Yoga Sequence Backbends
Backbends are a powerful way to open the front of the body, stretching and strengthening the muscles of the chest, shoulders, and spine. They also help to improve spinal flexibility and range of motion.
The following sequence of backbends is designed to gradually increase the intensity of the stretch. If you are new to backbends, be sure to take it slow and listen to your body. If any pose feels uncomfortable or too challenging, skip it and come back to it later.
1. Camel Pose
Camel Pose is a deep backbend that stretches the entire front of the body. From a kneeling position, place your hands on your lower back with your fingers pointing down. Lean back, pressing your hips forward and arching your back. Hold for 5-10 breaths, then slowly release.
2. Wheel Pose
Wheel Pose is a powerful backbend that stretches the entire front and back of the body. From a kneeling position, place your hands on the floor behind you, with your fingers pointing towards your feet. Lean back, pressing your hips forward and arching your back. Hold for 5-10 breaths, then slowly release.
3. Bow Pose
Bow Pose is a deep backbend that stretches the entire front of the body. Lie on your stomach with your feet together and your head resting on the floor. Reach back and take hold of your ankles. Keeping your legs and hips as close together as possible, lift your chest and thighs off the floor. Hold for 5-10 breaths, then slowly release.
4. Cobra Pose
Cobra Pose is a gentle backbend that stretches the chest and opens the shoulders. Lie on your stomach with your hands flat on the floor beside you. Pressing into your hands, lift your chest and torso off the floor. Hold for 5-10 breaths, then release.
5. Upward Dog Pose
Upward Dog Pose is a gentle backbend that stretches the chest and opens the shoulders. From Cobra Pose, press into your hands and straighten your arms to lift your torso and hips off the floor. Keep your head and neck relaxed. Hold for 5-10 breaths, then release.
Isha Yoga Asanas Sequence
The following asanas sequence is a great way to start your day, or to wind down in the evening. It is especially beneficial for people who have a sedentary lifestyle.
Start by sitting in a comfortable position, with your spine straight. Bring your hands together in front of your chest in prayer position.
Inhale and raise your arms over your head, then exhale and fold forward, keeping your spine straight.
Inhale and raise your torso back to the starting position.
Exhale and fold forward again.
Inhale and raise your torso back to the starting position.
Repeat the sequence two more times.
Next, move on to the following asanas:
Warrior I
Start in a standing position, with your feet hip-width apart.
Step your left foot back and turn your body to the left, so that your left heel is in line with your right toes.
Extend your arms out to the sides, parallel to the floor.
Look up at your fingertips.
Hold for 5–10 breaths, then switch sides.
Camel
Start in a kneeling position.
Place your hands on your hips.
Press your hips forward and arch your back, extending your chest toward the ceiling.
Keep your head up and look forward.
Hold for 5–10 breaths.
Child’s pose
Start in a kneeling position.
Sit on your heels and extend your arms forward, parallel to the floor.
Rest your forehead on the floor.
Hold for 5–10 breaths.
Downward-facing dog
Start in a tabletop position, with your wrists below your shoulders and your knees below your hips.
Press your hips up and back, extending your spine and legs.
Your head should be in line with your spine.
Hold for 5–10 breaths.
Upward-facing dog
Start in a tabletop position.
Press your hips up and back, extending your spine and legs.
Lift your head and chest up and back, keeping your arms parallel to the floor.
Hold for 5–10 breaths.
Fish
Start in a comfortable position on your back.
Bring your knees into your chest and clasp your hands together behind your back.
Extend your legs and lower them to the floor.
Extend your arms along the floor, with your palms facing up.
Hold for 5–10 breaths.
Pigeon
Start in a runner’s stance, with your right foot in front of your left.
Lower your left knee to the floor and extend your right leg back.
Rest your forehead on your right knee.
Hold for 5–10 breaths, then switch sides.
Extended Triangle
Start in a standing position, with your feet 3–4 feet apart.
