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Peak Pose Yoga Sequence: Arm Balance Yoga Sequence with Crow and Crane Pose

(Tummee Reference Yoga Sequence)

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

Overview

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Peak Pose Yoga Sequence: Arm Balance Yoga Sequence with Crow and Crane Pose: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Dolphin Pose (Catur Svanasana)
    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.
  • Garland Pose Hands Forward (Malasana Hands Forward)
    A. Releasing from Dolphin Pose, come to sit in Malasana while resting the hands on the floor, increasing the distance between the feet.

    B. Full squat here, while using the hips to go deeper into the pose. Sit here closing the eyes while pushing the elbows deeper outwards, while watching the stretch in the inner thighs and hips.

    C. Continue to be here for 8 breaths.
  • Dolphin Pose (Catur Svanasana)
    A. Releasing from Garland Pose, come back again to Dolphin pose, taking your body deeper in the stretch, slowly working on strengthening the arms and the shoulders while opening them too.

    B. Remain here for about 6 breaths
  • Garland Pose Hands Forward (Malasana Hands Forward)
    A. Moving in a dynamic way from Dolphin Pose, come back to Garland Pose, working deeper with the inner thighs and the hips.

    B. Remain here for about 6 breaths.

  • Dolphin Pose (Catur Svanasana)
    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.
  • Lizard Pose (Utthan Pristhasana)
    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.
  • Nector Of The Moon Pose Ii (Somachandrasana Ii)
    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.
  • Dolphin Pose (Catur Svanasana)
    A. Releasing from Somachandrasana ii, come to Dolphin Pose, to relax the arms and the spine.

    B. Stay here for about 3 breaths to settle with the twists and the breath.
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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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