Yoga Sequence New Year
‘s Resolution
If one of your New Year’s resolutions is to get more active, consider adding some yoga to your routine. Yoga is a great form of exercise because it is low impact and can be tailored to any fitness level. It also has a host of other benefits, including improving flexibility, strength, and balance, and reducing stress.
If you’re new to yoga, here is a basic sequence to get you started. This sequence is designed to increase flexibility and strength, so you may want to focus on those poses more than the others. You can do this sequence once or twice a week, depending on your fitness level.
Start by warming up with a few rounds of Sun Salutations. Then move on to the following poses:
1. Downward Dog – This pose stretches the hamstrings, calves, and shoulders. It also strengthens the arms and legs.
2. Half Camel – This pose stretches the chest and shoulders.
3. Triangle Pose – This pose strengthens the legs and glutes and stretches the hamstrings and groin.
4. Warrior I – This pose strengthens the legs and glutes and stretches the hamstrings and groin.
5. Chair Pose – This pose strengthens the legs, glutes, and core.
6. Child’s Pose – This pose is a gentle stretch for the hips, thighs, and lower back.
7. Corpse Pose – This pose is a restorative pose that allows you to relax and restore your energy.
For a more challenging sequence, check out this yoga sequence for beginners.
Bedtime Yoga Sequence Video
Most of the time we are so busy taking care of others and our responsibilities that we often forget to take care of ourselves. This is especially true when it comes to our health and wellness. We may try to make time for a quick run or a trip to the gym, but what about those times when we simply don’t have the energy or time for a full workout?
Introducing, the perfect solution for busy people on the go: Bedtime Yoga!
This sequence of yoga poses is designed to help you relax and de-stress after a long day. It can be done in just a few minutes, and all you need is a comfortable place to lie down.
The Bedtime Yoga sequence is as follows:
1. Corpse pose (Savasana)
2. Legs up the wall (Viparita Karani)
3. Supine spinal twist (Jathara Parivartanasana)
4. Child’s pose (Balasana)
5. Seated forward fold (Paschimottanasana)
6. Savasana
1. Corpse Pose (Savasana)
The first pose in the sequence is Corpse Pose, which is a resting pose that allows your body to relax and restore energy. To perform this pose, lie down on your back and let your arms and legs fall naturally to the sides. Close your eyes and focus on your breath, taking long, deep breaths for a few minutes.
2. Legs up the Wall (Viparita Karani)
The second pose in the sequence is Legs up the Wall, which is a great pose for relieving stress and fatigue. To perform this pose, sit with your back against a wall and then slowly lift your legs up so that they are resting on the wall. Rest your hands on your thighs and allow your body to relax for a few minutes.
3. Supine Spinal Twist (Jathara Parivartanasana)
The third pose in the sequence is Supine Spinal Twist, which is a great pose for relieving tension in the back. To perform this pose, lie down on your back and then slowly twist your body to the right, bringing your left knee up to your chest. Hold for a few seconds, and then switch sides.
4. Child’s Pose (Balasana)
The fourth pose in the sequence is Child’s Pose, which is a calming pose that helps to soothe the mind and body. To perform this pose, sit on your heels and then fold your torso forward, extending your arms out in front of you. Rest your forehead on the ground and allow your body to relax for a few minutes.
5. Seated Forward Fold (Paschimottanasana)
The fifth pose in the sequence is Seated Forward Fold, which is a great pose for stretching the hamstrings and spine. To perform this pose, sit on the ground with your legs straight out in front of you. Bend forward at the waist, and extend your arms out in front of you. Hold for a few seconds, and then release.
6. Savasana
The final pose in the sequence is Savasana, which is a resting pose that allows your body to relax and restore energy. To perform this pose, lie down on your back and let your arms and legs fall naturally to the sides. Close your eyes and focus on your breath, taking long, deep breaths for a few minutes.
If you’re looking for a way to relax and de-stress after a long day, try doing the Bedtime Yoga sequence. It can be done in just a few minutes, and it’s a great way to unwind and de-stress.
Vinyasa Yoga Sequence
for Core Strength
The vinyasa yoga sequence for core strength is a great way to improve your overall strength and stability. This sequence is a great way to start your practice, or to add to your current practice. The sequence is designed to work the entire core, including the deep muscles that often go neglected. The sequence is also a great way to improve your balance and flexibility.
The sequence begins with a few basic poses to warm up the body and to open the hips and chest. The next few poses work the core muscles, and the sequence ends with a few poses to stretch the hips and chest.