Extend your arms out to the sides, parallel to the floor.
Bend to the right, keeping your spine straight.
Extend your right arm toward the floor and your left arm toward the ceiling.
Look up at your left hand.
Hold for 5–10 breaths, then switch sides.
Yin Yoga Postures Sequence
The yin yoga sequence is designed to open the hips and release tension in the lower back. The poses are static, meaning that they are held for a longer period of time, typically three to five minutes. This allows the muscles to relax and the connective tissues to stretch.
The sequence begins with a hip opener, such as Pigeon Pose. From there, move on to a pose that targets the lower back, such as Child’s Pose. Finally, end with a pose that stretches the hips and lower back, such as Camel Pose.
Pigeon Pose:
Step one: Start in a Downward-Facing Dog pose.
Step two: Bring your right knee forward to your right hand and then extend your left leg straight back.
Step three: Rest your forehead on the floor and keep your hips level.
Step four: Hold for three to five minutes.
Child’s Pose:
Step one: Start on your hands and knees.
Step two: Bring your big toes together and sit back on your heels.
Step three: Reach your arms forward and rest your forehead on the floor.
Step four: Hold for three to five minutes.
Camel Pose:
Step one: Start in a kneeling position.
Step two: Place your hands on your lower back with your fingers pointing down.
Step three: Lean back and press your hips forward.
Step four: Reach for your heels with your hands.
Step five: Hold for three to five minutes.
Ashtanga Yoga Sequence Pdf
The Ashtanga Yoga sequence is a comprehensive, flowing yoga practice that involves synchronizing the breath with a progressive series of postures. The sequence is designed to build strength, flexibility and stamina while cleansing and purifying the body.
The Ashtanga Yoga sequence is divided into six series, or groupings of postures. The Primary Series (Yoga Chikitsa) is designed to detoxify and align the body, while the Intermediate Series (Nadi Shodhana) builds strength and flexibility. The Advanced Series (Sthira Bhaga) is a more intense practice that develops steadiness and grace.
The Ashtanga Yoga sequence can be practiced by beginners and advanced students alike. It is important to start with the basics and work your way up, slowly adding more challenging postures to your practice. Be sure to listen to your body and take rests when needed.
The Ashtanga Yoga sequence is a powerful tool for improving your health and well-being. It can help you achieve greater flexibility, strength and stamina, as well as improve your mental and emotional health. The sequence is a great way to get in touch with your body and mind, and can provide a sense of peace and inner stillness.
Beginner Morning Yoga Sequence
Hello and welcome to yoga! If you’re a beginner, this sequence is for you. We’ll be doing a few basic poses to get your body moving and your mind focused in the morning.
1. Start by standing tall with your feet hip-width apart. Ground down through your feet and feel the stability and strength that comes from your foundation.
2. Take a deep breath in and as you exhale, fold forward at the waist. Let your head and arms hang down. Take a few deep breaths here, letting your body release any tension or stress.
3. On your next exhale, step your left foot back and come into a low lunge. Keep your right knee bent and your left heel down. Reach your arms overhead, coming into a slight backbend. Stay here for a few deep breaths, feeling the stretch in your hips and thighs.
4. On your next exhale, come back to standing and switch legs, stepping your right foot back into a low lunge.
5. Now, we’ll do a standing twist. Reach your arms out to the sides and turn your torso to the right, keeping your hips facing forward. Hold here for a few deep breaths, feeling the stretch in your chest and abs.
6. Come back to center and reach your arms out to the sides. Turn your torso to the left for a standing twist.
7. Finally, we’ll do a simple standing balance. Shift your weight to your left leg and lift your right leg up, bending the knee. Keep your arms out to the sides for balance. Hold here for a few deep breaths, feeling the stretch in your hip and thigh.
8. Switch legs and repeat.
This sequence is a great way to start your day. It’ll get your body moving and your mind focused. Namaste.
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.
