Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence For Core Strength: Seated Twist Pose With Baby Grasshopper Pose
Working on strengthening the core muscles is always a challenge for most students, and at times can be boring as well as tiring. However, when the focus on these core muscles are done with creative yoga sequences and with creative themes, students will be encouraged to have mindful yoga practice, that is more lively and energetic.
One such yoga pose for the core muscles, along with the combination of strengthening the shoulders, arms, and hips is the Baby Grasshopper Pose. A unique pose, as it is a seated twist where the body remains in balance with the support of the core muscles. This unique pose can be introduced in creative yoga sequences to help students work differently on their core muscles.
The given sequence should be done after the students warm up their shoulder and arms with the practice of this sequence. The sequence for Baby Grasshopper Pose starts with Surya Namaskar A Variation (Sun Salutation A Variation) and continues towards the opening of the hips, lower and upper back, lower body, and shoulders and arms. Practicing mainly seated poses as part of the sequence, students should ensure that with each pose the flexibility of the spine improves with the support of the breath. Learning to engage the core (pulling in the belly) is essential for better strength and support.
Soon after the practice of Baby Grasshopper Pose, students can take the challenge with Grasshopper Pose Flow , if ready.
Yoga Sequence For Core Strength: Seated Twist Pose With Baby Grasshopper Pose: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Begin the sequence standing with feet together in Mountain Pose. Closing your eyes start with slow deep breathing. Ensure the breathing is relaxed and in control.
B. From Mountain Pose begin the practice of Sun Salutation A Variation to warm up the body and the help open the lower back and the hamstrings to make hip opening asana practice easier.
Inhale - raise the arm up to go to Volcano Pose.
Exhale - go down to Standing Forward Fold Pose
Inhale - raise the head up in Half Forward Fold Pose with palms on the floor.
Exhale - there.
Inhale - come down in Eight Limbed Pose
Exhale - stay there.
Inhale - stretch the body lifting the chest while resting the thighs on the floor.
Exhale - go down to Downward Facing Dog Pose.
Inhale - stand in Half Forward Fold Pose with palms on the floor.
Exhale - go in full Forward Fold Pose.
Inhale - rise up to go to Volcano Pose
Exhale - relax in Mountain Pose.
C. The 9 poses should be done in a flow to help open the muscles while improving the breathing process.
D. Repeat this for about 6 times. Stretch well in each pose coordinating the breath.
Inhale - stretch the right leg and place arms close to the floor
Exhale - bring the torso (chest and hips) towards the left side.
Inhale/Exhale - move from left to right, while making sure the stretch is the same on both sides of the hips.
Inhale/Exhale - in flow and in a dynamic way while breathing move left to right in Spontaneous Flowing Half Squat.
Inhale/Exhale - 12 rounds of breathing moving left to right, stretching the inner thighs and massaging the abdominal area.
B. A great pose to open the hips and inner thighs while staying lose to the ground.
Inhale - and squat placing the hands below your soles.
Exhale - extend the spine and take the shoulders back.
Inhale/Exhale - pushing the palms upwards to feel the stretch around the ankles in Garland Pose With Hands Under Heels.
B. Stay for 12 breaths as you breath and focus on the hips opening. Don't use a yoga block as the stretch will not be the same.
C. Press the feet towards the hands as you exhale and watch for the deeper stretch at the inner thighs. A great pose to reduce cramps and prepare the body for twists and stretch of the lower body.
D. Stay calm while here and one can close eyes to connect longer.