Yoga Six Hot Yoga Sequence
Today we are going to do a yoga sequence that is going to heat you up and help to open your hips. This sequence is called the Yoga Six Hot Yoga sequence.
The first pose is mountain pose. Come to standing at the front of your mat with your feet together and your big toes touching. Ground down through your feet and rise up through your torso, lengthening your spine. Bring your hands to prayer at your heart. Stay here for a few breaths.
Next, we’re going to do a series of lunges. From mountain pose, step your right foot back about 3-4 feet and drop your left knee to the ground. Keep your right knee directly over your ankle and your hips stacked over your left knee. Bring your hands to prayer at your heart. Stay here for a few breaths, then switch legs.
After the lunges, we’re going to do a series of Warrior poses. From mountain pose, step your left foot back about 3-4 feet and drop your right knee to the ground. Keep your left knee directly over your ankle and your hips stacked over your right knee. Bring your hands to prayer at your heart. Stay here for a few breaths, then switch legs.
For the final pose in this sequence, we’re going to do Downward-Facing Dog. Come to all fours on your mat. Spread your fingers wide and press down through your palms as you lift your hips up and back. Press your heels down toward the ground and elongate your spine. Hold for a few breaths.
When you’re finished, come back to standing and rest in Child’s Pose. From all fours, bring your big toes together and sit back on your heels. Stretch your arms out in front of you and rest your forehead on the floor. Stay here for a few breaths.
Beginner Yoga Sequences For
Every Day
Are you looking for beginner yoga sequences that you can do every day? If so, you’re in the right place!
Below, you’ll find a few different sequences that are perfect for beginners. Plus, we’ll provide some tips on how to get started.
But first, let’s talk a little bit about why yoga is a great daily practice.
Benefits of Yoga
There are many benefits to practicing yoga on a daily basis. For starters, yoga can help to improve your overall health and well-being. It can also help to improve your flexibility, strength, and balance.
In addition, yoga can also help to reduce stress and anxiety. It can also improve your focus and concentration. And last but not least, yoga can also help to improve your sleep quality.
How to Get Started
If you’re new to yoga, it’s important to start slow and build up your practice over time. Don’t try to do too much too soon.
In addition, it’s important to find a style of yoga that you enjoy. Not all yoga styles are created equal. Some are more vigorous than others.
That said, here are a few beginner yoga sequences that you can do every day.
Morning Sequence
The morning sequence is a great way to start your day. It’s a gentle sequence that will help to wake you up and energize your body.
To get started, you’ll need a yoga mat, a blanket, and a bolster or a stack of pillows.
1. Start by sitting on your yoga mat with your legs crossed. Place your hands on your knees and take a few deep breaths.
2. Next, extend your right leg out in front of you and fold your left leg in towards your chest. Place your left hand on your left ankle and your right hand on your right thigh. Gently press your knee down with your left hand. Hold for a few breaths.
3. Now, extend your left leg out in front of you and fold your right leg in towards your chest. Place your right hand on your right ankle and your left hand on your left thigh. Gently press your knee down with your right hand. Hold for a few breaths.
4. Next, extend both legs out in front of you. Place your hands on your belly and take a few deep breaths.
5. Finally, extend your legs out to either side of you and come into a seated position. Place your hands on your knees and take a few deep breaths.
This sequence should take about 10 minutes to complete.
Afternoon Sequence
The afternoon sequence is a great way to wind down after a long day. It’s a gentle sequence that will help to relax your body and mind.
To get started, you’ll need a yoga mat, a blanket, and a bolster or a stack of pillows.
1. Start by sitting on your yoga mat with your legs crossed. Place your hands on your knees and take a few deep breaths.
2. Next, extend your right leg out in front of you and fold your left leg in towards your chest. Place your left hand on your left ankle and your right hand on your right thigh. Gently press your knee down with your left hand. Hold for a few breaths.
