Yoga Sequence Pdf
There are a variety of yoga sequences that can be practiced, depending on the goals of the practitioner. A basic yoga sequence might include Sun Salutations, a standing sequence, a seated sequence, and a final relaxation.
More experienced practitioners might add in more challenging poses or sequences. For example, a sequence might include a number of backbends, or a sequence that focuses on opening the hips.
It’s important to choose a sequence that is appropriate for your level of experience and fitness. If you are new to yoga, it’s best to start with a basic sequence and work your way up.
There are many great resources available online to help you find the right sequence for you. There are also a number of great yoga teachers who can help you create a sequence that meets your specific needs.
After Work Yoga Sequence
There is nothing quite like the end of a long day at work. The weight of the day’s stressors slowly begins to dissipate with the realization that it is finally time to go home. But what if there was a way to extend that feeling of relaxation and stress-free bliss? Introducing the after work yoga sequence!
This sequence is designed to help you decompress after a long day at work. It involves gentle, relaxing poses that will help to soothe your mind and body. The best part? You can do this sequence anywhere, without any special equipment.
So, if you’re looking to wind down after work, try out this easy yoga sequence. It’s the perfect way to transition from a busy day at work to a relaxing evening at home.
1. Seated Forward Bend
This pose is a great way to start the sequence. It helps to stretch the hips, hamstrings, and lower back. It also releases tension in the neck and shoulders.
To do this pose, sit with your legs extended in front of you. Bend your knees and bring your torso forward, reaching for your toes. Keep your spine straight, and if possible, try to touch your forehead to your knees. Hold the pose for 30 seconds to 1 minute.
2. Child’s Pose
This pose is a great way to release tension in the lower back and hips. It also stretches the shoulders and neck.
To do this pose, kneel on the floor and bring your torso forward, resting your forehead on the floor. Extend your arms out in front of you, with your palms facing down. Hold the pose for 30 seconds to 1 minute.
3. Cat-Cow Pose
This pose helps to warm up the spine and stretch the back muscles. It also releases tension in the neck and shoulders.
To do this pose, start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back, lifting your head and tailbone up. Exhale, and round your back, tucking your chin and bringing your navel towards your spine. Hold the pose for 3-5 breaths.
4. Downward-Facing Dog
This pose is a great way to stretch the hamstrings, calves, and back. It also strengthens the arms and legs.
To do this pose, start in plank position. Then, bend your knees and slowly lower your torso and head to the floor. Extend your legs and press your heels into the floor. Hold the pose for 3-5 breaths.
5. Legs-Up-the-Wall Pose
This pose is a great way to relax the entire body. It stretches the hamstrings and inner thighs, and releases tension in the neck and shoulders.
To do this pose, sit sideways next to a wall and then lie down on your back. Bring your legs up the wall and relax your arms by your sides. Stay in the pose for 5-10 minutes.
6. Seated Twist
This pose helps to stretch the hips, glutes, and lower back. It also releases tension in the neck and shoulders.
To do this pose, sit with your legs extended in front of you. Bend your right knee and bring your right foot to your left hip. Reach your left arm behind you and twist your torso to the right, looking over your right shoulder. Hold the pose for 30 seconds to 1 minute, and then switch sides.
Children’S Yoga Sequence
There are many different yoga sequences that can be tailored to children, depending on their age and abilities. A basic sequence for younger children might include a few Sun Salutations to warm up the body, some simple forward bends and twists to stretch the spine, and a few calming poses at the end. Older children might enjoy more challenging poses and sequences.
Below is a basic sequence that can be tailored to children of all ages. It can be done as a standalone sequence, or as part of a longer yoga practice.
