posted by ama on Mar 30
Yoga Sequences consist of a number of yoga exercise done in sequence, usually in counter pose, meaning the yoga poses are either in opposition to one another or in variations of increasing level of movements. In Yoga Sequences, Ashtanga Vinyasa Yoga is the most noted for its six yoga pose sets while the Surya or the Sun Salutation is the most common among all the Yoga Sequences.
Bikram Yoga, too, is noted for its series of 26 uninterrupted yoga poses.
The following are the top three Yoga Sequences in a yoga workout.
The Pelvic Tilt Pelvic tilt is among the yoga poses that includes very subdued yet quite effective movements that strengthen the support muscles around the lower back, particularly the abdominal muscles. This is a good yoga pose not only for beginners, but also to those seeking relief from lower back pain. This yoga pose can be done with your body in a supine position on the floor or standing upright with the back to the wall.
The standing version can be a bit more challenging, but it is a great choice for pregnant women who are uncomftable lying flat. The Cat-Cow Stretch During this yoga attitude, begin on all fours; have the wrists underneath the shoulders and the knees underneath the hips.
The important thing to remember in doing yoga poses is body alignment. Consequently, picture the vertebrae as a horizontal line bringing the shoulders and the hips together. Focus on the line that runs through toward the crest of the head and backwards all the way to the tail bone. The neck should then maintain a natural extension of the back.
Downward Facing Dog In this series of yoga poses, you merely have to move to your hands and knees with the wrists below the shoulders and knees below the hips. Next, the toes underneath is coiled and pushed back with straightened legs and elevated hips. Spread your fingers, then bend from your forearms into your fingertips. Then follow these motions: • Outwardly move the upper arms broadening the collarbones. • Let the head hang; move the shoulder blades away from the ears towards the hips. • Engage the quadriceps strongly to take the weight off the arms, making this a resting pose. • Rotate the thighs inward, keep the tail high and sink your heels towards the floor. • Check that the distance between your hands and feet is correct by coming forward to a plank position. These two poses should be the same as the width separating the hands and feet. It’s a no-no to place the feet near the hands in Down Dog to get the heels to the floor. This may come about eventually as the muscles lengthen.
In doing the Yoga Sequences, it is important to keep all the basic yoga techniques in mind, such as, proper breathing, and having a nice, quiet environment free from distraction. You’re all set to start once you get all of these.
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