Yoga Sequence For Teenage Beginners
When you are a teenager, your body is going through a lot of changes. You may feel awkward and uncertain about your body and your place in the world. Yoga can be a great way to connect with your body and to find some inner peace. Here is a yoga sequence that is perfect for teenage beginners.
1. Start by standing in Mountain Pose. Ground your feet into the floor and feel your spine lengthen up towards the ceiling. Relax your shoulders and your jaw.
2. Inhale and reach your arms overhead. Exhale and fold forward, keeping your spine long. Hold for a few breaths.
3. Inhale and come back to standing. Exhale and step or jump back to Downward Dog.
4. Spread your fingers and press your heels down into the floor. Inhale and lift your torso and tailbone up towards the ceiling. Hold for a few breaths.
5. Exhale and step or jump forward to Mountain Pose. Inhale and reach your arms overhead. Exhale and fold forward.
6. Repeat steps 2-5.
When you finish this sequence, you should feel calm and centered. Yoga can be a great way to connect with your body and to find some inner peace.
Back Stretching Yoga Sequence
Do you suffer from back pain? Do you feel like you can’t fully extend your spine? Are you looking for a yoga sequence that can help to improve your back flexibility? If so, this back stretching yoga sequence is perfect for you!
This sequence is designed to open up the entire backside of your body, from your hips to your shoulders. It will help to improve your range of motion and flexibility, and it can also help to relieve tension and pain in the back.
To perform this sequence, you will need a yoga mat and a few yoga blocks. If you don’t have blocks, you can use books, chairs, or any other sturdy objects that you have around the house.
The sequence begins with a few simple poses that will help to warm up your body and prepare you for the more challenging poses. Once you have warmed up, you will move on to the main sequence.
The main sequence consists of six poses that are designed to open up your back. You will hold each pose for a few breaths, and then move on to the next pose.
Once you have completed the sequence, you can rest in Corpse pose (Savasana) for a few minutes. Then, you can slowly come back to consciousness, and slowly move back to your everyday activities.
If you are new to yoga, or if you have any health conditions, please consult with your doctor before performing this sequence.
Core Strength Core Yoga Sequence
Core strength is key for overall fitness and stability. A strong core helps improve balance, posture and coordination. It can also help reduce the risk of injury.
The core is made up of the muscles in the abdomen, lower back and pelvis. The best way to strengthen the core is through targeted exercises.
One of the best ways to strengthen the core is with a yoga sequence. Yoga is a mind-body practice that combines stretching and strengthening poses with deep breathing.
This sequence targets the core muscles and will help you build strength and stability.
1. Child’s pose: Start on all fours with your hands on the floor in front of you. Bring your knees together and sit back on your heels. Reach your arms forward and relax your head and neck. Hold for 30 seconds.
2. Cat and cow: Come to all fours with your hands on the floor in front of you. Inhale as you lift your head and tailbone up, and exhale as you round your spine and tuck your chin. Reverse the movement, inhaling as you tuck your chin and round your spine, and exhale as you lift your head and tailbone. Repeat for 10 rounds.
3. Downward-facing dog: Come to all fours and lift your hips up and back. Spread your fingers and press your heels into the floor. Hold for 30 seconds.
4. Plank: Come to all fours and then step or jump your feet forward to come into a high plank position. Keep your shoulders stacked over your wrists, your core engaged and your glutes and thighs engaged. Hold for 30 seconds.
5. Side plank: Come into a high plank position and then shift your weight to one hand. Stack your feet on top of each other and extend your top arm up to the sky. Hold for 30 seconds.
6. Triangle pose: Stand with your feet three feet apart. Turn your right toes out and your left toes in. Extend your arms out to the sides and hinge at your hips to fold over your right leg. Reach your left hand to the sky and your right hand to the floor. Hold for 30 seconds.
7. Warrior II: Stand with your feet three to four feet apart. Turn your right toes out and your left toes in. Extend your arms out to the sides and bend your right knee to come into a low lunge. Reach your left arm to the sky and your right arm to the floor. Hold for 30 seconds.
8. Reverse warrior: From warrior II, inhale and reach your right arm up to the sky. Exhale and step your right foot back to come into a low lunge. Bring your left arm to the sky and your right arm to the floor. Hold for 30 seconds.
9. Chair pose: Stand with your feet together and extend your arms overhead. Bend your knees and sink your hips down as if you were sitting in a chair. Hold for 30 seconds.
10. Mountain pose: Stand with your feet together and press your palms together at your heart. Relax your shoulders and draw your navel in towards your spine. Hold for 30 seconds.
Vinyasa Yoga Asana Sequence
From Downward Dog to Plank Pose, this Vinyasa Yoga Asana Sequence is a great way to warm up your body and get your heart rate up. This sequence is a great way to start your day or to end a workout.
1. Downward Dog
Start in Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
2. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
3. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
4. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
5. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
6. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
7. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
8. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
9. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
10. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
11. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
12. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
13. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
14. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
15. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
16. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
17. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
18. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
19. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
20. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
21. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
22. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
23. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
24. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
25. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
26. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
27. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
28. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
29. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
30. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
31. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
32. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
33. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and your core engaged. Hold for 5 breaths.
