing, while also working to release any tension you might be carrying. You don’t need any prior experience with yoga to follow this flow – just be willing to let go and have some fun.
To begin, find a comfortable place to sit or stand. Take a few deep breaths in and out, and when you’re ready, begin to move through the following poses.
Mountain pose (Tadasana)
Come to a standing position, with your feet hip-width apart and your toes pointing forward. Engage your abdominal muscles to help you stand tall, and relax your shoulders down away from your ears.
Forward fold (Uttanasana)
From mountain pose, hinge forward at the hips, keeping your spine long as you fold. Allow your head and neck to relax, and if it’s comfortable for you, clasp your hands together or hold onto opposite elbows.
Downward facing dog (Adho Mukha Svanasana)
From forward fold, press into your hands and feet to lift your torso and hips up into downward facing dog. Keep your heels pressed down, and your spine and neck long.
Warrior I (Virabhadrasana I)
From downward facing dog, step your right foot forward between your hands, and turn your left heel down. Reach your arms out to your sides, and lunge forward with your left knee over your ankle. Make sure your front knee is bent at a 90-degree angle, and your back leg is straight.
Warrior II (Virabhadrasana II)
From warrior I, extend your arms out to the sides and turn your feet so that your back heel is grounded. Reach your hips out to the side, and make sure your front knee is still bent at a 90-degree angle.
Extended Triangle (Utthita Trikonasana)
From warrior II, extend your right arm straight up to the sky, and reach your left hand down to the floor. Rotate your torso to the right, and keep your front knee bent.
Backbend (Urdhva Dhanurasana)
From extended triangle, clasp your hands together behind your back, and press your palms together. Lift your torso and hips up into the air, and keep your neck long.
Bridge pose (Setu Bandhasana)
From backbend, release your hands and lower your torso and hips back down to the floor. Bring your knees in towards your chest, and press into your feet to lift your hips up into bridge pose.
Downward facing dog (Adho Mukha Svanasana)
From bridge pose, press into your hands and feet to lift your hips and torso up into downward facing dog. Keep your heels pressed down, and your spine and neck long.
Repeat the sequence on the other side.
When you’re finished, take a few minutes to relax in corpse pose (Savasana). Lay down on your back, and allow your body to completely relax. Breathe deeply and let go of any stress or tension you’ve been carrying.
Baptiste Power Yoga Sequence Pdf
Baptiste power yoga sequence pdf.
The Baptiste power yoga sequence pdf is a great way to start your day, or to wind down after a long day. The sequence is designed to help you increase your flexibility, strength, and energy.
The sequence is as follows:
1. Sun salutations
2. Standing poses
3. Hip openers
4. Backbends
5. Forward bends
6. Twists
7. Inversions
8. Meditation
Sun salutations are a great way to warm up your body for the rest of the sequence. They help to increase your flexibility and energy, and to prepare your body for the more challenging poses.
Standing poses are a great way to build strength and flexibility. They also help to improve your balance and posture.
Hip openers are a great way to stretch your hips and improve your flexibility.
Backbends are a great way to stretch your back and open your chest. They also help to increase your energy and vitality.
Forward bends are a great way to stretch your hamstrings and spine. They also help to calm the mind and relieve stress.
Twists are a great way to stretch your spine and improve your digestion.
Inversions are a great way to improve your balance and strength. They also help to increase your energy and vitality.
Meditation is a great way to calm the mind and relieve stress.
Advanced Yoga Sequences Youtube
There are many benefits to practicing yoga, including increased flexibility, strength, and balance. But for some people, simply doing a few basic poses may not be enough. If you’re looking to take your yoga practice to the next level, advanced yoga sequences may be just what you need.
There are many different advanced yoga sequences out there, but most of them share a few common characteristics. They typically involve more challenging poses, and they often require more strength, flexibility, and balance than basic sequences.
If you’re new to advanced yoga sequences, it’s important to start out slowly. Don’t try to do too many poses at once. Instead, focus on one or two poses at a time and build up your strength and flexibility gradually.
Also, be sure to use caution when practicing advanced yoga sequences. If you’re not used to doing challenging poses, you may be at risk of injuring yourself. If you’re not sure whether a particular pose is safe for you, be sure to ask a yoga instructor for advice.
Advanced yoga sequences can be a great way to improve your yoga practice. But be sure to take it slow and use caution when trying out new poses. With a little practice, you’ll be able to master even the most challenging sequences.
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.
