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Yoga Flow Sequence: Advanced Arm Balance Yoga Poses

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga Flow Sequence: Advanced Arm Balance Yoga Poses: Yoga Poses, Cues, Steps, and Breathing instructions

Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues. Learn more at www.tummee.com

  • Sun Salutation B (Surya Namaskar B)
    A. To warm up the body begin with the practice of Sun Salutation B:

    Inhale - Chair Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Half Standing Forward Fold Pose
    Exhale - Four-Limbed Staff Pose
    Inhale - Upward Facing Dog Pose
    Exhale - Downward Facing Dog Pose
    Inhale/Exhale - Stay in Downward Facing Dog Pose - 2 breaths.
    Inhale - Warrior Pose I
    Exhale - Four-Limbed Staff Pose
    Inhale - Upward Facing Dog Pose
    Exhale - Downward Facing Dog Pose -
    Inhale/Exhale -2 breaths
    Inhale - Warrior Pose I
    Exhale - Four Limbed Staff Pose
    Inhale - Upward Facing Dog Pose
    Exhale - Downward Facing Dog Pose
    Inhale/ Exhale - 2 breaths
    Inhale - Half Standing Forward Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Chair Pose
    Exhale -Tadasana/Samasthiti

    Repeat One More Time
  • Three Legged Downward Facing Dog Pose Variation Stacked (Tri Pada Adho Mukha Svanasana Variation Stacked)
    A. From Tadasana:

    Inhale - and come to Downward Facing Dog Pose.
    Exhale - stretching the spine.
    Inhale - raise the left leg, pressing the shoulders in.
    Exhale - bend the leg and go into Three Legged Downward Facing Dog Pose.
    Inhale/ Exhale - to remain for 2 breaths.

    B. Push as you exhale, feeling the stretch around the shoulders, arms, hips, and core.
  • Standing Split Pose (Urdhva Prasarita Eka Padasana)
    A. From Three Legged Downward Facing Dog Pose:

    Inhale - stretch the left leg high upwards.
    Exhale - walk the hands towards your feet.
    Inhale/Exhale - stay in Standing Split Pose for 2 breaths.

    B. Push the head towards the shin as you exhale feeling the opening of the hips.

    C. Hips flexing here is useful for arm balances as it helps to keep the body sturdy.
  • Toppling Tree Pose (Patan Vrksasana)
    A. From Standing Splits Pose:

    Inhale - raise the head up and come with the torso up.
    Exhale - pushing the chest upwards and bringing the leg down.
    Inhale - take the hands of the floor and bring them behind to interlock in a bind.
    Exhale - raise and straighten the leg behind you.
    Inhale/Exhale - to stay stretched in Toppling Tree Pose for 2 breaths.

    B. Press the chest downwards while stretching the leg out completely behind you to get balance and bring the rooted leg towards the floor.

    C. Press all the toes towards the floor and breath slow to keep the balance.
  • Warrior Ii Reverse Prayer Hands Flow (Virabhadrasana Ii Paschima Namaskarasana Vinyasa)
    A. Releasing from Toppling Tree Pose:

    Inhale - place the leg down.
    Exhale - stand with the knee bend in Warrior Pose ii
    Inhale - take the arms behind in Anjali Mudra.
    Exhale - bring the elbows to rest against the inner right thighs as you bend the knee.
    Inhale/Exhale - look up as you press the elbows towards the thighs in Warrior Ii Pose Reverse Prayer Hands Flow.

    B. Stay for 2 breaths. A great way to strengthen the arms and the shoulders while also flexing them.

    C. Warming the shoulders and arms before getting deeper into the practice of Arm Balances is essential.
  • Dolphin Plank Variation One Leg Raised (Catur Svanasana Phalakasana Variation One Leg Raised)
    A. From Warrior Ii Pose Reverse Prayer Hands Flow:

    Inhale - release the hand and look in front.
    Exhale - place the elbows on the floor.
    Inhale - come in Plank on Elbows, and raise the left leg up.
    Exhale - bring the torso down and stretch the leg up.
    Inhale/Exhale - push the elbows towards the floor and stay for 2 breaths in Dolphin Plank Variation One Leg Raised.

    B. Stay feeling the stretch around the shoulders, arms, hips, and the core.

    C. A great way to prepare for arm balances, warming the required muscles.
  • Side Plank Pose II (Vasisthasana II)
    A. Releasing from Dolphin Plank Variation:

    Inhale - turn towards the right and place the right hand on the floor.
    Exhale - place the right foot on the floor, and hold the left foot with your left hand.
    Inhale/Exhale - to turn the torso and remain in balance in Side Plank Pose II.

    B. Stay stretching the arm and feeling the hamstrings stretch for about 2 breaths.

    C. Stay focused on the grounded foot and remain in balance.
  • Repeat Other Side
    A. Release and come back to Downward Facing Dog Pose.

    B. Repeat poses 2, 3, 4, 5, 6 & 7 going with the right foot.

    C. Follow the cues and stretch equally the same as you stretched on the other side.
  • View all 47 yoga poses with cues. Sign-up for free to Tummee.com yoga sequence builder to view, copy, and edit the sequence. Get started today for free!

Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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