Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Yoga Sequence: Core Yoga Sequence with Samanasana
Samanasana (Balancing Prana Pose) is considered an advanced level posture in yoga which is done while lying down in Anantasana (Side Reclining Leg Lift Pose). Considered to be part of the Ashtanga Series of Vinyasa Flow, the practice of this asana or pose awakens the agni at an advanced level while balancing the samana vayu in the body; hence, its alternate name ‘Balancing Prana Pose’. The way the various muscles are used in Samanasana, encourages the body to balance the prana well, helping in reducing the mental stress not only in the body, but also the mind and the thought process.
The following yoga sequences with Samanasana in a flow along with some advance level yoga poses creates a mini-yoga sequence for greater core strength and endurance.
Important: This yoga sequence must be practiced under the guidance of a yoga teacher and/or yoga therapist.
Peak Pose Yoga Sequence: Core Yoga Sequence with Samanasana: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.
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.