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Peak Pose Yoga Sequence: Beginner Yoga Sequence

(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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Peak Pose Yoga Sequence: Beginner Yoga Sequence: 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

  • Easy Pose (Sukhasana)
    A. Begin to sit at the center of the mat, in Easy Pose.

    B. While seated here, join the palms in Namaste and begin the slow gradual breathing.

    C. Close the eyes and breath with deep, slow and controlled breath.

    D. Stay here to open the body and the mind with awareness of the breath for about 12 round for 2 mins.
  • Viloma Pranayama
    A. To stay more focused with the breathing, while seated in Easy Pose, start with the practice of Viloma Pranayama.

    B. Focus on the movement of the abdomen and the chest and connect with this flow of prana in and out of the body.

    C. Begin this practice to encouraging calmness of the mind as this will help with the yoga poses.

    D. Practice for 16 breaths. The practice of Viloma Pranayama initially would be difficult, but as you progress with the awareness of the breathing along with the body movement, both the body and the mind work together to keep it calm and free of stress.

    E. Hence, starting the yoga practice with this kind of pranayama, encourages the maximum use of prana or energy as you progress with the practice.
  • Bumble Bee Breath (Bhramari Pranayama)
    A. While pranayama at the start of a yoga practice helps to keep the mind calm, the practice of Bumble Bee Breath comes with the same benefit.

    B. Practice this for about 8 rounds of inhaling and exhaling with the sound of the bee. As you gain control over the exhaling you will begin to connect with the sound and the vibrations deep in which helps to further calm the mind.

    C. A calm mind always plays a great role with healing as you progress with yoga poses.

    D. Practice Bumble Bee Breath for 8 rounds, taking the sounds longer and deeper in each round.

    E. Relax after the practice in Easy Pose with normal breathing.
  • Standing Forward Fold Pose (Uttanasana)
    A. To begin the practice now with the yoga poses, come to stand at the short end of the mat.

    B. Inhale - raise your hands above your shoulders and head.
    Exhale - take the torso forward coming to touch the palms on the floor .

    C. This Standing Forward Fold Pose is done to quickly open the hamstrings and the lower back.

    D. Stay stretching for about 4 breaths, taking each exhalation deeper. If touching the floor is difficult, then placing yoga blocks is a good option.

    E. The whole idea is to stretch to your comfort and not go beyond. Opening the various muscles is the target and not achieving flexibility.

    F. Inhale - raise the head up and take the torso upwards.
    Exhale - relax standing in Tadasana.
  • Sun Salutation A (Surya Namaskar A)
    A. Start with the practice of Surya Namaskar A for two rounds. A great way to open the various muscles as you stretch and deepen each yoga pose.

    Inhale - Upward Hand 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 - Downward Facing Dog Pose
    Inhale - Half Standing Forward Fold Pose
    Exhale - Standing Forward Fold Pose
    Inhale- Upward Hand Pose

    Repeat One More Time
  • Sun Salutation (Surya Namaskar)
    A. Release from the Surya Namaskar A and come to practice a variation of the same - Surya Namaskar.
    From Tadasana
    Inhale - Raised Arms Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Low Lunge Pose
    Exhale - Plank Pose'
    Inhale/Exhale - Eight Limbed Pose
    Inhale - Cobra Pose
    Exhale - Downward Facing Dog Pose
    Inhale - Low Lunge Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Tadasana.

    B. Relax and repeat another time.

    C. You could go slow and remain in each yoga pose for one breath, or go in a flow following the breathing with the movement of the body.
  • Standing Wide Legged Pose Hands On Hips (Prasarita Tadasana Hands On Hips)
    A. Releasing from the practice of Surya Namaskar and Surya Namaskar A, come to stand in Standing Wide Legged Pose Hands On Hips.

    B. Take a few moments here to feel the stretch around the knees and the inner hamstrings.

    C. Remain breathing for 2 rounds.
  • Revolved Wide Legged Forward Bend Pose A (Parivrtta Prasarita Padottanasana A)
    A. From Standing Wide Legged Pose Hands on Hips:

    Inhale - take the torso twisting towards the left side of the hip
    Exhale- bring the right hand and place it on the left foot while stretching the left arm above
    Inhale/Exhale - stretching the torso and twisting in Revolved Wide Legged Forward Bend Pose A

    B. Stay for 3 breaths.

    C. Inhale - bring the torso to the center and move towards the right side of the hip.
    Exhale - place the left hand on the right foot and extend the right arm above.
    Inhale/Exhale - stretching the torso and twisting.

    D. Stay for 3 breaths.

    E. To release:
    Inhale - bring the torso up.
    Exhale - come to stand in Standing Wide Legged Pose Hands On Hips.

    F. The stretch should be the same on both sides opening the hips, the hamstrings and the lower back.
  • 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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