The sequence is as follows:
1. Warm up with a few basic poses, such as Downward Dog, Cat-Cow, and Child’s Pose.
2. Move into Boat Pose. Sit on the floor with your knees bent and your feet together. Lean back until your torso is at a 45-degree angle to the floor and your hands are behind you, clasped together. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
3. Move into Half Camel Pose. From Boat Pose, lean slightly forward and reach for your heels with your hands. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
4. Move into Plank Pose. Come to all fours and then press up into a plank position. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
5. Move into Side Plank Pose. Come into a plank position and then pivot your feet so that you are in a side plank. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
6. Move into Reverse Plank Pose. Come into a side plank position and then press up so that you are in a reverse plank position. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
7. Move into Downward Dog. From Reverse Plank Pose, press down into Downward Dog. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
8. Move into Child’s Pose. Come to all fours and then press your hips back until you are in Child’s Pose. Keep your spine straight and your abdominal muscles pulled in. Hold for five breaths.
9. Finish with a few poses to stretch the hips and chest, such as Pigeon Pose, Camel Pose, and Fish Pose.
Yoga Sequence For Balance
When you think of yoga, what comes to mind? For many people, the first thing that comes to mind is the idea of balance. Yoga is all about finding balance in the body and mind, and this is one of the things that makes it so special. If you are looking for a yoga sequence that will help you to find balance, here is one that you can try.
This sequence is designed to help you to find balance in your body and your mind. It will help to improve your balance and your focus, and it will also help to calm your mind. If you are looking for a yoga sequence that can help you to find balance, this is a great one to try.
1. Mountain Pose
The first pose in this sequence is Mountain Pose. This is a basic pose that will help you to find balance and stability. To do Mountain Pose, stand tall with your feet together and your arms at your sides. Engage your abs and your glutes, and press your shoulders down and away from your ears. Hold this pose for a few seconds, and then release.
2. Downward-Facing Dog
The next pose in this sequence is Downward-Facing Dog. This is a great pose for improving your balance and your focus. To do Downward-Facing Dog, start in Tabletop Position. Then, lift your hips up and back, and press your heels into the floor. Hold this pose for a few seconds, and then release.
3. Half Camel
The next pose in this sequence is Half Camel. This pose will help to open your chest and improve your balance. To do Half Camel, start in a kneeling position. Then, reach for your heels with your hands and lean back. Hold this pose for a few seconds, and then release.
4. Warrior III
The next pose in this sequence is Warrior III. This is a great pose for improving your balance and your focus. To do Warrior III, start in a standing position. Then, hinge at your hips and lift your leg up behind you. Reach your arms out in front of you, and hold this pose for a few seconds. Then, release.
5. Triangle Pose
The next pose in this sequence is Triangle Pose. This is a great pose for improving your balance and your focus. To do Triangle Pose, start in a standing position. Then, step your feet out wide and turn your right foot out 90 degrees. Reach your arms out to the side, and hinge at your hips to reach your right hand to your ankle or shin. Hold this pose for a few seconds, and then release. Repeat on the other side.
6. Half Moon Pose
The next pose in this sequence is Half Moon Pose. This is a great pose for improving your balance and your focus. To do Half Moon Pose, start in a standing position. Then, raise your right arm up overhead and reach your left hand to the floor. Bend your left knee and lift your left leg up into the air. Hold this pose for a few seconds, and then release. Repeat on the other side.
7. Chair Pose
The next pose in this sequence is Chair Pose. This is a great pose for improving your balance and your focus. To do Chair Pose, start in a standing position. Bend your knees and squat down, as if you are sitting in a chair. Reach your arms out in front of you, and hold this pose for a few seconds. Then, release.
8. Corpse Pose
The final pose in this sequence is Corpse Pose. This is a great pose for improving your balance and your focus. To do Corpse Pose, lie down on your back and relax your body. Close your eyes and take some deep breaths. Hold this pose for a few minutes, and then release.
Yin Yoga Beginner Sequence
There are many different types of yoga, and many different ways to sequence them. This beginner sequence is specifically for yin yoga, which is a slower, more passive style of yoga.
This sequence is designed to open up the hips, hamstrings, and lower back. It can be done any time, but is especially good for beginners or for people who are not very active.
1. Start in a comfortable seated position, with your spine straight and your eyes closed.
2. Bring your awareness to your breath, and take a few deep breaths.
3. On an exhale, fold forward at the hips, and reach for your toes.
4. Hold this position for a few breaths, then slowly release and return to a seated position.
5. Repeat this pose two more times.
6. Next, move into a seated twist.
7. Sitting with your spine straight, twist to the right, and place your right hand on the outside of your left knee.
8. Hold this position for a few breaths, then release and repeat on the other side.
9. Repeat this pose two more times.
10. Next, move into a seated forward bend.
11. Sitting with your spine straight, bend forward at the hips and reach for your toes.
12. Hold this position for a few breaths, then release and return to a seated position.
13. Repeat this pose two more times.
14. Finally, move into a reclined hamstring stretch.
15. Lie down on your back, and extend your legs straight up in the air.
16. Bring your right knee in towards your chest, and clasp your hands around your shin.
17. Hold this position for a few breaths, then release and repeat on the other side.
18. Repeat this pose two more times.
19. To finish, take a few minutes to relax in Savasana (corpse pose).
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.
