Yoga Sequence For Insomnia
There are many yoga sequences that can help people sleep better, but this is one example of a sequence that can be done specifically for insomnia.
1. Begin by lying on your back and relaxing your body. Close your eyes and take a few deep breaths, focusing on inhaling and exhaling slowly and deeply.
2. Bring your awareness to your feet. Flex your feet and then release, repeating a few times.
3. Bring your awareness to your ankles. Gently rotate your ankles in both directions a few times.
4. Bring your awareness to your knees. Gently press your knees together and then release, repeating a few times.
5. Bring your awareness to your hips. Gently press your hips together and then release, repeating a few times.
6. Bring your awareness to your lower back. Gently press your lower back against the floor and then release.
7. Take a few deep breaths and then slowly begin to move through the following sequence:
-Cat/Cow 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 and look up, and exhale as you tuck your chin and round your spine. Repeat a few times.
-Downward-facing dog: From all fours, press into your hands and feet and lift your hips up and back, creating an upside-down V-shape with your body. Hold for a few breaths.
-Puppy pose: From downward-facing dog, step your feet forward and slowly lower your forehead to the floor. Keep your hips high and your spine long. Hold for a few breaths.
-Upward-facing dog: From puppy pose, curl your toes under and press into your hands as you lift your hips and straighten your arms, coming into an inverted V-shape. Hold for a few breaths.
-Warrior I: From downward-facing dog, step your left foot forward between your hands and turn your left foot out so that it’s parallel to the front of your mat. Bend your left knee and sink your hips down toward the floor. Reach your arms straight out in front of you.
-Warrior II: From warrior I, extend your arms out to the sides and turn your left foot in so that it’s perpendicular to the front of your mat. Sink your hips down toward the floor and extend your right leg out behind you.
-Extended side angle: From warrior II, reach your left arm up toward the sky and keep your right hand on your right hip. Turn your head to look up at your left arm.
-Mountain pose: From extended side angle, bring your feet back together and stand tall, with your hands on your hips.
8. Repeat the sequence on the other side.
This yoga sequence can help to release tension in the body and calm the mind, which can help to promote better sleep. If you have any injuries or health conditions, please consult with a doctor before performing this or any other yoga sequence.
