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Self-Calibrated Yoga Sequence for Mindful Relaxation and Breathing Meditation

Elevate your practice with this self-calibrated home yoga routine. Begin with restorative poses under teacher supervision, including Pursed-Lip Breathing and Quick Relaxation. Alternatively, unwind with Ending Restorative Yoga focusing on heart and lung tune-ups, Pranayama techniques, and a relaxing Shavasana pose. Incorporate breath-mediated mindful walking and body scan for deeper relaxation. Explore varying levels of yoga poses to enhance spinal conditioning and inner focus.

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Self-Calibrated Yoga Sequence for Mindful Relaxation and Breathing Meditation

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  1. 4-level Self-Calibrated Home Yoga Poses and Breathing Meditation and Mindfulness Relaxation *Under teacher supervision

  2. Beginning Restorative Yoga (Levels 1-4) • Pursed-Lip Breathing (PLB) 3-4 breaths • Quick Relaxation and Relaxed Breathing (Q.R. & R.B.) 6-10 breaths OR

  3. Ending Restorative Yoga (Levels 1-4) • Heart and Lungs “Tune-Up” Part I (1-2 minutes) • Heart and Lungs “Tune-Up” Part II (5-6 minutes) • Pranayama: Counted Breathing; Humming Breath; Vowel Singing • Relaxation Pose (Shavasana) 3-4 minutes • Breath-Mediated Mindful Walking 3-5 minutes (or more-now or later) • Breath-Mediated Body Scan (4-5 minutes or more, now or later)

  4. Yoga Poses-Level 1 EXHALE INHALE EXHALE Middle items (spinal conditioning)

  5. Yoga Poses-Level 2 Middle Items EXHALE INHALE EXHALE EXHALE INHALE INHALE EXHALE

  6. YOGA POSES-LEVEL 3 IN- EX- EX- EX- IN- IN- EX- IN- EX- EX- EX-

  7. Yoga Poses-Level 4 IN- EX- EX- IN- EX- EX- IN- IN- EX- EX- EX- • EX- IN-

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