Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Flow Sequence: Advanced Arm Balance Yoga Poses
Three good reasons why advanced arm balance yoga poses should be taught to students,one, it teaches them to become strong mentally, two, they learn mindfulness in their practice that they can bring in their day to day life as well and three, it guides them through the yoga practice in a structured way, with no shortcuts to go to the next level. We say 'structured,' because, in order to master the arm balances, the practice of the intermediate level yoga poses needs to be flawless.
Guidance throughout the practice of the given yoga sequence by yoga teachers should be along the lines of teaching them to know their bodies and its limitations, reminding them of the cues of foundational yoga poses, building confidence, and emphasizing core muscle focus. Along with the above, the importance of breathing, body movement, awareness, focus, and balance play equal roles to make the practice smooth and safe.
To get a better understanding and to ensure the given sequence can be practiced smoothly, there are sequences that can be looked into to gain confidence, strength, and balance. These are given below:
Yoga Flow Sequence: Advanced Arm Balance Yoga Poses: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.
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.
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.
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.