Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Core Strength Yoga Sequence: Hip Opening Yoga Sequence
The Core Strength and Hip Opening Yoga Sequence includes the Bear Pose which is considered a variation of Chair Pose (Utkatasana). In Bear Pose, the importance of balance and flexibility go hand in hand.
While in the practice of the main Utkatasana (Chair Pose) the focus is towards the Swadhisthana (Throat) Chakra, here in Bear Pose, the focus is towards the Manipura (Solar Plexus) Chakra. The flow of energy here from one chakra to the next level chakra should be kept in mind.
The Core Strength and Hip Yoga Sequence here helps to first start with the practice of a few rounds of Surya Namaskar (Sun Salutations) and then moving the practice towards Bear Pose as a Peak Pose. Practice the simple standing poses and then gradually move to the complete extension of the spine using the core muscles to the maximum, while flexing the hips.
Core Strength Yoga Sequence: Hip Opening Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions
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A. From Upavistha Tadasana, come forward bending at the hips and going the dynamic way take the head and face towards the left knee and then move towards the right side in Dolasana or Pendulum Pose.
B. Go with 5 breaths on each side in the dynamic style slowly opening the hips and the hamstrings.
C. Here in Pendulum Pose, make sure the stretch at the hips, hamstrings and the shoulders are felt with each breath, and taking support placing the hands behind your head remain here for about 5+5 breaths.
A. Exhale and come to bend the knees still, and bring the torso upwards and downwards to go into Utkatasana with the arms stretched in front of you.
B. Slowly getting comfortable push the hip downwards, while taking the belly in, keeping the chest, shoulders in alignment with the hips. Here in Chair Pose Arms Forward, keep the eyes gazed at the stretched fingers in front of you.
C. The hips open up here in this pose, while using the knee and thigh strength. Remain here for about 8 breaths watching for the abdomen muscles, the quadricep muscles and the shoulder muscles.
A. Using the maximum of the hips and the lower body release from Utkatasana and as you exhale, bend the knees to the comfort level, and bring the torso forward while stretching the arms out completely in front of you.
B. This next pose Bear Pose or Variation of Utkatasana, plays on the hips to the maximum using the core muscle strength.
C. Pressing the hips outwards, the chest and the shoulders parallel to the floor extend the arms out while also gazing at the interlocked fingers straight in front.
D. This pose uses the various leg muscles, very intelligently and come to think of it gives the torso a great stretch taking the focus towards the spine, right from the crown to the root.
E. The energy at the centre of the body is used well here, creating a sense of balance and building confidence through focus. Stay here for about 8 breaths.
F. The ALIGNMENT here helps to get the maximum from this posture. The arms and the torso parallel to the floor, the thighs almost parallel to the floor, the knees in alignment with the chest, shoulders and the feet .