Yoga Sequence For Office Workers
Do you feel cramped up and tense after sitting at your desk all day? Are your neck and shoulders constantly aching? Yoga can help! Here is a sequence of poses that you can do at your desk to help you feel more relaxed and open.
1. Seated Neck Stretch: Sit up tall and clasp your hands behind your head. Gently pull your head and neck forward, then relax and release. Repeat 5-10 times.
2. Seated Cat/Cow: Inhale as you arch your back and look up, then exhale as you round your spine and tuck your chin. Repeat 5-10 times.
3. Seated Forward Bend: Sit up tall and fold forward, letting your head and neck hang down. Relax and breathe deeply for 5-10 breaths.
4. Chair Chest Opener: Sit up tall and clasp your hands behind your back. Open your chest and shoulders by pressing your hands away from your back. Hold for 5-10 breaths.
5. Legs Up the Wall: Scoot your chair over to a wall and lie down so that your back is against the wall and your legs are up the wall. Close your eyes and relax for 5-10 minutes.
If you have time, you can also try some of these yoga poses that are specifically designed to release tension in the neck and shoulders:
1. Child’s Pose: Kneel on the floor and sit on your heels. Bend forward, resting your forehead on the floor. Extend your arms out in front of you and relax. Hold for 5-10 breaths.
2. Downward Facing Dog: Come onto all fours and spread your hands and feet wide. Tuck your toes and lift your hips up and back, extending your spine. Hold for 5-10 breaths.
3. Camel Pose: Kneel on the floor and place your hands on your hips. Push your hips forward and arch your back, reaching for your heels. Hold for 5-10 breaths.
4. Triangle Pose: Stand with your feet hip-width apart and extend your arms out to the sides. Turn your right foot out 90 degrees and extend your left arm straight out to the side. Bend your left knee and reach down to touch your left ankle. Hold for 5-10 breaths, then switch sides.
Best Bedtime Yoga Sequence
for Kids
Do you have a child who has trouble winding down at night? Yoga may be the answer! A bedtime yoga sequence can help kids relax, de-stress and fall asleep more easily.
The best yoga sequence for kids includes gentle poses that are calming and soothing. It’s important to avoid poses that are too strenuous or active, as they may actually stimulate the child and make it harder to fall asleep.
Here is a sample bedtime yoga sequence for kids:
1. Child’s pose (Balasana)
This simple pose is a great way to start any yoga sequence. It helps to calm and soothe the mind and body.
2. Cat-cow pose (Marjaryasana-Bitilasana)
This pose helps to stretch and open the spine, and it warms up the body for more gentle poses.
3. Legs up the wall pose (Viparita Karani)
This pose is very calming and relaxing. It helps to soothe the nervous system and release tension in the lower back.
4. Supine spinal twist (Jathara Parivartanasana)
This pose helps to stretch the spine and release tension in the back. It’s also a great way to help digestion before bed.
5. Corpse pose (Savasana)
This is the final pose in any yoga sequence. It’s a deeply relaxing pose that allows the body and mind to rest and rejuvenate.
These are just a few of the many gentle yoga poses that can help kids relax and fall asleep at night. If you’re looking for a more comprehensive guide, check out this article on the best yoga poses for kids.
Practicing yoga before bed can be a great way to help kids relax and fall asleep more easily. The best yoga sequence for kids includes gentle poses that are calming and soothing.
Tapas Yoga Sequence
The tapas yoga sequence is designed to heat and energize the body, preparing you for more vigorous asanas and a deeper practice. The sequence consists of a sequence of sun salutations, standing poses, and backbends.
The sun salutations are a great way to warm up the body and get the heart rate up. They are also a great way to practice linking breath with movement. In the standing poses, you will build strength and stability in the legs and hips. The backbends are a great way to open up the chest and spine, and to increase flexibility in the back.
This sequence can be practiced on its own, or it can be used as a warm-up for a more vigorous practice. If you are new to yoga, be sure to practice the poses slowly and with proper alignment. If you are more experienced, you can increase the intensity of the sequence by moving more quickly and using more challenging variations of the poses.
The tapas yoga sequence consists of the following poses:
Sun Salutations
Standing Poses
Backbends
Gentle Yoga Sequence
This is a gentle yoga sequence that is perfect for beginners or for those who want a slower paced practice. The sequence is designed to warm up the body and to stretch and lengthen the muscles.
1. Start in mountain pose.
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and reach up to the sky.
5. Exhale and fold forward.
6. Inhale and reach up.
7. Exhale and fold forward.
8. Inhale and step or jump back to a plank pose.
9. Lower down to your forearms.
10. Hold for a few breaths.
11. Step or jump back to a high plank pose.
12. Lower down to your elbows.
13. Hold for a few breaths.
14. Step or jump back to Downward Dog.
15. Hold for a few breaths.
16. Step or jump forward to a standing position.
17. Repeat the sequence.
Yoga Sequence For Anxiety And Stress
There’s no need to suffer from anxiety and stress when there are yoga poses to help! A regular yoga practice can help to regulate the nervous system, and these yoga poses for anxiety and stress are a great place to start.
1. Child’s Pose (Balasana)
This calming pose is a great way to start your yoga practice or to use as a restorative pose. Child’s pose helps to release tension in the neck and shoulders, and can be a soothing pose to help relieve anxiety and stress.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This classic yoga pose is a great way to stretch and lengthen the spine. Downward-facing dog also helps to open up the chest and shoulders, and is a great pose to counter the effects of stress and anxiety.
3. Camel (Ustrasana)
Camel is a great pose to open up the chest and stretch the entire front of the body. This pose can help to relieve tension in the neck and shoulders, and can be a helpful pose to counteract the effects of anxiety and stress.
4. Seated Forward Fold (Paschimottanasana)
This deep seated forward fold is a great way to stretch the hamstrings and the entire back of the body. Seated forward fold can help to calm the mind and relieve tension and stress.
5. Corpse Pose (Savasana)
This final resting pose is a great way to end your yoga practice. Corpse pose helps to calm the mind and body, and can be a helpful pose to relieve stress and anxiety.
