Yoga Sequence For Self Compassion
The yoga sequence for self compassion is designed to help you connect with your innermost feelings of warmth, kindness, and understanding. The poses are gentle and slow, and are meant to help you open up your heart and mind. The sequence begins with a few basic poses to warm up the body, and then moves on to the main poses.
1. Warm Up:
Start with a few basic poses to warm up the body. Warm up poses can include Downward Dog, Cat/Cow, and Warrior I.
2. Poses for Self Compassion:
The main poses for self compassion are Child’s Pose, Camel Pose, and Seated Forward Bend.
Child’s Pose:
Child’s Pose is a gentle, calming pose that helps you to connect with your innermost feelings of warmth and kindness. It is a great pose to practice when you need to take a few minutes to yourself and focus on your breath.
To practice Child’s Pose, start in a kneeling position. Bring your knees together and sit your hips back onto your heels. Extend your arms forward and lower your forehead to the floor. Stay here for a few deep breaths, and then slowly rise back up to kneeling.
Camel Pose:
Camel Pose is a powerful pose that helps you to open up your heart and connect with your innermost feelings of compassion and love. It can be a bit challenging, but it is well worth the effort.
To practice Camel Pose, start in a standing position. Bend at the waist and reach for your heels. If you can’t reach your heels, reach for your ankles or shins. Keep your spine long and your neck relaxed. Hold this position for a few deep breaths, and then slowly rise back up to standing.
Seated Forward Bend:
Seated Forward Bend is a calming pose that helps you to focus on your breath and connect with your innermost feelings of compassion and understanding. It can be practiced at any time, and is a great pose to do when you need to de-stress and relax.
To practice Seated Forward Bend, start in a seated position. Bend at the waist and reach for your toes. If you can’t reach your toes, reach for your ankles or shins. Keep your spine long and your neck relaxed. Hold this position for a few deep breaths, and then slowly rise back up to seated.
3. Finishing Poses:
Finish the sequence with a few basic poses to cool down the body. Cool down poses can include Downward Dog, Child’s Pose, and Cat/Cow.
Yoga Sequence For Flexibility
This sequence is designed to improve your flexibility. If you are new to yoga, please consult a yoga teacher before practicing.
1. Sukhasana (Easy Pose): Sit comfortably in a cross-legged position. The closer your hips are to your heels, the deeper the stretch will be. If this is uncomfortable, sit on a folded blanket or cushion. lengthen your spine, relax your shoulders, and close your eyes.
2. Paschimottanasana (Seated Forward Bend): Sit in Sukhasana and lengthen your spine. Inhale as you reach your arms overhead, and exhale as you fold forward. Keep your spine long, and don’t let your head hang. If you can’t reach your toes, grab onto your elbows. Hold for 5-10 breaths.
3. Janu Sirsasana (Head-to-Knee Forward Bend): From Paschimottanasana, inhale as you reach your right arm up and over your head. Exhale as you fold forward, and place your right hand on your right ankle, or on the floor if you can reach that far. Keep your left leg extended, and your spine long. Hold for 5-10 breaths, then switch sides.
4. Ardha Matsyendrasana (Half Lord of the Fishes Pose): Sit in Sukhasana and lengthen your spine. Inhale as you reach your right arm up and over your head. Exhale as you fold forward, and place your right hand on your right ankle, or on the floor if you can reach that far. Keep your left leg extended, and your spine long. Hold for 5-10 breaths, then switch sides.
5. Marichyasana III (Pose of the Sage Marichi III): Sit in Sukhasana and lengthen your spine. Inhale as you reach your right arm up and over your head. Exhale as you fold forward, and place your right hand on your right ankle, or on the floor if you can reach that far. Keep your left leg extended, and your spine long. Hold for 5-10 breaths, then switch sides.
6. Paschimottanasana (Seated Forward Bend): Sit in Sukhasana and lengthen your spine. Inhale as you reach your arms overhead, and exhale as you fold forward. Keep your spine long, and don’t let your head hang. If you can’t reach your toes, grab onto your elbows. Hold for 5-10 breaths.
7. Savasana (Corpse Pose): Lie down on your back and relax. Close your eyes, and focus on your breath. Stay here for 5-10 minutes.
Tummee Yoga Sequence
: A Detailed Analysis
The Tummee Yoga Sequence is a powerful and invigorating yoga practice that consists of a sequence of poses that work together to create heat, energy, and strength in the body. The sequence is designed to open the hips and heart, and to stimulate the body’s natural flow of energy. The Tummee Yoga Sequence is a great way to start your day, or to use as a warm-up before a more vigorous yoga practice.
The sequence begins with a Sun Salutation to warm up the body. The poses that follow open the hips and heart, and stimulate the body’s natural flow of energy. The sequence ends with a pose that balances the energy in the body, and leaves you feeling refreshed and invigorated.