Asteya Yoga Sequence
1. Start in mountain pose.
2. Inhale and reach up with your fingertips.
3. As you exhale, hinge at the hips and fold forward.
4. Grab opposite elbows and hang here for a few breaths.
5. On an inhale, lift halfway up and then fold back down.
6. Exhale and step your left foot back into a low lunge.
7. Drop your back knee to the ground and sink into your lunge.
8. Place your hands on the ground in front of you and lengthen your spine.
9. Hold for a few breaths, then switch sides.
10. From low lunge, lift your torso up and reach your arms overhead.
11. Exhale and fold forward, hinging at the hips.
12. Grab opposite elbows and hang here for a few breaths.
13. On an inhale, lift halfway up and then fold back down.
14. Step your left foot back into a low lunge.
15. Drop your back knee to the ground and sink into your lunge.
16. Place your hands on the ground in front of you and lengthen your spine.
17. Hold for a few breaths, then switch sides.
18. From low lunge, lift your torso up and reach your arms overhead.
19. Exhale and fold forward, hinging at the hips.
20. Grab opposite elbows and hang here for a few breaths.
21. On an inhale, lift halfway up and then fold back down.
22. Step your left foot back into a low lunge.
23. Drop your back knee to the ground and sink into your lunge.
24. Place your hands on the ground in front of you and lengthen your spine.
25. Hold for a few breaths, then switch sides.
26. From low lunge, lift your torso up and reach your arms overhead.
27. Exhale and fold forward, hinging at the hips.
28. Grab opposite elbows and hang here for a few breaths.
29. On an inhale, lift halfway up and then fold back down.
30. Step your left foot back into a low lunge.
31. Drop your back knee to the ground and sink into your lunge.
32. Place your hands on the ground in front of you and lengthen your spine.
33. Hold for a few breaths, then switch sides.
34. From low lunge, lift your torso up and reach your arms overhead.
35. Exhale and fold forward, hinging at the hips.
36. Grab opposite elbows and hang here for a few breaths.
37. On an inhale, lift halfway up and then fold back down.
38. Step your left foot back into a low lunge.
39. Drop your back knee to the ground and sink into your lunge.
40. Place your hands on the ground in front of you and lengthen your spine.
41. Hold for a few breaths, then switch sides.
42. From low lunge, lift your torso up and reach your arms overhead.
43. Exhale and fold forward, hinging at the hips.
44. Grab opposite elbows and hang here for a few breaths.
45. On an inhale, lift halfway up and then fold back down.
46. Step your left foot back into a low lunge.
47. Drop your back knee to the ground and sink into your lunge.
48. Place your hands on the ground in front of you and lengthen your spine.
49. Hold for a few breaths, then switch sides.
50. From low lunge, lift your torso up and reach your arms overhead.
51. Exhale and fold forward, hinging at the hips.
52. Grab opposite elbows and hang here for a few breaths.
53. On an inhale, lift halfway up and then fold back down.
54. Step your left foot back into a low lunge.
55. Drop your back knee to the ground and sink into your lunge.
56. Place your hands on the ground in front of you and lengthen your spine.
57. Hold for a few breaths, then switch sides.
58. From low lunge, lift your torso up and reach your arms overhead.
59. Exhale and fold forward, hinging at the hips.
60. Grab opposite elbows and hang here for a few breaths.
61. On an inhale, lift halfway up and then fold back down.
62. Step your left foot back into a low lunge.
63. Drop your back knee to the ground and sink into your lunge.
64. Place your hands on the ground in front of you and lengthen your spine.
65. Hold for a few breaths, then switch sides.
66. From low lunge, lift your torso up and reach your arms overhead.
67. Exhale and fold forward, hinging at the hips.
68. Grab opposite elbows and hang here for a few breaths.
69. On an inhale, lift halfway up and then fold back down.
70. Step your left foot back into a low lunge.
71. Drop your back knee to the ground and sink into your lunge.
72. Place your hands on the ground in front of you and lengthen your spine.
73. Hold for a few breaths, then switch sides.
74. From low lunge, lift your torso up and reach your arms overhead.
75. Exhale and fold forward, hinging at the hips.
76. Grab opposite elbows and hang here for a few breaths.
77. On an inhale, lift halfway up and then fold back down.
78. Step your left foot back into a low lunge.
79. Drop your back knee to the ground and sink into your lunge.
80. Place your hands on the ground in front of you and lengthen your spine.
81. Hold for a few breaths, then switch sides.
82. From low lunge, lift your torso up and reach your arms overhead.
83. Exhale and fold forward, hinging at the hips.
84. Grab opposite elbows and hang here for a few breaths.
85. On an inhale, lift halfway up and then fold back down.
86. Step your left foot back into a low lunge.
87. Drop your back knee to the ground and sink into your lunge.
88. Place your hands on the ground in front of you and lengthen your spine.
89. Hold for a few breaths, then switch sides.
90. From low lunge, lift your torso up and reach your arms overhead.
91. Exhale and fold forward, hinging at the hips.
92. Grab opposite elbows and hang here for a few breaths.
93. On an inhale, lift halfway up and then fold back down.
94. Step your left foot back into a low lunge.
95. Drop your back knee to the ground and sink into your lunge.
96. Place your hands on the ground in front of you and lengthen your spine.
97. Hold for a few breaths, then switch sides.
98. From low lunge, lift your torso up and reach your arms overhead.
99. Exhale and fold forward, hinging at the hips.
100. Grab opposite elbows and hang here for a few breaths.
One Hour Yoga Flow Sequence
Hi everyone! I hope you’re all having a great day. Today, I’m going to be showing you a one-hour yoga flow sequence that you can do at home. This flow is a great way to start your day, or to wind down after a long day. It’s also a great workout, and it’s perfect for beginners.
So, without further ado, let’s get started!
The first pose in this sequence is Downward Dog. To do this pose, start in a tabletop position on your hands and knees. Then, tuck your toes under, and press your hips up and back, so that you form an inverted V-shape with your body. Make sure to keep your spine straight, and focus on pressing your heels down into the ground. Hold this pose for about 30 seconds.
Next, we’re going to move on to Cat-Cow. To do this pose, start in Downward Dog. Then, inhale as you drop your head and chest down, and arch your back. Exhale as you curl your spine up and round your back, like a cat. Make sure to move slowly and with control, and focus on using your abs to move your spine. Repeat this pose 10 times.
