Yoga For Runners Sequence
1. Sun Salutation A
2. Standing Half Camel
3. Triangle Pose
4. Extended Triangle Pose
5. Half Moon Pose
6. Downward Dog
7. Upward Dog
8. Child’s Pose
9. Cat-Cow Pose
10. Runner’s Lunge
11. Low Lunge with Twist
12. Bridge Pose
13. Wheel Pose
14. Supported Fish Pose
15. Corpse Pose
1. Sun Salutation A: The sun salutation is a sequence of poses that warms up the body and prepares it for a deeper practice. It is a great sequence to do before any type of workout, but it is especially beneficial for runners. The sun salutation A sequence consists of the following poses:
-Mountain pose
-Standing forward fold
-Halfway lift
-Upward dog
-Downward dog
-Forward fold
-Twist
-Mountain pose
2. Standing Half Camel: This pose stretches the chest and shoulders. It is a great pose to do after a long run when the muscles are tight.
3. Triangle Pose: This pose stretches the hamstrings and groin. It is a great pose to do after a run to help lengthen the muscles.
4. Extended Triangle Pose: This pose is a deeper version of triangle pose. It stretches the hamstrings and groin even more. It is a great pose to do after a long run.
5. Half Moon Pose: This pose strengthens the arms and legs. It is a great pose to do before a run to help energize the body.
6. Downward Dog: This pose stretches the hamstrings and calves. It is a great pose to do after a run to help lengthen the muscles.
7. Upward Dog: This pose strengthens the arms and legs. It is a great pose to do before a run to help energize the body.
8. Child’s Pose: This pose is a resting pose. It is a great pose to do after a run to relax the body.
9. Cat-Cow Pose: This pose warms up the spine and helps to release tension in the neck and back. It is a great pose to do before a run.
10. Runner’s Lunge: This pose stretches the hip flexors and quads. It is a great pose to do after a run to help lengthen the muscles.
11. Low Lunge with Twist: This pose stretches the hip flexors and quads. It also stretches the chest and shoulders. It is a great pose to do after a long run.
12. Bridge Pose: This pose strengthens the glutes and hamstrings. It is a great pose to do before a run to help energize the body.
13. Wheel Pose: This pose strengthens the arms, legs, and glutes. It is a great pose to do before a run to help energize the body.
14. Supported Fish Pose: This pose stretches the chest and shoulders. It is a great pose to do after a long run when the muscles are tight.
15. Corpse Pose: This pose is a resting pose. It is a great pose to do after a run to relax the body.
Yoga Sequence For Summer Solstice
Summer solstice is the longest day of the year, and what better way to celebrate than with a yoga sequence that will open your body and uplift your spirit? This sequence is designed to help you connect with the energy of the sun and the earth, and to celebrate the light and growth that summer brings.
The sequence begins with a sun salutation to connect you with the energy of the sun. This is followed by a sequence of standing poses to open your hips and energize your body. Next, we move into a sequence of seated and reclining poses to help you relax and restore. The sequence ends with a meditation to connect you with the energy of the earth.
So come on, let’s celebrate summer with a yoga sequence that will open your body and uplift your spirit!
Sivananda Yoga Sequence Pdf
The Sivananda Yoga sequence pdf is a great way to practice yoga. The sequence is a progression of poses that starts with basic poses and works up to more advanced poses. The sequence is designed to improve your flexibility, strength, and balance.
The sequence begins with a few basic poses, such as Mountain Pose and Downward-Facing Dog. These poses help to warm up your body and prepare you for the more advanced poses. Next, the sequence moves on to more challenging poses, such as Crow Pose and King Pigeon Pose. These poses help to build strength and flexibility.
The sequence finishes with a few relaxing poses, such as Child’s Pose and Corpse Pose. These poses help to calm the mind and relax the body. The Sivananda Yoga sequence is a great way to improve your yoga practice.
Standing Yoga Poses Sequence
When you are first starting out with yoga, it’s a good idea to become familiar with the standing poses. These poses help to build strength, balance and flexibility. They also help to improve circulation and energize the body.
The following sequence of standing poses is a great way to get started.
1. Mountain Pose
Mountain pose is the foundation for all standing poses. It helps to build strength and stability in the legs and spine.
To perform mountain pose, stand with your feet hip-width apart and parallel. Point your toes straight ahead. Engage your abdominal muscles and tuck your pelvis slightly.
Extend your arms straight out in front of you, shoulder-width apart. Relax your shoulders and keep your neck long. Hold for 1-2 minutes.
2. Warrior I Pose
Warrior I pose is a great pose for strengthening the legs and hips. It also helps to improve balance and stability.
To perform warrior I pose, stand with your feet hip-width apart and parallel. Point your toes straight ahead.
Step your left foot out to the side and turn your left foot so that the heel is pointing inwards. Bend your left knee so that your thigh is parallel to the ground.
Extend your arms straight out in front of you, shoulder-width apart. Relax your shoulders and keep your neck long. Hold for 1-2 minutes.
Step your left foot back to the starting position. Then repeat warrior I pose on the other side.
