Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Gentle Hatha Flow Yoga Sequence For Better Nervous System
Students who want to take it slow and steady, but want to work on the flexibility and breath work, can be introduced to Gentle Yoga. Gentle yoga includes poses that flow in a structured way without any excess strain to the stretched muscles or joints. While practicing gentle yoga, the movements of the body are in a flow along with the deep connection to the breath to help get comfortable with the body before remaining in the posture. One of the main advantages of gentle yoga is, to help open the muscles around the organs without overstretching or even over stressing them. The most unique thing about this style is, though the body flows from one pose to another, yet students can relax between poses or take time to adjust the body before getting comfortable in a particular posture.
Gentle yoga sequences can have a combination of restorative poses along with yin yoga poses, or can be done with the support of props to treat certain ailments. It can also be done at both the beginner and intermediate level to connect to the muscles in the body while coordinating the breath by holding each posture for a longer duration. In the given yoga sequence, the poses are done to stretch the muscles to focus on improving the blood circulation along with better functioning of the nervous system. Hence the use of twists, forward bends, back bends, and side bends are seen to encourage the different movements of the spine. An important thing to note with the practice of gentle yoga is, not to have too many changes in the body positions, as this will defeat the purpose of learning to coordinate the breathing process smoothly.
All the poses in the given Gentle Hatha Flow Yoga Sequence can be done with yoga straps, yoga blocks, or bolsters, where needed. The most important part of this sequence is to stay comfortable in the posture.
Gentle Hatha Flow Yoga Sequence For Better Nervous System: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Begin the Gentle Sequence seated on the ground balancing on the toes in Thunderbolt Pose Prayer Arms.
B. Bring the knees on floor, hips placed and centered on the heels, chest out and shoulders behind.
C. With hands in Anjali Mudra take a few moments connecting to the breath.
D. Stay for about 6-8 breaths.
A. From the variation of Thunderbolt Pose:
Inhale - raise the torso and come to stand on your feet
Exhale - stretch the arms out at shoulder level and come half way up.
Inhale/Exhale - stay in Standing Forward Fold Pose Variation 1.
Inhale/Exhale - stay for 6 breaths, stretching the arms out.
Inhale - release
B. Stretching the arms our and going in a half forward fold slowly opens both the shoulders and the lower body, respectively.
C. Exhale and stretch the arms out wider, and extend the spine in front feeling the stretch at the hamstrings, lower back and abdomen.
D. Pull the belly in and squeeze the thighs together while the tailbone moves in a pelvic posterior tilt.
A. From Standing Ford Fold Variation 1:
Inhale - come up and release the arms to interlock them at the elbows. Take the left arm in front when in the interlock
Exhale - stand to bend your knees.
Inhale - take the right thigh over the left and lock the right foot behind the left calf.
Exhale - push the hips down and keep the arms in front at shoulder level.
Inhale/Exhale - to stay in Eagle Pose
Inhale/Exhale - to stay for 6 breaths.
Inhale - release and relax.
Inhale/Exhale - repeat the same with the other leg, taking the left over the right.
B. A gentle locking of the arms and legs helps to improve balance and stability in the body as you coordinate the breathing process.
C. Make sure the foot is locked behind the other leg and pull the abdominal muscles tight to support the hips in balance.
D. Gaze at one point (drishti), to help you stay in balance. Move the hips down gently to support the knees, and never go down bending the knees.
E. A great pose to open both the hips and the shoulders.
A. From Mountain Pose:
Inhale - bring the feet more than hip distance apart and bring the arms to shoulder level
Exhale - adjust the feet and extend the spine
Inhale - move the left foot outwards to 90 degrees and move the right foot inwards to 45 degrees
Exhale - bend the hips down flexing the left knee.
Inhale - look in front and bring the body to the center
Exhale - stretch the arms out both ways.
Inhale/Exhale - stay in Warrior Pose Ii
Inhale/Exhale - to stay in balance looking ahead at one point for 6 breaths.
Inhale - return to Five Pointed Star Pose
Inhale/Exhale - repeat with the other side taking the right foot forward and stay for 6 breaths
B. Builds balance with awareness. Teaches alignment and flexibility while also improve the body posture.
C. Opens the hamstrings. hips, knee, shoulders and chest.
A. From Five Pointed Star Pose:
Inhale - move the feet a little wider
Exhale - bring the hips down flexing the knees
Inhale - hold the hands in an interlock in front of the hips
Exhale - stretch the arms downwards
Inhale/Exhale - to stay in Goddess Pose Variation Finger
Inhale/Exhale - stay for 6 breaths
Inhale - release and relax standing straight.
B. A great pose to work on the knees, hips, ankles, and pelvis. Strengthens the joints and bring stability as the flexibility improves.
C. A great way to improve the hips alignment in the body by making the conscious effort of moving and bending both the sides of the body equally, down.
A. From Goddess Pose Variation:
Inhale - come to Mountain Pose
Exhale - bend down and sit on your knees
Inhale - take the torso back and place the hands on the floor behind you with fingers pointed outwards.
Exhale - raise the chest and hips upwards
Inhale/Exhale - to stay in Camel Pose Variation Hands On Floor
Inhale/Exhale - to stay for 6 breaths
Inhale - release and relax in Thunderbolt Pose
B. A slight back bend to work with the core and the abdominal muscles. A gentle stretch for the lower back and the shoulders too.
C. Knees should be close to each other, engage the pelvic floor muscles and tighten the buttocks to take the tailbone in pelvic anterior tilt.
A. From Thunderbolt Pose:
Inhale - place the palms on the floor extending the arms and bring the chest and the chin on the floor
Exhale - rest the entire body on the floor
Inhale - slowly raise the hips up and balance your body on the knees
Exhale - press the chest and the chin towards the floor.
Inhale/Exhale - to stay in Puppy Dog Pose
Inhale/Exhale - to stay for just 12 breaths
C. In this pose the tail bone and the lower part of the back in lifted upwards creating a mountain like pose bringing the body on the knees, elbows and arms. With every exhalation stretch the arms out and extend the spine.
D. With deep breathing the entire lower back will expand giving room for a great stretch and opening of the muscles at the spine. The downward flow of energy from the base of the spine will be seen here.