Yoga Sequence Builder for Yoga Teachers

Peak Pose Yoga Sequence: Core Yoga Sequence with Samanasana

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Peak Pose Yoga Sequence: Core Yoga Sequence with Samanasana: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose (Tadasana)
    A. Standing with feet together in Tadasana, take about 6 breaths here extending the spine and relaxing the tailbone.

    B. Standing here one could also start with basic neck movements or hips movements to open up completely.

    C. The practice of SURYA NAMASKAR too would help to open the body. Warming up the body with the right kind of asanas is essential. Since this is at the advanced level, use your intelligence to start warming up based on your body type.
  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. From Tadasana, exhale and placing the palms on the floor close to your feet in Uttanasana, inhale and jump into Adho Mukha Svanasana or Downward Facing Dog Pose.

    B. Pushing the chest downwards and the sacrum or the base of the spine upwards, use the shoulder strength and the hamstring muscle strength to be here for about 8 breaths.

    C. Deep into the pose, exhale and go down pushing the torso.
  • Side Reclining Leg Lift Pose (Anantasana)
    A. Release from Adho Mukha Svanasana or Downward Facing dog, exhaling and coming to lie down on the floor towards your left side of the body, in Anantasana.

    B. Placing the left elbow on the floor and balancing the head on the left hand, stretch the right leg way above your hips taking it to more than 90 degrees, remain here for about 8 breaths.

    C. Maintain the balance here while using the core strength and the shoulder strength.

    D. This intense Side Reclining Leg Lift Pose, is a beginner's pose to practice before attempting Samanasana for better balance.
  • Balancing Prana Pose (Samanasana)
    A. Exhale and bring the right leg down. Inhale and place the left arm below your torso, completely resting the body on the left arm.

    B. Lifting the torso a bit, bring the left arm tucked below your sides of the body. Inhale and lift the right leg up, like in Anantasana, while holding the right toes with your right hand.

    C. Using the core muscle strength, keep the body in balance while also holding the neck and head in balance.

    D. Exhale and look at your toes gazing up. Stay here in Balancing Prana Pose for about 8 breaths.
  • Side Plank Pose (Vasisthasana)
    A. Releasing from Samasana, inhale and lift the entire torso , placing the left hand on the floor, in Vasisthasana.

    B. Exhale and stretch the right above you at shoulder level. Inhale and exhale slowly, holding the body in balance, while the sides of the left foot are firm on the floor with the right foot over the left foot.

    C. Exhale again and stretch the left arm completely to maintain the body in Side Plank Pose, for about 6 breaths, using the core muscles to the maximum while pulling in the belly.
  • Side Crow Pose (Parsva Bakasana)
    A. From the Side Plank Pose, come to stand back in Uttanasana, taking a few breaths here.

    B. Placing the palms firm on the floor move towards the right side flexing the torso and place the left outer knee on the inside of the upper right arm. Supporting and placing the right knee over the left knee, exhale and lift the entire body to go into Parsva Bakasana.

    C. Throwing the lower body off the floor balance keeping the legs towards the right side of the hips while keeping the chest and shoulders in alignment parallel towards the floor.

    D. Gaze looking forward, and stretch the arms out completely, using the core strength to remain in the pose for about 5 breaths.

    E. Balance in Side Crow Pose, making sure the weight of the body is not entirely on the wrists and the hips.
  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. Release from Side Crow Pose to come back to Adho Mukha Svanasana or Downward Facing Dog Pose.

    B. Be here to take 8 breaths releasing the chest and the head completely.
  • Side Reclining Leg Lift Pose (Anantasana)
    REPEAT following the instructions given in cue 3 regarding Anantasana, but this time going on the right side of the body.
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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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