Holiday Yoga Sequence

 

Quick Yoga Sequences for the Holidays

 

You may be going away or your regular yoga class may not be running over the holidays, so how do you keep up your practice and what poses should you do? Here are some quick yoga sequences to help you keep your balance during this sometimes stressful and busy time.

 

When you only have 15 minutes…

Forward bends, restorative poses and inversions are all great to help settle the nervous system, senses and brain during the demanding and emotional holiday period. Tip: Support the head or wrap a bandage around your eyes to bring the mind inside more quickly.

 

Sequence AA) If you have a steady head and shoulder stand practice:

Ardho Mukha Svanasana – downward dog
Uttanasana – standing forward bend
Salamba Sirsasana – headstand (3 minutes)
Salamba Sarvangasana – shoulder stand (5 minutes)
Savasana – corpse pose (3 minutes)
 

 

Sequence BB) If you ONLY practice shoulder stand:

Ardho Mukha Svanasana – downward dog
Prasarita Paddottanasana – wide leg forward fold
Uttanasana – standing forward bend
Salamba Sarvangasana – shoulder stand (5 - 6 minutes)
Savasana – corpse pose (3 – 5 minutes)

 

 

Sequence CC) If you DON’T practice head or shoulder stand:

Ardho Mukha Svanasana – downward dog
Prasarita Paddottanasana – wide leg forward fold
Uttanasana – standing forward bend
Viparita Karani – legs up the wall (5 minutes)
Savasana – corpse pose (3 – 5 minutes)

 

 

When you have 30 minutes…

Ground and centre yourself with standing poses, followed by restorative inversions and calming forward bends. Tip: Use the support of bricks and the wall if you are particularly tired.

 

Iyengar Yoga Sequence

Tadasana – mountain pose
Vrksasana – tree pose
Trikonasana – triangle pose
Virabhadrasana 1 – warrior 1
Parsvottanasana
Uttanasana – standing forward bend
Virabadhrasana 2 – warrior 2
Parsvakonasana – side angle stretch
Ardha Chandrasana – half moon pose
Ardho Mukha Svanasana – downward dog
Salamba Sirsasana – headstand (3 minutes)
Salamba Sarvangasana – shoulder stand (5 minutes)
Janu Sirsasana – head to knee forward bend
Paschimottanasana – seated forward bend
Savasana – corpse pose (3 – 5 minutes)
 

 

 

What if you don’t have yoga props?

If you don’t have access to props at home, you can use folded towels or regular blankets, and a tied scarf instead of a yoga belt. A stack of books, a chair or any other sturdy object can be used in the place of a brick if you need one. Tip: invest in a yoga mat with good grip and always make sure you practice on a flat steady surface.

 

Important note: Remember to always seek the guidance of an experienced and certified yoga teacher, and check with your medical professional if you have any health concerns.

 

Email us at info@yogatogo.com.au if you have questions or would like to share your feedback and experiences with the sequences above, and follow us on Facebook, Instagram or Twitter for all the latest Yoga To Go Studio news, offers and inspiration.


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