Yoga Stretching Sequence
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The following yoga stretching sequence is designed to open up the hips and groin. It can be done any time, but is especially beneficial before or after a yoga practice.
1. Mountain Pose (Tadasana)
2. Standing Forward Bend ( Uttanasana)
3. Half Camel ( Ardha Ustrasana)
4. Triangle Pose ( Trikonasana)
5. Downward Dog ( Adho Mukha Svanasana)
6. Pigeon Pose ( Eka Pada Rajakapotasana)
7. Child’s Pose ( Balasana)
Autumn Equinox Yin Yoga Sequence
The autumn equinox is a time of transition, as the days grow shorter and the nights grow longer. It’s a time to let go of what no longer serves us, and to prepare for the winter season ahead.
This yin yoga sequence is designed to help you let go of what’s no longer serving you, and to prepare for the winter season ahead. It’s a great sequence to do anytime during the autumn season, but it’s especially helpful in the lead-up to the winter solstice.
The sequence includes a variety of poses that will help to open up the hips and lower back, and to release tension in the neck and shoulders. It’s a great sequence to do if you’re feeling stressed or overwhelmed, or if you’re struggling to let go of something that’s no longer serving you.
The sequence is as follows:
1. Seated Forward Bend
2. Half Camel
3. Fish Pose
4. Supine Hand-To-Big-Toe Pose
5. Happy Baby Pose
6. Bridge Pose
7. Child’s Pose
8. Corpse Pose
Hot Yoga Sequence Poses
The following yoga poses are a great sequence to do when you are feeling hot and you need to cool down. This sequence is also good for beginners.
1. Child’s Pose (Balasana)
Child’s Pose is a great way to start your yoga practice. It is a calming pose that helps you to focus and connect with your breath.
To do Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Slowly lower your torso to the floor, extending your arms out in front of you.
Rest your forehead on the floor, or if that is uncomfortable, place a pillow or block beneath your forehead.
Stay in this pose for 5-10 deep breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that is great for stretching and strengthening your arms, legs, and back.
To do Downward-Facing Dog, start in Child’s Pose.
From Child’s Pose, tuck your toes and lift your hips up and back, extending your legs and arms.
Your heels should be as close to the floor as possible.
Press your palms firmly into the floor and extend your spine.
Hold for 5-10 deep breaths.
3. Half Camel (Ardha Ustrasana)
Half Camel is a great pose to open your chest and hips. It also strengthens your arms and spine.
To do Half Camel, start in Downward-Facing Dog.
Step your right foot forward between your hands, and slowly lift your torso up.
Rest your right hand on your right heel and reach your left hand up to the sky.
Keep your hips facing forward and your spine long.
Hold for 5-10 breaths, then switch sides.
4. Triangle Pose (Trikonasana)
Triangle Pose is a great pose for stretching your hips, hamstrings, and chest. It also strengthens your arms and legs.
To do Triangle Pose, start in Downward-Facing Dog.
Step your left foot forward 3-4 feet and pivot your body to the left, extending your left arm straight out to the side.
Your right hand should be resting on your right hip.
Breathe deeply for 5-10 breaths, then switch sides.
5. Fish Pose (Matsyasana)
Fish Pose is a great pose for stretching your chest and spine. It also helps to open your hips.
To do Fish Pose, start by lying on your back on the floor.
Bring your knees into your chest and place your feet on the floor.
Press your palms into the floor and lift your torso and head off the floor.
Tuck your chin into your chest and arch your back.
hold for 5-10 breaths.
6. Corpse Pose (Savasana)
Corpse Pose is a resting pose that allows your body to relax and restore.
To do Corpse Pose, start by lying on your back on the floor.
Extend your legs and arms out to the sides, and relax your entire body.
Close your eyes and focus on your breath.
Stay in this pose for 5-10 minutes.
Heart Opening Yoga Sequence
When we practice yoga, we open our hearts both physically and emotionally. This sequence will help open your heart, both physically and emotionally.
The first pose is child’s pose. This pose is a resting pose that helps to calm the mind and open the heart. It also helps to stretch the lower back.
Next, we’ll move on to cat/cow pose. This pose helps to open the chest and spine. It also helps to stretch the neck and shoulders.
Then we’ll move on to upward facing dog. This pose helps to open the chest and stretch the spine. It also helps to strengthen the arms and legs.
Next is downward facing dog. This pose helps to stretch the spine and hamstrings. It also helps to strengthen the arms and legs.
After downward facing dog, we’ll move on to warrior I. This pose helps to strengthen the legs and open the chest. It also helps to increase flexibility in the hips.
Next is warrior II. This pose helps to strengthen the legs and open the hips. It also helps to increase flexibility in the spine.
After warrior II, we’ll move on to triangle pose. This pose helps to open the chest and hips. It also helps to increase flexibility in the spine.
Next is half moon pose. This pose helps to open the hips and stretch the hamstrings. It also helps to increase flexibility in the spine.
Finally, we’ll move on to bridge pose. This pose helps to open the chest and hips. It also helps to stretch the hamstrings and spine.
Forward Bend Sequence Iyengar Yoga
In Iyengar yoga, forward bends are often used to open the hips and stretch the hamstrings. They can also help to calm the mind and relieve stress.
The following sequence includes a few basic forward bends that can be practiced in any order.
1. Child’s Pose (Balasana)
Child’s pose is a simple and restful pose that can be used to release tension in the hips and lower back.
To practice child’s pose, start on your hands and knees with your hips stacked over your knees. Bring your big toes together, and allow your forehead to rest on the floor.
Stay in this pose for a few deep breaths, then slowly release and move on to the next pose.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open the hips and stretch the hamstrings. It can also help to calm the mind and relieve stress.
To practice downward-facing dog, start on your hands and knees with your hips stacked over your knees. Spread your fingers wide and press your palms into the floor. Exhale as you lift your knees off the floor and straighten your legs, pushing your hips up and back.
Make sure your heels are pressing down into the floor, and hold this pose for a few deep breaths. Then release and move on to the next pose.
3. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching the hamstrings and opening the hips. It can also help to improve balance and focus.
To practice triangle pose, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 15 degrees.
Exhale as you reach your left hand to the floor, and extend your right arm up towards the ceiling. Look up at your right hand and hold this pose for a few deep breaths. Then release and switch sides.
4. Half Forward Bend (Ardha Uttanasana)
Half forward bend is a great pose for stretching the hamstrings and opening the hips. It can also help to improve balance and focus.
To practice half forward bend, start in a standing position with your feet hip-width apart. Exhale as you fold forward, reaching your hands towards the floor.
Stop when you reach a comfortable position, and hold this pose for a few deep breaths. Then release and move on to the next pose.
5. Full Forward Bend (Paschimottanasana)
Full forward bend is a deep hip and hamstring stretch that can help to relieve stress and fatigue.
To practice full forward bend, start in a seated position with your legs straight out in front of you. Exhale as you fold forward, reaching your hands towards your feet.
Stop when you reach a comfortable position, and hold this pose for a few deep breaths. Then release and move on to the next 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.
