Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence For The Abs: Core Strength Yoga Sequence
Most of us want to be done with our exercise routine as early as possible, usually because we feel the day ahead is not enough to complete our work as planned. It is, thus, a great idea to start our day with a bang with the sequence for a quick core focus which is both intense and relaxing.
Here we begin with a completely relaxed form that is Savasana (Corpse Pose) and work towards building stamina for a better feeling of the core for just 20 minutes. The focus here is to mainly feel the energy in your centre with proper breathing and not to feel the stretch in various parts like your arms, shoulders, hamstrings, calves and hips.
Though most of the Advanced Level Poses are to do with deep stretches, here we shall keep that aside and take the energy to building strong Abs to support the internal organs, respectively.
Yoga Sequence For The Abs: Core Strength Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Release and go into Ubhaya Padnagusthasana, by holding the toes with your hands and straighten the legs by raising the upper body to almost 90 degrees.
B. Here the pressure will be felt at the hamstrings, but take your mind to the core and pull the tummy deep inside and bring the chest out and shoulders back and stay here for a good 8 breaths which are not very slow.
C. The weight of the body should not be felt at the buttocks but more at the core and the abdominal area. This way the core works harder thus making it stronger.
D. Keep this for about 8 breaths and go deeper into the pose with every breath.
A. With arms stretched upwards while seated in Dandasana(Staff Pose), fingers interlocked, inhale and stretch and remain here for few breaths.
B. As you take another inhalation stretch the arms out moving forward bending at the hip and as you exhale reach for the feet trying to place the interlocked fingers around the feet or place it to where the hands can reach on the leg.
C. Bring the forehead close to the knee by pulling in the abdominal muscles and try and press the tummy on to the thighs.
D. Remain here for a minimum of 4 deep long breaths to ease the stretch so far felt with the above poses