The next pose is Child’s Pose. To do this pose, start on your hands and knees, then fold your torso forward, so that your forehead is resting on the ground. Extend your arms out in front of you, and relax your shoulders. Hold this pose for about 30 seconds.
Next, we’re going to move on to the Cobra Pose. To do this pose, start by lying on your stomach, then place your hands on the ground by your shoulders. Slowly press your hips and thighs off the ground, and arch your back up. Make sure to keep your head and neck in line with your spine, and focus on using your abs to move your spine. Hold this pose for about 30 seconds.
The next pose is the Downward Facing Dog again. To do this pose, start in a tabletop position on your hands and knees. Then, tuck your toes under, and press your hips up and back, so that you form an inverted V-shape with your body. Make sure to keep your spine straight, and focus on pressing your heels down into the ground. Hold this pose for about 30 seconds.
Next, we’re going to move on to the Warrior I Pose. To do this pose, start in a standing position, then step your left foot forward and bend your left knee so that your thigh is parallel to the ground. Reach your arms out to the sides, and make sure to keep your spine straight. Hold this pose for about 30 seconds, then switch sides.
The next pose is the Warrior II Pose. To do this pose, start in the Warrior I Pose position. Then, extend your arms out to the sides, and lunge forward with your right leg. Make sure to keep your spine straight, and focus on using your abs to move your spine. Hold this pose for about 30 seconds, then switch sides.
The next pose is the Triangle Pose. To do this pose, start in a standing position, then step your left foot out to the side and extend your left arm straight out to the side. Bend your right knee, and reach your right hand to your right ankle. Make sure to keep your spine straight, and focus on using your abs to move your spine. Hold this pose for about 30 seconds, then switch sides.
The next pose is the Half Camel Pose. To do this pose, start in a kneeling position. Then, place your hands on your hips, and lean back slightly. Make sure to keep your spine straight, and focus on using your abs to move your spine. Hold this pose for about 30 seconds.
The next pose is the Seated Forward Bend. To do this pose, start in a seated position. Then, extend your legs out in front of you, and fold your torso forward. Reach your arms out in front of you, and make sure to keep your spine straight. Hold this pose for about 30 seconds.
The next pose is the Happy Baby Pose. To do this pose, start by lying on your back, then bring your knees to your chest. Grab your ankles, and pull your knees toward your chest. Make sure to keep your spine straight, and focus on using your abs to move your spine. Hold this pose for about 30 seconds.
The final pose in this sequence is the Corpse Pose. To do this pose, start by lying on your back, then extend your legs out in front of you. Relax your arms by your sides, and focus on relaxing your entire body. Hold this pose for about 5 minutes.
And that’s it! This one-hour yoga flow sequence is a great way to start your day, or to wind down after a long day. It’s also a great workout, and it’s perfect for beginners. So, give it a try, and let me know how you like it!
Back Yoga Sequence
There are many reasons to add back yoga sequences to your weekly routine. For one, this part of the body is often neglected in favor of more visible areas like the abs and arms. Additionally, back yoga sequences can help improve your posture and alleviate pain in the back and neck. Finally, these poses are a great way to improve flexibility and strength in the back.
If you’re looking for a back yoga sequence to try, the following poses are a great place to start.
Puppy Pose: Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Slowly and gently tuck your chin towards your chest, and allow your back to round as you sink your hips towards the floor. Hold for 5-10 breaths.
Cat-Cow Pose: Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat for 5-10 breaths.
Downward-Facing Dog: Come to hands and knees, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels towards the floor. Hold for 5-10 breaths.
Upward-Facing Dog: From Downward-Facing Dog, lift your chin and chest up and forward, pressing your palms into the floor. Hold for 5-10 breaths.
Bridge Pose: Lie flat on your back, with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Keeping your shoulders and feet flat on the floor, lift your hips up towards the ceiling. Hold for 5-10 breaths.
Wheel Pose: Lie flat on your back, with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Keeping your shoulders and feet flat on the floor, lift your hips up towards the ceiling. Then, slowly press your palms into the floor and straighten your arms to lift your torso and head off the floor. Hold for 5-10 breaths.
If you have any medical conditions or are pregnant, please consult a doctor before starting any back yoga sequence.
