Yoga Sequence Builder for Yoga Teachers

Daily Yoga Sequence: All Levels Yoga Sequence

(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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Daily Yoga Sequence: All Levels Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Palm Tree Pose (Urdhva Hastotanasana)
    A. Start to do a few stretches for the arms, neck and the shoulders, standing at the centre of the mat.

    B. After the few rounds of stretches, join your palms at the centre of the heart, and take a few breaths.

    C. Standing with the feet close to each other, open the eyes to inhale and raise the arms above your head while interlocking the fingers, stretching the arms out high up in Urdhva Hastotanasana or Palm Tree Pose. Inhale again and come to stand on your toes raising your body up and holding on to the balance.

    D. Stand stretching, the most from the upper body and gaze straight ahead for about 8 breaths.

    E. A great pose to begin with, focus, balance and awareness- all in one. Release to go again into this pose for another 8 breaths.
  • Sun Salutation (Surya Namaskar)
    A. After releasing from the practice of Palm Tree Pose, come to practice Surya Namaskar or Sun Salutation.

    B. One can practice any form of the variation, here the classic form in included. Make sure at each pose the breathing is kept in mind and the stretch is felt at the various parts of the body and each pose.

    C. Practice 6 rounds of 3 pairs, minimum, but one can go further if need be. The practice of Sun Salutation, is a good way to open the body completely, reducing the stiffness with deep stretch at the various joints and the muscles.

    D. Practice this for about 6 rounds for about 8 minutes. Never hold the breath at any pose and let the flow happen.
  • Intense Leg Stretch Pose C (Prasarita Padottanasana C)
    A. From the practice of Surya Namaskar, the body now is opened up and is heated up to move the limbs in various directions.

    B. Come to face the long end of the mat,while standing at the centre of the mat. Inhale and bring the legs to be placed wide apart, more than the hip distance, while placing the feet with the toes pointing in front.

    C. Inhale and take the arms behind you, interlocking the fingers and as you exhale go forward, flexing at the hips to take the torso in a forward fold, in Prasarita Padottanasana or Intense Leg Stretch Pose.

    D. Pulling the belly in, bring the arms stretched out behind you, while pressing the chest and the face inwards. Feel the stretch at the hamstrings, shoulders and the abdomen.

    E. A great pose to work, opening of the hips and the core muscles. Using the breathing well here, go forward deeper. Remember if the breathing goes wrong, one tends to get cramps in the upper abdomen and generally the hips too will fell tight and stiff.

    F. Stay here for about 4 breaths, going deeper with the breathing.
  • Warrior Pose I (Virabhadrasana I)
    A. From Prasarita Padottanasana or Intense Leg Stretch Pose, inhale and release to come up.

    B. Take a few breaths here to relax. Then inhale again, and turn the left foot towards the left side while placing it at 90 degrees and bring the right foot inwards at 45 degrees.

    C. Inhale and bend the left knee, taking the arms above your head, to exhale completely. Bring the palms together, and inhale again to look up in Virabhadrasana I or Warrior Pose I.

    D. Extend the arms above to the maximum, while making sure the chest and the arms are in line, the knee in not bent beyond the left ankle. Stretch the right leg behind you to the maximum.

    E. To get the maximum benefit from this pose, while not feeling uncomfortable, is to focus on the alignment of the hips, knee, foot and then the chest, shoulders and the arms.

    F. Remain in this pose Virabhadrasana I for about 5 breaths. A great pose to open the chest and to gain stability with the balance.
  • Bound Lizard Pose (Baddha Utthan Pristhasana)
    A. Releasing from Virabhadrasana I, flexing your hips, come in a forward fold, while still bending the left knee.

    B. Bringing the left arm from below the left thighs, interlock the fingers from behind, pulling the chest and the face closer to the floor.

    C. Take the torso in this forward fold stretching the hips, thighs, chest in Bound Lizard Pose or Baddha Utthan Pristhasana.

    D. While in the pose, feel the stretch at the hamstrings, knee and the shoulders. A great pose to get the feel of the body when bound or interlocked from behind.

    E. Remain here for about 4 breaths. For better balance, look down initially. When confident, bring the gaze forward. If very confident then touching the floor with the head is an extra stretch to the entire body.

    F. While trying to touch the floor with the head, brings an extra stretch to the hamstrings, which is much needed for advance level poses.
  • Bird of Paradise Pose (Svarga Dvijasana)
    A. Moving ahead into the sequence, release from Bound Lizard Pose, and come to stand in Tadasana, taking a few breaths.

    B. From Tadasana, bring the left foot on your toes, bending the knees. Bend forward at the hips, and bring the hands to interlock, taking the left hand from inside out and holding on to the right hand from behind.

    C. Inhale and holding the left leg in your arms, slowly lift the leg and stretch the leg out towards the left side of the hip. Maintain balance to come to stand in Svarga Dvidasana.

    D. Holding a strong hold on your right leg, keep the torso light and straight. Initially one would lose balance, but then this comes with practice after understanding the movement of the body in the pose.

    E. Mastering the pose comes, with the way the body holds while breathing, the way the body moves while breathing and the technique of understanding the various muscles in the body along with their capacities to be flexible.

    F. Once comfortable stay in this pose for about 3 breaths and then deeper with the holding. With every pose, take the leg outwards deeper and keep the torso extended out to the fullest.
  • Eagle Pose (Garudasana)
    A. Releasing from Paradise Bird Pose, release the leg to come to stand in Tadasana again.

    B. After relaxing, bring the left thigh to overlap the right thigh, while placing the left ankle behind your right calves to get balance in Eagle Pose.

    C. Inhale and interlock the arms bringing the left arm in front and place the palms in Namaste if possible. While interlocking the arms and the legs, exhale and bend the knees to go deep into Garudasana to relax the hamstrings and the feet for about 8 breaths.

    D. Keep the hips straight while bringing them down a bit. To get the details on this pose, read the details on the pose.

    E. This pose helps to relieve the pressure that was put with the previous standing poses and also helps to bring about the balance to both sides of the hip joints.
  • Standing Forward Bend Half Bound Lotus Pose (Ardha Baddha Padmottanasana)
    A. Releasing from Garudasana, stand to relax in Tadasana.

    B. From Tadasana, raise the left leg and place the ankle at the right side of the hip joint. Inhale and while twisting the torso towards the left side, hold the left toes with your left hand from behind.

    C. Once you get hold of the left toe, exhale and go forward in forward fold, flexing the hips to touch the knee with your face, while placing the right hand on the floor close to your right foot.

    D. Hold the pose in Ardha Baddha Padmottanasana or Half Bound Lotus Standing Forward Bend pose for about 2 breaths.

    E. This pose, tests your endurance and self control. A wonderful pose to build body awareness and encourage focus followed with self control. Also a good pose to improve the flexibility of the hips and the shoulders, while toning the abdominal muscles.
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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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