Yoga Sequence For Acceptance
Many of us struggle with feelings of self-doubt and inadequacy. We might compare ourselves to others and find that we come up short. We may dwell on our mistakes and feel like we can never do anything right. These negative thoughts can keep us from accepting ourselves for who we are.
The yoga sequence below can help you to start accepting yourself for who you are. It will help you to feel more comfortable in your own skin and to appreciate your unique qualities.
1. Start by standing in Tadasana (Mountain Pose). Ground yourself by feeling the contact of your feet with the floor.
2. Inhale and raise your arms overhead, keeping your shoulders down.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing.
5. Exhale and step or jump back to Chaturanga Dandasana (Four-Limbed Staff Pose).
6. Inhale and raise your torso and legs into Urdhva Mukha Svanasana (Upward-Facing Dog Pose).
7. Exhale and release your legs to the floor.
8. Inhale and press up to Downward-Facing Dog Pose.
9. Exhale and step or jump forward to Uttanasana ( Standing Forward Bend ).
10. Inhale and rise to standing.
11. Repeat the sequence.
The yoga sequence for acceptance can help you to overcome feelings of self-doubt and inadequacy. It will help you to appreciate your unique qualities and to feel more comfortable in your own skin.
Boat Yoga Sequence
Working on a boat can be a lot of fun, but it can also be pretty challenging. Whether you’re moving gear, catching fish, or just trying to stay on course, there’s a lot going on. That’s why we’ve put together this handy yoga sequence to help you stay limber and focused while you’re on the water.
This sequence is designed to open up your hips and shoulders, which can get tight from all the physical activity you’re doing on the boat. It also includes a few poses that will help you focus and stay calm in the midst of all the action.
So, whether you’re a seasoned sailor or just hitting the open water for the first time, try out this yoga sequence to help you stay comfortable, limber, and focused.
1. Downward-Facing Dog
This pose is a great way to open up your hips and shoulders. It also helps to stretch your calves and hamstrings.
Start in downward-facing dog pose. Spread your fingers wide and press your palms firmly into the ground. Keep your shoulders down and your neck long.
Hold for five breaths, then release and move on to the next pose.
2. Camel Pose
Camel pose is a great way to open up your chest and shoulders. It also stretches your hip flexors.
Start in a kneeling position. Lean back and press your palms into your lower back. Keep your neck long and your gaze forward.
Hold for five breaths, then release and move on to the next pose.
3. Warrior I
Warrior I is a great pose to open up your hips and chest. It also strengthens your legs and arms.
Start in a standing position. Step your left foot forward and turn your left heel down. Bend your right knee and reach your right arm toward the ceiling.
Hold for five breaths, then release and move on to the next pose.
4. Triangle Pose
Triangle pose is a great pose to stretch your hips, hamstrings, and chest. It also strengthens your legs and arms.
Start in a standing position. Step your left foot forward and turn your left heel down. Bend your right knee and reach your right arm toward the ceiling.
Extend your left arm toward the ground and turn your head to look at your left hand.
Hold for five breaths, then release and move on to the next pose.
5. Seated Forward Bend
Seated forward bend is a great pose to stretch your hips, hamstrings, and lower back.
Start in a seated position. Extend your legs in front of you and fold forward. Reach for your toes or try to clasp your hands behind your back.
Hold for five breaths, then release and move on to the next pose.
6. Child’s Pose
Child’s pose is a great way to relax and stretch your hips, back, and shoulders.
Start in a kneeling position. Sit back on your heels and extend your arms forward. Rest your forehead on the ground.
Hold for five breaths, then release and move on to the next pose.
7. Corpse Pose
Corpse pose is a great way to end your yoga sequence. It’s a relaxing pose that helps to calm the mind and body.
Lie down on your back and extend your arms and legs. Close your eyes and relax.
Stay in this pose for five minutes, then release and move on to the next pose.
Firefly Sequence Yoga
is a sequence of yoga poses designed to increase flexibility and strength while improving balance and focus. The Firefly Sequence is named for the way in which the yoga poses flow together like the movements of a firefly. The sequence begins with a few simple poses to warm up the body, and then flows into more challenging poses. The Firefly Sequence is a great way to improve your yoga practice, and can be modified to suit your own abilities.
The Firefly Sequence is a sequence of yoga poses designed to increase flexibility and strength while improving balance and focus. The Firefly Sequence is named for the way in which the yoga poses flow together like the movements of a firefly. The sequence begins with a few simple poses to warm up the body, and then flows into more challenging poses. The Firefly Sequence is a great way to improve your yoga practice, and can be modified to suit your own abilities.
The Firefly Sequence is a great way to improve your yoga practice, and can be modified to suit your own abilities. The sequence begins with a few simple poses to warm up the body, and then flows into more challenging poses. The Firefly Sequence is designed to increase flexibility and strength while improving balance and focus. The sequence can be modified to suit your own abilities, and is a great way to improve your yoga practice.