Fall Yin Yoga Sequence
The leaves are changing, the air is getting crisper and the days are getting shorter. That can only mean one thing- it’s time for Fall Yin Yoga! Yin Yoga is a great way to transition in to the Fall season. It’s a slower style of yoga that focuses on lengthening and stretching the connective tissue in the body. This sequence is great for all levels and is a great way to release any tension you may have been carrying around all summer. So grab a yoga mat, some cozy socks and let’s get started!
1. Child’s Pose (Balasana)
This pose is a great way to start out any yoga sequence. It’s a calming pose that allows you to take a few deep breaths and connect with your breath. To come in to Child’s Pose, start on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your forehead to the floor and allow your hips to sink back towards your heels. Take a few deep breaths and feel the stretch in your hips and spine.
2. Cat/Cow (Marjaryasana/Bitilasana)
Cat/Cow is a great pose to warm up the spine and get the blood flowing. It’s also a great way to release any tension you may be feeling in your neck and upper back. To come in to Cat/Cow, start on all fours with your hands directly under your shoulders and your knees directly under your hips. On an inhale, arch your spine up and look up towards the ceiling. On an exhale, round your spine and tuck your chin towards your chest. Continue moving through Cat/Cow for a few breaths, then switch to Cow/Cat. To come in to Cow/Cat, start in Cat Pose. On an inhale, lift your head and chest and look up towards the ceiling. On an exhale, tuck your chin towards your chest and round your spine. Continue moving through Cow/Cat for a few breaths, then switch back to Cat/Cow.
3. Downward Dog (Adho Mukha Svanasana)
Downward Dog is a great pose to stretch out your hamstrings, calves and shoulders. It’s also a great way to release tension in your neck. To come in to Downward Dog, start in Tabletop Position. Shift your weight back towards your heels and press your hips up and back. Allow your head and neck to relax and hang down. Hold for a few breaths, then return to Tabletop Position.
4. Seated Forward Bend (Pashimottanasana)
Seated Forward Bend is a great pose for stretching out the hamstrings and spine. It’s also a great way to release tension in the neck and shoulders. To come in to Seated Forward Bend, start in a seated position with your legs straight out in front of you. Fold forward from the hips, extending your arms out in front of you. Allow your head and neck to relax and hang down. Hold for a few breaths, then slowly rise back up to a seated position.
5. Camel (Ustrasana)
Camel is a great pose for stretching the front of the body. It’s a great way to open up the chest and hips. To come in to Camel, start in a kneeling position with your thighs parallel to each other. Bring your hands to your lower back and press your hips up and forward. Allow your head and neck to relax and hang down. Hold for a few breaths, then slowly return to a kneeling position.
6. Fish (Matsyasana)
Fish is a great pose for stretching the hips and spine. It’s also a great way to release tension in the neck and shoulders. To come in to Fish, start in a seated position with your legs extended in front of you. Bend your knees and place your feet flat on the floor. Slide your hands under your thighs and press your hips up and forward. Allow your head and neck to relax and hang down. Hold for a few breaths, then slowly return to a seated position.
7. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine Hand-To-Big-Toe Pose is a great pose for stretching the hamstrings and spine. It’s also a great way to release tension in the neck and shoulders. To come in to Supine Hand-To-Big-Toe Pose, start by lying on your back with your legs extended straight in front of you. Bend one knee and place your foot on your thigh. Reach your hand towards your ankle and hold on to your ankle or toes. Hold for a few breaths, then switch to the other side.
8. Bridge (Setu Bandha Sarvangasana)
Bridge is a great pose for stretching the hips and spine. It’s also a great way to release tension in the neck and shoulders. To come in to Bridge, start by lying on your back with your feet flat on the floor and your knees bent. Press your feet into the floor and lift your hips up off the ground. Keep your shoulders and head on the ground. Hold for a few breaths, then slowly lower your hips back to the ground.
9. Corpse Pose (Savasana)
Corpse Pose is a great way to end any yoga sequence. It’s a relaxing pose that allows you to take a few deep breaths and connect with your breath. To come in to Corpse Pose, start by lying on your back with your feet flat on the floor and your knees bent. Allow your arms to rest by your sides with your palms facing up. Close your eyes and take a few deep breaths. Relax and allow your body to sink into the ground.
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.
