Simple, Feel-Good Yoga Sequence For All Level Yogis

Allie Flavio
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Somewhere between the thousandth vinyasa and countless attempts to find King Pigeon Pose, I’ve snapped back to reality. The reality that the purpose of yoga is to simply feel good, like real fucking good.
 
And while it’s noteworthy to practice yoga in a sweaty, vigorous manner and hop into inversions and arm balances, it’s even more noteworthy to find the beauty in simple, soft, and surrendering postures.
 
This feel-good yoga sequence is for everyone – the beginner, the advanced, the yogi, and even the non-yogi. All are welcome here.
 

The reality that the purpose of yoga is to simply feel good, like real fucking good.

 
It’s a sequence for people who sit too damn long, people who push themselves to the edge, people who rarely move, and people who never stop moving. It’s for the people who want to feel amazing in their body, mind, and soul. It’s for the person who wants the whole package, not just a piece of it.
 

Join me in this 14-pose sequence that’s simple and relaxing for a total feel-good yoga practice.

 
I suggest you take a cleansing inhale breath, exhale the bullshit, unroll your yoga mat (or find the ground), and allow the yoga practice to do it’s job.
 
Let’s start to feel good, everyone!!
 

1. Sukhasana (Easy Seated Pose)

  • Find a comfortable seated position – it can be cross-legged, heels stacked in front of one another, half lotus, or full lotus
  • Allow your body to connect with the ground beneath you while also lifting through the crown of your head
  • Bring your hands to the tops of the knees
  • Close your eyes
  • Take 10 breaths – count the inhalations and exhalations
  • Allow yourself to settle into this moment and let the exterior wash away. It’s time for you to feel good 🙂

feel-good-yoga-sequence_sukasana
 
 

2. Neck Stretches

  • Softly allow your chin drop to your chest, take a big breath into the backside of your neck
  • On an inhale breath, roll your right ear to right shoulder, take left fingertips to the ground, and relax both shoulders down. Stay for 3-5 breaths
  • On an exhale breath, roll the head back to center
  • On an inhale breath, roll left ear to left shoulder, take right fingers to the ground, and relax both shoulders down. Stay for 3-5 breaths
  • On an exhale, roll the head back to center
  • On an inhale, lift the head and find a neutral position

feel-good-yoga-sequence_neck-stretches-2
 
 

3. Seated Cat + Cow Pose

  • Interlace your hands behind the head, positioned at the base of your skull
  • On an inhale breath, lengthen up towards the sky, send your elbows out wide, let the head drop back into your hands, and open across your front side body
  • On an exhale breath, round the back, let elbows come in towards one another, relax head and neck, and bring belly button towards the spine
  • Repeat this opening and closing sequence 5x

feel-good-yoga-sequence_cat
 
feel-good-yoga-sequence_cow
 
 

4. Three Legged Dog

  • Start in Downward Facing Dog pose (Here is a video tutorial on how to do Downward Facing Dog)
  • On an inhale breath, extend the right leg high behind you
  • On an exhale breath, bend at the knee and open the hip to the right side of the mat
  • Draw some circles with the right shin – do whatever feels good in the pose
  • Continue sending the lifted knee straight up to the sky as the hips open and soften
  • Stay for 5 breaths, and repeat on the opposite side

feel-good-yoga-sequence_3-legged-dog
 
Note: you can choose to do these poses individually, or continue on this first side until you’re prompted to repeat on side two below…
 
 

5. Anjaneyasana (Low Lunge)

  • From your Three Legged Dog (see #4), sweep the right foot through and plant it between both hands
  • On an inhale, lift your chest and come into a Low Lunge position
  • Hands can rest on the mat, interlaced on top of your thigh, or reaching up towards the sky
  • Allow the hips to REALLY soften here – let it get deep!
  • Maintain a safe position for the low back by engaging the lower abdominals and drawing the pubic bone up towards the belly button
  • Stay for 5 breaths, and repeat on the opposite side

feel-good-yoga-sequence_low-lunge
 
 

6. Ardha Hanumanasana (Half Splits)

  • From your Low Lunge position, exhale the hips back as you straighten the front leg
  • Take a moment to readjust here – heel/toe the foot forward, flex the front foot, square your hips, and lengthen through the crown of your head
  • Take 5 deep breaths, and repeat on the opposite side

feel-good-yoga-sequence_half-lunge
 
 

7. Runner’s Lunge

  • From Half Splits, inhale to come forward into Low Lunge
  • Curl your back toes under and lift the back leg into a straightened position
  • Keep the fingertips connected to the ground and find a heart opening here – roll the shoulders back and expand across your chest
  • Stay for 5 breaths, and repeat on the opposite side

feel-good-yoga-sequence_runners-lunge
 
 

 

8. Pyramid Pose

  • From Runner’s Lunge, exhale into a wide-legged Pyramid Pose
  • The front leg will straighten as you send the hips back
  • Allow the chest to melt over the front leg, release your head and neck, and work towards squaring the hips
  • The front knee can have a microbend to prevent hyperextension or being locked out
  • Stay for 5 breaths, and repeat on the opposite side

 
feel-good-yoga-sequence_pyramid
 
 
Check out more from Allie on her column, Flow and Grow with Allie Flavio
 
 

9. Skandasana

This might be a new one for you, but it’s one of my absolute faves!