34. Low Plank
From Plank Pose, lower down to your forearms into Low Plank. Keep your shoulders down and your core engaged. Hold for 5 breaths.
35. Cobra Pose
From Low Plank, press up into Cobra Pose. Keep your shoulders down and your core engaged. Hold for 5 breaths.
36. Downward Dog
From Cobra Pose, curl your toes under and press your hips up and back into Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your tailbone down as you lift your hips up and back. Engage your quads and press your heels toward the mat. Hold for 5 breaths.
37. Upward Dog
From Downward Dog, curl your toes under and press your hips up and forward into Upward Dog. Keep your shoulders down and your core engaged. Hold for 5 breaths.
38. Plank Pose
From Upward Dog, step or jump your feet to the top of your mat into Plank Pose. Spread your fingers wide and press firmly into the mat. Keep your shoulders down and
Slow Flow Yoga Sequence Pdf
The following yoga sequence is designed to help you build heat, flexibility, and strength. As you move through the poses, be sure to focus on your breath, and take your time to connect with your body. If you have any questions, please don’t hesitate to reach out to a yoga teacher.
1. Mountain Pose (Tadasana)
Mountain pose is a great way to start your yoga practice. It’s a simple, yet powerful pose that helps you to connect with your breath and center yourself.
To begin, stand tall with your feet together and your hands at your sides. Ground your feet into the floor, and engage your pelvic floor muscles. Make sure your shoulders are relaxed and your neck is long.
Take a deep breath in, and as you exhale, tuck your chin and lengthen your spine. Hold for 5-10 breaths, and then release.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open your hips and stretch your back. It also helps to calm the mind and relieve stress.
To begin, come onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide, and press your palms into the floor.
Engage your pelvic floor muscles, and tuck your toes under. As you exhale, lift your hips and press your heels into the floor. Hold for 5-10 breaths, and then release.
3. Chair Pose (Utkatasana)
Chair pose is a great way to build strength and heat in your body. It also helps to improve balance and focus.
To begin, stand tall with your feet together and your hands at your sides. Ground your feet into the floor, and engage your pelvic floor muscles.
As you exhale, bend your knees and squat down. Make sure your knees are directly over your ankles, and press your palms into your thighs. Hold for 5-10 breaths, and then release.
4. Warrior I (Virabhadrasana I)
Warrior I is a great pose to build strength and flexibility in your legs. It also helps to open your hips and chest.
To begin, stand tall with your feet together and your hands at your sides. Step your left foot back about 3 feet, and turn your left heel down.
As you exhale, bend your left knee and sink down into a lunge. Make sure your right knee is directly over your ankle, and press your palms into your thighs. Hold for 5-10 breaths, and then release.
5. Warrior II (Virabhadrasana II)
Warrior II is a great pose to improve balance and focus. It also helps to open your hips and chest.
To begin, stand tall with your feet together and your hands at your sides. Step your left foot back about 3 feet, and turn your left heel down.
As you exhale, bend your left knee and sink down into a lunge. Make sure your right knee is directly over your ankle, and extend your arms out to the sides. Hold for 5-10 breaths, and then release.
6. Triangle Pose (Trikonasana)
Triangle pose is a great pose to improve flexibility and balance. It also helps to open your hips and chest.
To begin, stand tall with your feet together and your hands at your sides. Step your left foot back about 3 feet, and turn your left heel down.
As you exhale, bend your left knee and sink down into a lunge. Make sure your right knee is directly over your ankle, and extend your arms out to the sides. Reach your left hand towards the sky, and turn your head to gaze at your hand. Hold for 5-10 breaths, and then release.
7. Extended Triangle Pose (Utthita Trikonasana)
Extended triangle pose is a great pose to improve flexibility and balance. It also helps to open your hips and chest.
To begin, stand tall with your feet together and your hands at your sides. Step your left foot back about 3 feet, and turn your left heel down.
As you exhale, bend your left knee and sink down into a lunge. Make sure your right knee is directly over your ankle, and extend your arms out to the sides. Reach your right hand towards the sky, and turn your head to gaze at your hand. Hold for 5-10 breaths, and then release.
8. Camel Pose (Ustrasana)
Camel pose is a great pose to open your chest and hips. It also helps to stretch your back.
To begin, kneel on the floor with your knees hip-width apart. Place your hands on your hips, and press your spine up and forward.
As you exhale, lean back and press your hips up and forward. Reach for your heels with your hands, and hold for 5-10 breaths.
9. Child’s Pose (Balasana)
Child’s pose is a great way to relax your body and mind. It also helps to stretch your hips, back, and shoulders.
To begin, kneel on the floor with your knees hip-width apart. Place your hands on the floor in front of you, and press your spine down.
As you exhale, fold forward and rest your forehead on the floor. Extend your arms out in front of you, and hold for 5-10 breaths.
10. Corpse Pose (Savasana)
Corpse pose is a great way to end your yoga practice. It helps to relax your body and mind, and promote peace and calm.
To begin, lie down on your back with your feet spread about hip-width apart. Let your arms fall to your sides, and relax your entire body. Close your eyes and breathe deeply for 5-10 minutes.
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.