Yoga Psoas Sequence
The Yoga Psoas Sequence is designed to open, strengthen and stretch the psoas muscle. The psoas muscle is a deep muscle that connects the lumbar spine to the femur. It plays an important role in stabilizing the spine and hip joint, and in extending the hip. The Yoga Psoas Sequence is a great way to improve hip flexibility and strength.
The sequence begins with a gentle warm-up, followed by a series of poses that target the psoas muscle. The poses are held for a few breaths, and can be repeated a few times. The sequence ends with a cool-down and stretch.
The Yoga Psoas Sequence is as follows:
Warm-up:
Cat/Cow: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up, and exhale as you round your spine and tuck your chin. Continue to move with your breath, arching and rounding your spine for about five breaths.
Downward Dog: From all fours, press your hands into the floor and lift your hips up and back. Keep your knees bent if needed, and press your heels into the floor. Hold for five breaths.
Puppy Dog: From Downward Dog, walk your hands forward and press your hips back to come into a low plank. Keep your shoulders stacked over your wrists, and your core engaged. Hold for five breaths.
Upward Dog: From low plank, curl your toes under and press your hips up and back to come into an upward dog pose. Keep your head and neck in line with your spine, and hold for five breaths.
Main Sequence:
Psoas Stretch: From Downward Dog, step your right foot forward between your hands. Keep your left leg straight, and hinge forward from your hips to deepen the stretch. Hold for five breaths, and then switch sides.
Psoas Lunge: From Downward Dog, step your left foot forward between your hands. Bend your right knee and sink down into a lunge. Keep your left leg straight, and reach your left hand up towards the ceiling. Hold for five breaths, and then switch sides.
Psoas Warrior: From Downward Dog, step your right foot forward between your hands. Turn your left foot out to the side and sink down into a Warrior I pose. Reach your left hand towards the ceiling, and hold for five breaths. Then switch sides.
Psoas Chair: From Downward Dog, step your left foot forward between your hands. Bend your right knee and sink down into a low chair pose. Keep your left leg straight, and reach your left hand up towards the ceiling. Hold for five breaths, and then switch sides.
Psoas Pyramid: From Downward Dog, step your left foot forward between your hands. Turn your right foot out to the side and sink down into a Pyramid pose. Reach your right hand towards the ceiling, and hold for five breaths. Then switch sides.
Psoas Triangle: From Downward Dog, step your left foot forward between your hands. Turn your right foot out to the side and sink down into a Triangle pose. Reach your right hand towards the ceiling, and hold for five breaths. Then switch sides.
Psoas Extended Triangle: From Downward Dog, step your left foot forward between your hands. Turn your right foot out to the side and sink down into a Triangle pose. Reach your right hand towards the ceiling, and reach your left hand towards the floor. Hold for five breaths.
Psoas Half Camel: From Downward Dog, step your left foot forward between your hands. Bend your right knee and sink down into a low camel pose. Keep your left leg straight, and reach your left hand up towards the ceiling. Hold for five breaths, and then switch sides.
Psoas Child’s Pose: From Downward Dog, sit back on your heels and fold your torso forward to come into a Child’s pose. Place your forehead on the floor, and extend your arms out in front of you. Hold for five breaths.
Cool-down and Stretch:
Cat/Cow: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up, and exhale as you round your spine and tuck your chin. Continue to move with your breath, arching and rounding your spine for about five breaths.
Downward Dog: From all fours, press your hands into the floor and lift your hips up and back. Keep your knees bent if needed, and press your heels into the floor. Hold for five breaths.
Puppy Dog: From Downward Dog, walk your hands forward and press your hips back to come into a low plank. Keep your shoulders stacked over your wrists, and your core engaged. Hold for five breaths.
Upward Dog: From low plank, curl your toes under and press your hips up and back to come into an upward dog pose. Keep your head and neck in line with your spine, and hold for five breaths.
Child’s Pose: From Downward Dog, sit back on your heels and fold your torso forward to come into a Child’s pose. Place your forehead on the floor, and extend your arms out in front of you. Hold for five breaths.
Happy Baby: Lie on your back and hug your knees into your chest. Rock from side to side, and then extend your legs out straight. Hold for five breaths.
Pigeon: From all fours, bring your right knee forward and place your right ankle above your left wrist. Keep your left leg straight, and press your hips forward to feel a stretch in your right hip. Hold for five breaths, and then switch sides.
60 Minute Gentle Yoga Sequence
This yoga sequence is designed to be gentle and calming, perfect for a beginner or someone looking for a relaxing practice. The sequence is also a great way to wind down after a long day.
The sequence begins with some simple seated poses to help you get centered and focused. You will then move in to a few gentle poses on your back, before finishing with a few standing poses.
This sequence can be done in any order, and you can stay in each pose for as long as you like. If you find any of the poses too challenging, simply modify them to fit your needs.
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.