  • From Pyramid Pose, bend the front knee and pivot the foot to face the side of your mat
  • As you bend the front knee, sink your hips to the ground and straighten the back leg
  • Fingertips can stay connected to the ground or lifted for an extra challenge
  • Either keep the back energetically lengthened or allow the back to round. Play with both shapes and choose what feels best
  • Stay for 2-3 breaths and switch to the opposite side

feel-good-yoga-sequence_skandasana
 
 

10. Revolved Lunge Twist

  • From Skandasana (at the back of mat), inhale back to the front and pivot into a Revolved Lunge Twist
  • The foot will return to facing forward with the front knee stacking over the ankle
  • With the right foot forward, plant the left hand as you extend the right arm up towards the sky
  • Energetically reach through your lifted fingertips as you open across the chest
  • Stay for 5 breaths, and repeat on the opposite side

feel-good-yoga-sequence_open-arm-twist
 
 
*To maintain the flow: from here, step back into Downward Facing Dog (or take a vinyasa) and repeat poses 4 – 10 on the left side.
 

11. Double Pigeon or Fire Log Pose

Like the name implies, our goal is to create a fire log shape by stacking the knees and ankles directly on top of one another. The full posture with ankles and knees stacking isn’t available to most, so don’t fret. The top knee will generally be lifted, and this is totally okay! If you have a block nearby, wedge that baby between your bottom ankle and knee for support.

  • Find a seated position with both sits bones rooted into the ground
  • Start with the left leg underneath and the right leg on top
  • Stack your right knee above the left ankle, and right ankle above left knee
  • Keep both feet active by flexing the toes towards the shin
  • Gently connect your fingertips into the ground to continue creating space in the spine, encouraging the hip flexors to soften and open
  • Stay for 5 DEEP breaths (you’re going to need it) and switch sides

feel-good-yoga-sequence_double-pigeon-2
 
 

12. Seated Twists

This is possibly the simplest posture sequence, yet one of the most effective and feel-good ones to practice. It’s easy to do, requires only you and your breath, and the outcome is always amazing!

  • Start in a comfortable seated position – you judge what comfort means for you
  • On an inhale breath, send both arms skyward, bring palms to touch, and allow your gaze to follow
  • Focus on finding length and creating space on this inhale breath
  • On the exhale breath, twist your torso to the right by placing your left hand behind as a kickstand, and your right hand to the outside of your left knee
  • On the next inhale breath, come back through to center and send the arms straight up once more
  • On the next exhale breath, twist your body to the left (do the opposite hand placements as your right side)
  • Continue repeating the inhale and exhale twisting sequence 3-5x per side

feel-good-yoga-sequence_seaed-twist-1
 
feel-good-yoga-sequence_seated-twists
 
 

13. Seated Side Body Stretch

Another simple but oh-so-sweet posture!

  • Begin in a comfortable seated position
  • Bring your left hand to the ground, out to your side, and parallel with your hips
  • On an inhale breath, send your right arm overhead to your left, and keep your palm facing down
  • On an exhale breath, bend the planted arm and reach further through the right fingertips
  • Focus your attention on grounding down through the right hip and opening through your side body channels
  • Stay for 3-5 breaths and switch sides

feel-good-yoga-sequence_side-body-stretch
 
 

14. Seated Meditation

 
And last but definitely not least, let’s meditate.
 
Take a moment to integrate your entire self, allow the mind to surrender into the body, and the soul to brighten from within.

  • Begin in a comfortable seated position
  • Root down through your sitting bones as you lengthen through the crown of your head
  • Rest your hands atop your knees, thighs, or wherever is most comfortable
  • Gently tuck your chin and close your eyes
  • Breathe for 10 deep breaths
  • Release the breath, stay for a sweet moment of surrender, then open your beautiful eyes

feel-good-yoga-sequence_sukasana
 
 
You don’t need to say a word, I know you’re feeling real good 🙂
 
I suggest saving this practice, writing it down, sharing it with family and friends, and using it whenever you need that feel-good moment. Don’t ever be shy about moving your beautiful self – you deserve it, I deserve it, and this whole world needs more of it.
 
Let’s Talk! What simple, soft, and surrendering yoga postures do you love? How do you use yoga to feel good? Or do you practice something aside from yoga to feel good? Is this practice doable?
 
As always – please leave comments, suggestions, questions, or general feel good yoga ish below.
 
Until next time – xoxox
 
Check out more from Allie on her column, Flow and Grow with Allie Flavio

 

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Allie Flavio

Allie is the soul behind TheJourneyJunkie.com and a yoga girl at heart. When Allie’s not blogging about yoga/travel advice or doing/teaching yoga, you can find her relaxing by the beach in sunny St. Petersburg, FL. A born and raised Florida girl, Allie is an outdoor junkie who loves the ocean, fresh air, and a delicious fish sandwich! To learn more about her yoga and travel adventures, check out her blog The Journey Junkie.

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