3. Now, extend your left leg out in front of you and fold your right leg in towards your chest. Place your right hand on your right ankle and your left hand on your left thigh. Gently press your knee down with your right hand. Hold for a few breaths.
4. Next, extend both legs out in front of you. Place your hands on your belly and take a few deep breaths.
5. Finally, extend your legs out to either side of you and come into a seated position. Place your hands on your knees and take a few deep breaths.
This sequence should take about 10 minutes to complete.
Bedtime Sequence
The bedtime sequence is a great way to relax and prepare your body for sleep. It’s a gentle sequence that will help to soothe your mind and body.
To get started, you’ll need a yoga mat, a blanket, and a bolster or a stack of pillows.
1. Start by lying down on your yoga mat. Place your hands on your belly and take a few deep breaths.
2. Next, extend your right leg out in front of you and fold your left leg in towards your chest. Place your left hand on your left ankle and your right hand on your right thigh. Gently press your knee down with your left hand. Hold for a few breaths.
3. Now, extend your left leg out in front of you and fold your right leg in towards your chest. Place your right hand on your right ankle and your left hand on your left thigh. Gently press your knee down with your right hand. Hold for a few breaths.
4. Next, extend both legs out in front of you. Place your hands on your belly and take a few deep breaths.
5. Finally, extend your legs out to either side of you and come into a seated position. Place your hands on your knees and take a few deep breaths.
This sequence should take about 10 minutes to complete.
As you can see, there are many different beginner yoga sequences that you can do every day. Just be sure to start slow and build up your practice over time. And most importantly, have fun!
Hatha Yoga Flow Sequence
for Relaxation and Stress Relief
The physical practice of hatha yoga is a wonderful way to relieve stress and tension in the body. The following sequence is a great way to wind down after a long day and relax the mind and body.
1. Start in a comfortable seated position.
2. Close your eyes and take a few deep breaths in and out through your nose.
3. Inhale and reach your arms up overhead. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back up to standing. Exhale and step or jump your feet hip-width apart.
5. Inhale and reach your arms up overhead. Exhale and fold forward, keeping your spine long.
6. Inhale and rise back up to standing. Exhale and step or jump your feet hip-width apart.
7. Bend your knees and fold your torso down to the floor. Keep your head and neck relaxed.
8. Hold for 5-10 breaths.
9. Rise up to standing and repeat the sequence 2-3 times.
After Christmas Yoga Sequence
Hey everyone,
Are you looking to keep those New Year’s resolutions going strong? Well, look no further! Here’s a great post-Christmas yoga sequence to help you get back on track.
The sequence begins with a few gentle stretches to limber up the body. Then we move on to a few Sun Salutations to warm up the body. After that, we move on to a few more challenging poses to really get the heart rate up. Finally, we end with a few gentle stretches to cool down.
So without further ado, here’s the sequence. Enjoy!
Poses:
1. Cat/Cow Pose
2. Downward Dog
3. Half Camel
4. Chair Pose
5. Warrior I
6. Half Moon Pose
7. Triangle Pose
8. Bridge Pose
9. Child’s Pose
10. Corpse Pose
Yoga Teacher Sequence Builder
Sequence building is an important part of being a yoga teacher. It can be a challenge to create a sequence that is both safe and challenging, while also catering to the needs of your students. Here are a few tips to help you create powerful yoga sequences:
1. Start with a strong foundation.
Your sequences should always start with a strong foundation, including sun salutations and basic standing poses. This will help to warm your students up and prepare them for more challenging poses.
2. Use a variety of poses.
Be sure to use a variety of poses in your sequences, including both basic and more advanced poses. This will help to keep your students interested and challenged.
3. Modify poses as needed.
Not all students will be able to perform the same poses. Be sure to modify poses as needed to make them accessible to all students.
4. Pay attention to your students.
It’s important to pay attention to your students and their needs during your classes. This will help you to create sequences that are safe and appropriate for them.
5. Use your intuition.
Ultimately, you need to use your intuition when creating yoga sequences. Trust your gut and go with what feels right for you and your students.
