Yoga Vinyasa Sequence

Yoga Vinyasa Sequence

for Neck Pain

If you are suffering from neck pain, there is a good chance that you are not sleeping well and might even be in a lot of pain. Neck pain can be caused by many things, including poor posture, stress, and injuries. Fortunately, there are many yoga poses that can help to relieve neck pain.

The following yoga sequence is designed to help relieve neck pain. It should be practiced every day, especially if you are in pain.

1. Seated Forward Bend (Paschimottanasana)

This pose is a great way to start your yoga practice. It gently stretches the muscles in the back of the neck and the spine.

2. Child’s Pose (Balasana)

Child’s pose is a wonderful pose for relieving stress and tension in the neck. It also helps to stretch the back and neck muscles.

3. Camel Pose (Ustrasana)

Camel pose is a great pose for stretching the muscles in the front of the neck. It also helps to open the chest and improve breathing.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow pose is a great way to warm up the spine and neck muscles. It also helps to improve spinal flexibility.

5. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward-Facing Dog pose is a great pose for stretching the neck and spine. It also helps to improve flexibility and strength in the arms and legs.

6. Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose is a great pose for stretching the neck and spine. It also helps to improve flexibility and strength in the arms and legs.

7. Triangle Pose (Trikonasana)

Triangle pose is a great pose for stretching the neck and spine. It also helps to improve flexibility and strength in the arms and legs.

8. Warrior I Pose (Virabhadrasana I)

Warrior I pose is a great pose for stretching the neck and spine. It also helps to improve flexibility and strength in the arms and legs.

9. Warrior II Pose (Virabhadrasana II)

Warrior II pose is a great pose for stretching the neck and spine. It also helps to improve flexibility and strength in the arms and legs.

10. Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle pose is a great pose for stretching the neck and spine. It also helps to improve flexibility and strength in the arms and legs.

Yoga Sculpt Sequence

This yoga sculpt sequence is designed to work your entire body! The poses are sequenced to flow smoothly into one another and create a cardiovascular workout.

Begin in Downward Dog. Inhale as you step your left foot forward between your hands, and exhale as you lower into a low lunge.

Inhale as you lift your torso up and extend your left arm straight up towards the ceiling. Exhale as you lower your torso and arm back down to the low lunge.

READ
Kundalini Yoga Book

Inhale as you lift your right arm and leg up towards the ceiling, and exhale as you lower them back down to the low lunge.

Repeat this sequence on the other side, stepping your right foot forward between your hands and lowering into a low lunge.

Continue to flow through the sequence, alternating sides each time.

After a few rounds of the sequence, come into Downward Dog. Hold for a few breaths, then release your Downward Dog and repeat the sequence.

20 Minute Standing Yoga Sequence

If you work in an office all day, you know the importance of taking breaks to move around and stretch. But even if you have an hour-long lunch break, it can be hard to find the time to go to a yoga class. This 20-minute standing yoga sequence is a great way to get your body moving and your mind focused.

Start by standing with your feet hip-width apart and your arms at your sides. Inhale and reach your arms up overhead. Exhale and fold forward, keeping your spine long. Inhale and rise back up to standing.

Next, reach your arms out to the sides and hinge at the hips to fold over to the right. Hold for a few breaths, then inhale to come back to center and fold over to the left.

After that, reach your arms up overhead and clasp your hands together. Exhale and fold forward, bending your knees if needed. Inhale and come back to standing.

Now, reach your arms out to the sides and hinge at the hips to fold over to the right. Hold for a few breaths, then inhale to come back to center and fold over to the left.

Next, reach your arms up overhead and clasp your hands together. Exhale and fold forward, bending your knees if needed. Inhale and come back to standing.

Now, it’s time for a standing balance pose. Shift your weight to your left foot and lift your right foot up so the thigh is parallel to the ground. Keep your core engaged and your gaze focused on a point in front of you. Hold for a few breaths, then switch sides.

Next, step your right foot behind your left and fold forward. Keep your spine long and your hands on the floor if you can. Hold for a few breaths, then switch sides.

Finally, stand with your feet hip-width apart and reach your arms out to the sides. Inhale and lift your arms up overhead. Exhale and fold forward. Inhale and come back to standing.

This sequence is a great way to get your body moving and your mind focused. If you do it regularly, you’ll start to feel more energized and focused throughout the day.

READ
How To Reduce Upper Body Fat By Yoga

40 Minute Yoga Sequence

for Strength, Flexibility and Balance

This sequence is designed to increase strength, flexibility and balance. It can be done in 40 minutes, but can be shortened or lengthened to fit your needs.

1. Warm up with 5-10 minutes of light cardio.

2. Yoga poses that increase strength and flexibility:

a. Downward facing dog: This pose stretches and strengthens the entire body. It also increases flexibility in the hamstrings and calves.

b. Camel pose: This pose stretches the entire front of the body, including the chest, abs and hip flexors. It also strengthens the back and legs.

c. Upward facing dog: This pose strengthens the arms, chest and abs. It also stretches the back and hamstrings.

d. Warrior I: This pose strengthens the legs, hips and glutes. It also increases flexibility in the hips.

e. Triangle pose: This pose stretches the hamstrings, hips and lower back. It also strengthens the legs and abs.

3. Yoga poses that increase balance and stability:

a. Half moon pose: This pose strengthens the legs, hips and glutes. It also increases balance and stability.

b. Tree pose: This pose strengthens the legs and abs. It also increases balance and stability.

c. Warrior III: This pose strengthens the legs, hips and glutes. It also increases balance and stability.

4. Finish with 5-10 minutes of light cardio.

Hot 26 Yoga Sequence

This yoga sequence is designed to energize the body and invigorate the mind. It is based on the 26 poses of the Ashtanga Yoga Primary Series. Be sure to warm up before practicing this sequence.

1. Mountain Pose (Tadasana)

2. Downward Dog Pose (Adho Mukha Svanasana)

3. Half Camel Pose (Ardha Camel Pose)

4. Half Moon Pose (Ardha Chandrasana)

5. Triangle Pose (Trikonasana)

6. Extended Triangle Pose (Utthita Trikonasana)

7. Warrior I Pose (Virabhadrasana I)

8. Warrior II Pose (Virabhadrasana II)

9. Reverse Warrior Pose (Viparita Virabhadrasana)

10. Half Moon Pose (Ardha Chandrasana)

11. Triangle Pose (Trikonasana)

12. Extended Triangle Pose (Utthita Trikonasana)

13. Half Camel Pose (Ardha Camel Pose)

14. Downward Dog Pose (Adho Mukha Svanasana)

15. Mountain Pose (Tadasana)