About Fitness Yoga Sequences

By Bhavan Kumar

Why did Yoga become popular? Yoga is a science, art, way of life and to many people, Yoga is the greatest exercise ever! Yoga is a popular form of exercise that offers health benefits that include improving heart health, reducing pain, increasing flexibility, and creating positive moods. There are many different types of posture sequences that improve your mind and body. The Sun Salutation is a popular sequence that warms the body and is a great way to wake up in the morning. Other popular sequences contain yoga asanas, which include the Downward Facing Dog, Happy Baby Pose and Upward Dog, which can also be found in many Vinyasa flows.

Sun Salutation

Follow the video above to see this sequence. The jump back is an option and you could step back into a lunge and then go into plank. This series of poses starts with a normal breath where you stand straight up with arms to the side. Inhale with your arms in the air and forward bend all the way over to exhale. As you practice each movement, you are practicing an inhale or an exhale. Dr. Paul mentions that as the body opens, you usually inhale. This often happens during back bends. As your body folds, you usually exhale. This is a general rule and there are always exceptions. Repeat this synchronized breathing and movement several times and increase repetitions, as you get stronger.

Downward Facing Dog

This popular pose starts with feet shoulder-width apart. Inhale while bending your body with hands spread wide and head in between arms. Keep the legs and arms straight with the tailbone pushed back and up. Beginners may start this pose with knees slightly bent until they become stronger. The spine should make a straight line from the tailbone to the top of the head. It is important that you do this asana correctly to gain benefits, such as: decompressing the spine.

Happy Baby Pose

This pose starts with you laying supine on your yoga mat with arms to your side and legs out in front of you. Bend your knees back toward your chest, with your feet in the air to grasp your feet. You will need to bend the knees to complete this pose. Hold for a count of 12.

Upward Dog

This pose will strengthen your back and increase your flexibility. Start by lying on your stomach. Use your arms to bring yourself upwards through plank, and into a back bend while holding for a count of 12. Be sure to inhale as you move your body upwards into the back bend and exhale when you complete the exercise to get the most out of this pose.

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