Yoga Sequence Builder for Yoga Teachers

Dancer Pose Yoga Sequence: Yoga Sequence for Balance

(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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Dancer Pose Yoga Sequence: Yoga Sequence for Balance: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Sun Salutation B (Surya Namaskar B)
    A. Begin the practice with the warm up of the body with Surya Namaskar B.

    B. This variation of Sun Salutation, helps to open the shoulders, lower back and the hips which are all essential for the practice of Natarajasana or Dancer Pose.

    C. Practice this for about 6 mins going in for many rounds with the practice.

    D. Make sure the breathing is smooth and in a flow as the body moves in forward bend and in backbend.

    Choosing any variation of Surya Namaskar is fine, as it helps to open the spine and the various joints.
  • Tree Pose (Vrksasana)
    A. After the practice of Surya Namaskar b, come to stand in Tadasana. Relax for about 2 breaths and get the breathing in control.

    B. From Tadasana, come to raise the right foot and bring it to rest on the inner left thighs to stand in Vrksasana (Tree Pose) while stretching the arms above the head in Namaste.

    C. Push the belly in while extending the spine upwards feeling the stretch around the hips, abdomen and shoulders.

    D. Stay here for about 4 breaths learning to balance with focus. Release and relax.

    E. Repeat with the other side using the left foot now. Stay for 4 breaths and relax.

    This pose helps to focus on balance while also stretching the spine to the maximum. Focus and balance are essential for Natarajasana.
  • Revolved Chair Pose (Parivrtta Utkatasana)
    A. Releasing from Vrksasana, come to stand in Tadasana taking a few round of breathing.

    B. Inhale and bend the knees to go in Utkatasana. Exhale and twist the torso towards the right resting the elbows on the outer knees in Parivrtta Utkatasana (Revolved Chair Pose).

    C. Twist to the maximum as you exhale and stay for 4 breaths.

    D. Release and repeat with the other side in Revolved Chair Pose.

    Parivrtta Utkatasana helps with the twisting of the spine, as it increases the flexibility of the muscles around the spine. Twists are essential for the spine and the entire back. Twists before backbends are always a must!
  • Downward Facing Dog Pose Variation Toes (Adho Mukha Svanasana Variation Toes)
    A. From Parivrtta Utkatasana, come to Downward Facing Dog Pose.

    B. Here come on to your toes to give a deeper stretch to the hamstrings, calves and the muscles around the hips.

    C. While on the toes the pressure around the shoulders and the tricep biceps become essential.

    D. Move the lower body up and down on the toes in Downward Facing Dog Pose Variation Toes.

    E. Stay for about 6 breaths moving and stretching the hamstrings. Exhale and push the torso inwards going deeper with the stretch.

    Deeper stretch to the hamstrings and the hip muscles (lower body) while focusing on the shoulders and the arm muscles (upper body), for the maximum flexibility for Natarajasana.
  • Intense Leg Stretch Pose D (Prasarita Padottanasana D)
    A. Relax in the simple Downward Facing Dog Pose taking a few breaths.

    B. Inhale and spread the legs out in Prasarita Padottanasana. Exhale completely.

    C. While feeling the stretch around the hips and the hamstrings hold the toes with your hands and go wider with the spreading of the feet.

    D. Stay in Prasarita Padottanasana D moving the torso as you exhale towards the floor while aiming to touch the floor with your head.

    E. Remain for about 6 breaths, holding the toes tight while stretching from the gluteus maximus muscles going down to the hamstrings and the claves.

    Natarajasana stretches the inner thigh muscles and the hamstrings, hence Intense Leg Stretch Pose D will help with the same.
  • Spontaneous Flowing Half Squat (Sahaja Ardha Malasana)
    A. From the practice Intense Leg Stretch Pose D, relax and come to stand up in Five Pointed Star Pose taking a few breaths.

    B. From Five Point Star Pose, bring the hips lower to the floor and while bending one knee move the torso towards one side to go in Sahaja Ardha Malasana (Spontaneous Flowing Half Squat).

    C. Move the body left and right feeling the stretch around the inner and upper hamstrings along with the stretch around the hip muscles.

    D. Make sure both sides get the same and equal stretch. Repeat for about 8 breaths taking the torso as low towards the floor as possible.

    E. While in the flow the knees bend as the body is moves towards one side.

    A great way to open the hips and the inner hamstrings.

  • Lizard Pose (Utthan Pristhasana)
    A. From Spontaneous Flowing Half Squat, take the foot out and move the torso stretching the back leg and push the body parallel to the floor.

    B. Move the body almost parallel to the floor like in Plank Pose but with one foot forward in Lizard Pose (Utthan Pristhasana).

    C. Placing the elbows on the floor stretch and thighs while the knee bends and push the weight around the hips and the shoulders.

    D. Stay for about 3 breaths and feel the stretch around the inner thighs, hip muscles and shoulders.

    E. Release and repeat with the other side.

    Lizard Pose opens the tight hamstrings in one leg and the tight quadriceps of the other leg while the hips flex to feel the stretch.
  • Revolved Triangle Pose (Parivrtta Trikonasana)
    A. From Utthan Pristhasana, raise the body up and come to stand in Trikonasana first.

    B. Then inhale and twist the torso to go into Parivrtta Trikonasana (Revolved Triangle Pose), placing the opposite hand on the floor towards the opposite foot while twisting the torso.

    C. While twisting the spine opens while stretching the muscles around it and hence feel this stretch while also ensuring the shoulders and upper back feel the stretch too.

    D. Stay here for about 4 breaths, going into deeper stretch with every exhalation. Feel the hips flex while doing the twist.

    E. Release and repeat with the other side.

    A deep stretch to the hips and the hamstrings while also flexing the shoulders and the upper back. All of these stretches and openings play a great role for the smooth practice of Natarajasana.
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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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