Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Yoga Sequence: Arm Balance Yoga Sequence with Crow and Crane Pose
Crow Pose (Kakasana) and Crane Pose (Bakasana) in Peak Pose Yoga Sequence, typically use advanced level yoga poses. Kakasana (Crow Pose) and Bakasana (Crane Pose) are related to the birds crow and crane respectively. They emphasize the strength in the legs of these birds despite being lean and thin. Using our arms as the legs here, these yoga poses are categorized under the Arm Balance Poses. Kakasana (Crow Pose) is usually like the crow with bent elbows, closer proximity to the floor, while Bakasana (Crane Pose) is like the crane standing tall and confident, keeping the neck slightly downwards.
Using the flow from Kakasana (Crow Pose) to Bakasana (Crane Pose), and then going forward with the practice of a few challenging poses, this peak pose yoga sequence highlights the need for strong arms and shoulders.
Peak Pose Yoga Sequence: Arm Balance Yoga Sequence with Crow and Crane Pose: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Begin this sequence to stand at the far end of the mat (short end), and placing the elbows on the floor close to your leg, while bending, take the legs behind you to stand in this prone pose - Catur Svanasana or Dolphin Pose.
B. This pose is to open the shoulders and the arms while using the diaphragm to the maximum. Remain here stretching the hamstrings and the chest.
C. Go deeper towards the floor while exhaling and when inhaling loosen the lower back and look up. While looking down, press the chest with exhalation.
D. Remain here for about 8 breaths, watching the movement of the spine with each breath.
A. In a flow come back to Catur Svanasana from Garland pose.
B. In inward movement of the chest into Catur Svanasana helps with the shoulders and the chest, while the upward movement of the chest and the shoulders in Malasana helps with the hips and the inner thighs. While this is important for the practice of Crane Pose, the flow of this movement should be done with the breathing.
C. Remain here for about 4 breaths pushing deeper down, trying to touch the head on the floor completely while placing the feet firm on the floor behind you.
A. From Dolphin Pose, inhale and place the left foot close to your elbows, while bringing the torso parallel to the floor.
B. Holding the shoulders and the chest parallel to the floor, gaze down, and feel the stretch at the deeper muscles of the left inner thighs, while also watching the weight of the body on the shoulders and the hips.
C. Remain here in Utthan Pristhasana or Lizard Pose, for about 5 breaths, going slow with the breathing and sensing the movement of the spine.
D. Alignment of the shoulders, arms, foot, hips and the face is very important to open up here in this pose.
A. Moving from Lizard Pose, slowly place the right hand on the floor close to your left foot, and exhaling, take the chest and the shoulders backwards while extending the left arm behind you in Somachandrasana Ii or Nectar of the Moon Pose ii.
B. Tilting the left leg outwards, while flexing the right foot behind you, will help in taking the pose deeper while watching the stretch at the upper back, hips, shoulders and the neck.
C. In this pose, the flexing of these parts, like the chest, arms, neck, hips will help to practice the Crane pose in an easy way.
D. Remain here for about 5 breaths. Make sure the alignment is perfect to go smooth with the twist of the torso.