The Tummee Yoga Sequence is as follows:
Sun Salutation
Hip Opener
Heart Opener
Energy Booster
Balance
Sun Salutation
The Sun Salutation is a series of poses that warms up the body and prepares it for a more vigorous yoga practice. The Sun Salutation consists of the following poses:
1. Mountain Pose
2. Downward Dog
3. Upward Dog
4. Low Lunge
5. Cobra Pose
6. Downward Dog
7. Mountain Pose
Hip Opener
The Hip Opener pose is a pose that opens the hips and stretches the muscles in the hip area. The Hip Opener pose is as follows:
1. Start in Mountain Pose
2. Step your left foot back and place it in between your hands, as you lower your hips down to the ground
3. Keep your left knee bent as you reach your left arm up towards the sky
4. Hold for a few breaths, then switch sides
Heart Opener
The Heart Opener pose is a pose that opens the chest and stretches the muscles in the chest area. The Heart Opener pose is as follows:
1. Start in Mountain Pose
2. Reach your arms out to the sides and rotate your torso to the right
3. Hold for a few breaths, then switch sides
Energy Booster
The Energy Booster pose is a pose that stimulates the body’s natural flow of energy. The Energy Booster pose is as follows:
1. Start in Downward Dog
2. Step your right foot forward and place it between your hands, as you lower your hips down to the ground
3. Keep your right knee bent as you reach your right arm up towards the sky
4. Hold for a few breaths, then switch sides
Balance
The Balance pose is a pose that balances the energy in the body. The Balance pose is as follows:
1. Start in Mountain Pose
2. Shift your weight to your left foot
3. Reach your right arm up towards the sky
4. Hold for a few breaths, then switch sides
15 Min Evening Stretch Yoga Sequence
Incorporate this 15 minute yoga sequence into your evening routine to help you relax, de-stress and prepare for bed. This sequence is designed to stretch and open the body, and can be done any time of day but is especially effective in the evening.
1. Start in a comfortable seated position with your spine tall and your shoulders relaxed. Bring your hands to prayer position in front of your chest, and take a deep breath in.
2. As you exhale, fold forward, keeping your spine long. If your hamstrings are tight, you can bend your knees. Hold for a few breaths, then slowly rise back to seated.
3. Next, extend your legs out in front of you and reach your arms up to the sky. Hold for a few breaths, then lower your arms and legs back to the ground.
4. Bring your left ankle to your right thigh, and clasp your hands around your right ankle. Gently pull your ankle towards your body, feeling a stretch in your hamstring. Hold for a few breaths, then switch legs.
5. Reach your arms overhead and clasp your hands together. Take a deep breath in and on the exhale, lean to the left, feeling a stretch in your right side. Hold for a few breaths, then switch sides.
6. Bring your hands to your heart center and take a few deep breaths, feeling the stretch in your body relax and release. When you’re finished, slowly rise to standing and give yourself a big hug.
Best Outdoor Yoga Sequence
for Beginners
This sequence is designed for beginners, but can be modified to fit any level.
1. Sun Salutations
A. Start in Mountain pose.
B. Inhale and reach your arms up to the sky.
C. Exhale and fold forward, tucking your chin into your chest.
D. Inhale and reach your arms up to the sky.
E. Exhale and step or jump back to plank pose.
F. Inhale and lower your chest to the floor.
G. Exhale and step or jump your feet back to Downward-Facing Dog.
2. Child’s pose
A. From Downward-Facing Dog, exhale and step or jump your feet forward to plank pose.
B. Lower your chest to the floor.
C. Reach your arms out in front of you.
D. Relax your forehead on the floor.
E. Hold for a few deep breaths.
3. Upward-Facing Dog
A. From Child’s pose, inhale and reach your arms up to the sky.
B. Arch your back and tuck your chin into your chest.
C. Hold for a few deep breaths.
4. Downward-Facing Dog
A. From Upward-Facing Dog, exhale and step or jump your feet back to Downward-Facing Dog.
B. Spread your fingers and press into your palms.
C. Tuck your toes and lift your hips high.
D. Hold for a few deep breaths.
5. Camel pose
A. From Downward-Facing Dog, exhale and step or jump your feet forward to plank pose.
B. Lower your chest to the floor.
C. Reach your arms out in front of you.
D. Reach your hands back to grab your heels.
E. Hold for a few deep breaths.
F. If you can’t reach your heels, grab a strap or towel and hold it around your ankles.
6. Fish pose
A. From Downward-Facing Dog, exhale and step or jump your feet forward to plank pose.
B. Lower your chest to the floor.
C. Reach your arms out in front of you.
D. Reach your hands back to grab your heels.
E. Hold for a few deep breaths.
F. If you can’t reach your heels, grab a strap or towel and hold it around your ankles.
7. Corpse pose
A. From Downward-Facing Dog, exhale and step or jump your feet forward to plank pose.
B. Lower your chest to the floor.
C. Reach your arms out in front of you.
D. Relax your forehead on the floor.
E. Hold for a few deep breaths.
F. If you can’t reach your heels, grab a strap or towel and hold it around your ankles.
This sequence is designed to help you get the most out of your outdoor yoga practice. If you’re a beginner, start with Sun Salutations A-E, Child’s pose, and Upward-Facing Dog. Hold each pose for a few deep breaths, and then move on to the next one. If you’re more experienced, add Camel pose and Fish pose to the sequence.
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.
