Yoga Forward Bend Sequence
This sequence is designed to help you open your hips and hamstrings.
1. Start in Downward Dog.
2. Step your right foot forward between your hands, and sink your hips down toward the floor.
3. Straighten your right leg and reach your left hand up to the ceiling.
4. Hold for 5 breaths, then switch sides.
5. When you’re finished, step back into Downward Dog.
Yoga Splits Sequence
The following yoga sequence is designed to help you work up to the splits. If you are able to do the splits already, this sequence can help you maintain your flexibility.
1. Warm up with some basic stretches.
2. Forward fold (uttanasana)
3. Downward dog (adho mukha svanasana)
4. Lunge (anjaneyasana)
5. Half splits (ardha hanumanasana)
6. Runner’s lunge (virabhadrasana II)
7. Lizard pose (vrksasana)
8. Garland pose (mahabandha)
9. Triangle pose (trikonasana)
10. Half splits (ardha hanumanasana)
11. Goddess pose (ubhadra pose)
12. Pigeon pose (eka pada rajakapotasana)
13. Camel pose (ustrasana)
14. Split (hanumanasana)
How To Create Yoga Sequence
Sequencing yoga poses is an important part of teaching yoga. It can be helpful to think of sequences as “stories” that you tell your students. Just as a story has a beginning, middle, and end, a yoga sequence should have a beginning, middle, and end, as well.
When sequencing yoga poses, it’s important to consider the following:
1. The intention of the sequence
2. The order of the poses
3. The breath
4. The muscles being worked
5. The level of difficulty
6. The duration of the sequence
7. The environment
The Intention of the Sequence
One of the most important things to consider when sequencing yoga poses is the intention of the sequence. What are you hoping to achieve with your students? Are you trying to create a sequence that will help them to relax and de-stress? Or are you working on a sequence that will help to build strength and flexibility?
The Order of the Poses
When sequencing yoga poses, it’s important to consider the order of the poses. Some poses should be done before others, while others can be done in any order.
Here are a few guidelines for ordering the poses:
1. Basic poses should be done first, before more challenging poses.
2. Standing poses should be done before seated poses.
3. Forward folds should be done before backbends.
4. Inverted poses should be done before balance poses.
5. Complex poses should be done last.
The Breath
When sequencing yoga poses, it’s important to consider the breath. Each pose should be done in conjunction with the breath, and the breath should be paced to match the intensity of the sequence.
The Muscles Being Worked
When sequencing yoga poses, it’s important to consider the muscles being worked. Some poses work the muscles on the front of the body, while others work the muscles on the back of the body. It’s important to balance the poses so that both the front and back muscles are worked equally.
The Level of Difficulty
When sequencing yoga poses, it’s important to consider the level of difficulty. Some poses are more challenging than others, and it’s important to sequence the poses in a way that is accessible to all of your students.
The Duration of the Sequence
When sequencing yoga poses, it’s important to consider the duration of the sequence. Some sequences should be done for a specific number of breaths, while others can be done for a specific number of minutes.
The Environment
When sequencing yoga poses, it’s important to consider the environment. Some poses should be done in a seated position, while others can be done in a standing position. It’s important to sequence the poses in a way that is accessible to all of your students.
Healing Yoga Sequence
for Neck and Shoulder Pain
If you are one of the many people who suffer from neck and shoulder pain, you know how challenging it can be to find relief. The good news is that yoga can help. A healing yoga sequence for neck and shoulder pain can help to stretch and lengthen the muscles around the neck and shoulders, while also providing relief from pain and tension.
The following sequence is designed to help you release tension and pain in the neck and shoulders. It can be practiced daily or as needed.
1. Seated Forward Bend (Paschimottanasana)
This pose is a great way to start any yoga sequence for neck and shoulder pain. It helps to stretch the muscles in the neck and shoulders, and can provide relief from tension and pain.
To perform Paschimottanasana, sit on the floor with your legs stretched out in front of you. Flex your feet and press your heels into the floor. Reach your arms straight out in front of you, and then fold forward, hinging at the hips. Allow your head and neck to hang down, and hold for 5-10 breaths.
2. Child’s Pose (Balasana)
Child’s Pose is a great way to release tension in the neck and shoulders. It also helps to calm the mind and soothe the body.
To perform Child’s Pose, start on all fours. Bring your knees and feet together, and sit your hips back onto your heels. Reach your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
3. Camel Pose (Ustrasana)
Camel Pose is a great way to stretch the muscles in the neck and shoulders. It can also help to open the chest and improve breathing.
To perform Camel Pose, start in a kneeling position. Place your hands on your hips, and press your hips forward. Reach your hands to the back of your calves, and then slowly lean back, arching your back. Keep your head and neck neutral. Hold for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that is great for stretching the muscles in the neck and shoulders. It also helps to improve flexibility and strength in the spine.
To perform Downward-Facing Dog, start in a tabletop position. Hug your knees into your chest, and then press your hands into the floor and lift your hips up and back. Keep your head and neck neutral, and hold for 5-10 breaths.
5. Fish Pose (Matsyasana)
Fish Pose is a great pose for stretching the muscles in the neck and shoulders. It can also help to improve flexibility in the spine.
To perform Fish Pose, start in a seated position with your legs stretched out in front of you. Bend your knees and place your feet on the floor. Lean back and press your palms into the floor. Lift your torso and head off the floor, and rest your forehead on your mat. Hold for 5-10 breaths.
6. Triangle Pose (Trikonasana)
Triangle Pose is a great pose for stretching the muscles in the neck and shoulders. It can also help to improve balance and flexibility.
To perform Triangle Pose, start in a standing position. Step your left foot back 3-4 feet, and point your left toes outward. Extend your right arm straight up in the air, and reach your left hand to your right ankle or shin. Hold for 5-10 breaths, and then switch sides.
Yoga With Adriene Energizing Morning Sequence
Hey friends! Welcome to Yoga With Adriene. This week we are practicing an energizing morning sequence to help us start the day fresh and focused. The sequence is designed to wake up the body and mind, and to help us feel more connected to our breath and our surroundings. The sequence is also designed to help improve circulation, digestion and overall energy levels. So let’s get started!
The sequence begins with a few simple sun salutations to get the body moving. Sun salutations are a great way to warm up the body and to get the blood flowing. Next, we move on to a few standing poses. These poses help to strengthen and energize the body. We then move on to some seated poses, which help to calm and focus the mind. The sequence ends with a few simple relaxation poses, which help to restore energy and peace to the body and mind.
So if you’re looking for a way to start your day energized and refreshed, give this sequence a try. It’s a great way to start your day and to set the tone for the rest of your day. Thanks for watching, and I hope you enjoy the sequence.