3. Triangle Pose
Triangle pose is a great pose for improving flexibility and balance. It also helps to stretch the hips and hamstrings.
To perform triangle pose, stand with your feet hip-width apart and parallel. Point your toes straight ahead.
Extend your right arm straight out to the side, parallel to the ground. Bend your left knee and reach your left hand towards your left ankle.
Hold for 1-2 minutes. Then switch sides.
4. Half Moon Pose
Half moon pose is a great pose for improving balance and flexibility. It also helps to stretch the hips and hamstrings.
To perform half moon pose, stand with your feet hip-width apart and parallel. Point your toes straight ahead.
Extend your right arm straight up towards the sky. Bend your left knee and reach your left hand towards your left ankle.
Hold for 1-2 minutes. Then switch sides.
5. Chair Pose
Chair pose is a great pose for strengthening the legs and hips. It also helps to improve balance and stability.
To perform chair pose, stand with your feet hip-width apart and parallel. Point your toes straight ahead.
Bend your knees and squat down as if you are sitting in a chair. Keep your abdominal muscles engaged and your spine straight.
Extend your arms straight out in front of you, shoulder-width apart. Relax your shoulders and keep your neck long. Hold for 1-2 minutes.
6. Downward Dog Pose
Downward dog pose is a great pose for improving flexibility and balance. It also helps to stretch the hips and hamstrings.
To perform downward dog pose, start in plank pose. Then bend your elbows and lower your body down towards the ground.
Push your hips up towards the sky and extend your legs straight back. Keep your abdominal muscles engaged and your spine straight.
Hold for 1-2 minutes.
7. Crescent Lunge Pose
Crescent lunge pose is a great pose for strengthening the legs and hips. It also helps to improve balance and stability.
To perform crescent lunge pose, stand with your feet hip-width apart and parallel. Point your toes straight ahead.
Step your left foot forward and bend your left knee so that your thigh is parallel to the ground.
Extend your arms straight out in front of you, shoulder-width apart. Relax your shoulders and keep your neck long. Hold for 1-2 minutes.
Step your left foot back to the starting position. Then repeat crescent lunge pose on the other side.
Summer Restorative Yoga Sequence
Summertime is the perfect season to rejuvenate your body and mind with a restorative yoga sequence. This sequence is designed to help you restore energy, improve circulation, and ease tension in the body. The following poses are recommended for beginners and can be practiced in a sequence or individually.
1. Child’s Pose
Child’s pose is a resting pose that helps to calm the mind and release tension in the body. It is recommended to practice child’s pose at the beginning or end of your yoga sequence.
To practice child’s pose, kneel on the floor with your big toes touching and your knees hip-width apart. exhale and lower your torso between your thighs. Rest your forehead on the floor, extend your arms out in front of you, or clasp your hands together. Hold for 5-10 breaths.
2. Seated Forward Bend
Seated forward bend is a great pose to improve circulation and release tension in the back. It is recommended to practice this pose at the beginning of your yoga sequence.
To practice seated forward bend, sit on the floor with your legs straight out in front of you. Inhale and lift your torso up, then exhale and fold forward, extending your arms out in front of you. Hold for 5-10 breaths.
3. Cat-Cow Pose
Cat-cow pose is a great pose to warm up the spine and release tension in the back. It is recommended to practice cat-cow pose at the beginning of your yoga sequence.
To practice cat-cow pose, start on all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale and arch your back, then exhale and tuck your chin and round your back. Continue to move between these two poses, inhaling and arching your back, and exhaling and tucking your chin, for 5-10 breaths.
4. Downward-Facing Dog
Downward-facing dog is a popular yoga pose that helps to stretch the hamstrings, calves, and spine. It is recommended to practice downward-facing dog at the beginning or end of your yoga sequence.
To practice downward-facing dog, start on all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale and lift your torso up, then exhale and lift your legs up and back, extending your heels toward the floor. Hold for 5-10 breaths.
5. Triangle Pose
Triangle pose is a great pose to improve balance and circulation. It is recommended to practice triangle pose in the middle of your yoga sequence.
To practice triangle pose, stand with your feet 3-4 feet apart and point your right toes to the right. Inhale and raise your arms up to the sky, then exhale and hinge at your hips, lowering your torso toward the ground. Stop when your right hand is in line with your right ankle and your left hand is in line with your left ankle. Hold for 5-10 breaths, then switch sides.
6. Pigeon Pose
Pigeon pose is a great pose to stretch the hips and glutes. It is recommended to practice pigeon pose in the middle of your yoga sequence.
To practice pigeon pose, start in a downward-facing dog position. Step your right foot forward between your hands and lower your left knee to the ground. Slide your left foot toward your right hand and extend your left arm forward. Hold for 5-10 breaths, then switch sides.
7. Corpse Pose
Corpse pose is a resting pose that helps to calm the mind and release tension in the body. It is recommended to practice corpse pose at the end of your yoga sequence.
To practice corpse pose, lie on your back on the floor. Extend your legs out in front of you and place your arms at your sides with your palms facing up. Close your eyes and relax 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.