Warm Up:
1. Sun Salutations: A series of poses that warm up the body by increasing blood flow and releasing energy.
2. Cat-Cow: A gentle spinal stretch that opens up the back and warms up the spine.
3. Child’s Pose: A calming pose that stretches the hips, thighs, and ankles.
4. Downward Dog: A pose that stretches the entire body and warms up the spine.
5. Warrior I: A pose that strengthens the legs and opens up the hips.
6. Half Camel: A pose that stretches the back and opens up the chest.
7. Bridge: A pose that strengthens the back and glutes, and stretches the chest and hamstrings.
8. Child’s pose: A calming pose that stretches the hips, thighs, and ankles.
9. Corpse pose: A restful pose that allows the body to relax and restore energy.
Stretch:
1. Triangle pose: A pose that stretches the hips, thighs, and hamstrings.
2. Extended Triangle pose: A more challenging version of Triangle pose that stretches the entire body.
3. Downward Facing Dog: A pose that stretches the entire body and warms up the spine.
4. Half Camel: A pose that stretches the back and opens up the chest.
5. Camel pose: A more challenging version of Half Camel that stretches the entire back.
6. Fish pose: A pose that opens up the chest and shoulders, and stretches the neck.
7. Child’s pose: A calming pose that stretches the hips, thighs, and ankles.
8. Seated Forward Bend: A pose that stretches the hips, hamstrings, and spine.
9. Legs Up the Wall: A pose that stretches the hamstrings and lower back.
Calming:
1. Corpse pose: A restful pose that allows the body to relax and restore energy.
2. Child’s pose: A calming pose that stretches the hips, thighs, and ankles.
3. Savasana: A more restful version of Corpse pose that is often used near the end of a yoga practice.
4. Legs Up the Wall: A pose that stretches the hamstrings and lower back.
5. Balasana: A calming pose that is often used at the beginning of a yoga practice.
Sivananda Hatha Yoga Sequence
The Sivananda Hatha Yoga Sequence is a series of 12 poses that are designed to give you a complete yoga experience. The sequence is based on the traditional Hatha Yoga poses, and it is a great way to improve your flexibility, balance, and strength.
The sequence begins with a few simple poses to warm up your body, and it ends with a few poses that will help you to relax and restore your energy. The poses are all linked together, and they flow smoothly from one to the next.
The Sivananda Hatha Yoga Sequence is a great way to get started with yoga, and it is a great way to improve your overall health and well-being.
Easy Restorative Yoga Sequence Without Props
This easy sequence is perfect for a quick yoga fix when you don’t have any props handy. The poses are simple and can be easily modified to fit your needs.
1. Seated Forward Bend: Sit on the ground with your legs straight out in front of you. Fold forward, reaching for your toes. If you can’t reach your toes, grab a hold of your shins or thighs. Hold for a few deep breaths.
2. Child’s Pose: Come to all fours and then lower your forehead to the ground. Extend your arms out in front of you and rest your forehead on them. Hold for a few deep breaths.
3. Cat-Cow: Come to all fours and then round your spine up towards the ceiling, tucking your chin in towards your chest. Hold for a few seconds and then release, arching your back and looking up towards the sky. Hold for a few seconds. Repeat.
4. Downward Dog: Come to all fours and then press your hips up and back, extending your legs and arms. Hold for a few deep breaths.
5. Warrior I: Step your left foot forward and come into a lunge position with your right knee over your ankle. Extend your arms out to the sides and look up towards the ceiling. Hold for a few deep breaths.
6. Warrior II: Step your right foot forward and come into a lunge position with your left knee over your ankle. Extend your arms out to the sides and look to the side of your extended arm. Hold for a few deep breaths.
7. Triangle Pose: Step your left foot back and come into a low lunge position. Extend your right arm straight up towards the ceiling and reach your left arm towards the ground. Look up towards the ceiling and hold for a few deep breaths.
8. Camel Pose: Come to all fours and then press your hips up and back, extending your legs and arms. Reach your hands towards your heels and hold for a few deep breaths.
9. Fish Pose: Lie on your back with your legs extended. Place your hands underneath your hips and press your upper body and head off the ground. Hold for a few deep breaths.
10. Corpse Pose: Lie on your back with your legs extended and your arms by your sides. Close your eyes and relax for a few minutes.
