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Gate Pose Yoga Sequence: Yoga Sequence For Allergies and Cold Improving the Lung function


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


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Gate Pose Yoga Sequence: Yoga Sequence For Allergies and Cold Improving the Lung function: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Belly Section Pose (Udarakarshasana)

    A. Lie down on the mat in supine to stretch the hips and side lower back.

    B. This pose Udarakarshanasana or Belly Section Pose, helps to stretch the hips and the lower back, mainly the sides. And this is easy as the body is in supine, so one can increase the range of flexibility.

    C. Stay here for about 6 breaths on each side. With each exhalation, take the knees upwards towards the level of the abdomen. While breathing generally the hips lose their control and slide down, hence awareness of the body is important.

    D. Make sure both sides of the hips and the lower back get the same intensity of stretch.

    E. The arms can be placed below the head or on the floor as one feels comfortable, as in this pose we are only focusing on the lower body stretch.
  • Sitting Deltoids Stretch (Sukhasana Deltoids Stretch)
    A. From Belly Section Pose, turn towards on side and come to sit at the centre of the mat, in Easy Pose.

    B. Seated in Easy Pose, take a few rounds of breathing. Inhale and bring the left arm placing it on the inner right elbow. Then inhale stretching the left arm and exhale bending the right arm.

    C. Sitting Deltoids Stretch should help to open the upper arms and shoulder joint, preparing for the stretch in Gate Pose.

    D. Be here for about 4 breaths and release, relaxing . Then repeat with the other arm and stay for 4 breaths.
  • Easy Pose Side Bend

    A. From Easy Pose, sit stretching the spine and raise your arms above your head. Extending the arms above take a few breaths. Exhale and interlock the fingers stretching the chest and the arms upwards.

    B. Inhale raising the arms up, exhale take them towards your left side in a side wards tilt. Stretch while exhaling in Easy Pose Side Bend.

    C. While doing this the hips flex, taking the torso towards the left side. Hold the balance and bring the awareness towards the movement of the body. With every exhalation go towards the side deeper.

    D. Stay for 3 breaths on each side. A great pose to stretch the sides of the back and also the opening of the shoulders.
  • Easy Pose Variation Side (Sukhasana Variation Side)

    A. Another variation of the Easy Pose is the side stretch while taking support with one hand on the floor.

    B. Exhale and stretch while placing the left hand on the floor besides your hips and while stretching the other arm over your head.

    C. Easy Pose Variation Side, helps to open each side of the back, emphasizing awareness as each side is not the same. The flexibility varies with the sides. Hence this pose will help to open the sides equally.

    D. Stay for about 3 breaths on each side and with every exhalation stretch deeper, bending the elbows slightly.
  • Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)

    A. Continuing in Easy Pose variation is this next one Easy Pose Variation Side bend, which is deeper than the earlier one.

    B. Exhale while stretching the opposite arms way beyond your head, while taking support of the arm on the floor completely.

    C. Stay for about 3 breaths on each side. Make sure both sides get the same stretch and the held for the same time.

    D. Breathing, and especially exhaling will help you go deeper. Keep the body lose and go with the flow.
  • Cradle Pose Straight Leg

    A. Releasing from the practice of Easy Pose variations, come to sit in Dandasana, stretching the legs out in front of you completely. Take a few breaths here.

    B. Bend the right leg and pick it up while placing it in your arms like lifting a baby. Interlock the hands at the wrists and hold the right leg in your arms.

    C. Here in Cradle Pose Straight Leg, the deep stretch of the hamstrings of the raised leg is to be felt. Be slow with the stretch and use the breathing to bring the leg towards your chest.

    D. Stay for about 4 breaths, ensuring the spine is straight and the other leg is stretched out in front of you. The other variation, if this is difficult, is to fold the other leg while placing the thighs of the floor.

    Hamstrings need to be opened for the practice of Gate Pose and this pose will ensure that in the most easiest way.
  • Half Upright Seated Angle Pose (Ardha Urdhva Upavistha Konasana)

    A. From Cradle Pose Straight Leg, release and placing the right leg on the floor, while bending the knee and as you exhale extend the left leg out while holding it.

    B. The stretching and extending of the leg in Ardha Urdhva Upavistha Konasana or Half Upright Seated Angle Pose, helps to open the hamstrings deeper while the spine is supported.

    C. The stretch of the quads should not be ignored as this stretch will help in the practice of Gate Pose. Sometimes cramps can happen at the quadriceps if they are not opened up well in Gate Pose.

    D. Keeping the spine straight, while also ensuring the hips are centered, the practitioner should use the pelvic floor muscles consciously, to remain in balance.
  • Revolved Butterfly Pose Hand Variation (Parivrtta Baddha Konasana Hand Variation)

    A. Seated in Baddha Konasana, take a few breaths to relax from the practice of Half Upright Seated Angle Pose.

    B. From Baddha Konasana, place the right hand on the left knee, and exhale stretching the left arm behind you turning the torso and the head to gaze behind.

    C. In Parivrtta Baddha Konasana Hand Variation, stretches the shoulders, hips, inner thighs, arms and the neck. All very essential for the practice of Gate Pose.

    D. Stay for 3 breaths taking the stretch and the twist deeper with every exhalation. Release and repeat the other side.
  • Seated Forward Bend Pose A (Paschimottanasana A)

    A. Stretching the legs out in Dandasana, after the practice of Revolved Butterfly Pose Hand Variation taking few breaths to relax.

    B. Then inhale and stretch the spine and as you exhale take the torso forward, placing the hands on the soles of the feet. Now for beginners this may be difficult, so the choice is - bend the knees, place the hands on the soles of the feet, exhale and stretch the legs as much as you can, even IF the knees are bent.

    C. The idea of placing the hands on the soles, gives a deeper stretch to the hamstrings. Stay in this variation of Paschimottanasana A or Seated Forward Bend Pose A for about 6 breaths.

    D. Inhale and loosen the body, exhale stretch the torso well enough. Watch for the stretches. Inhale and look up releasing from the pose and come to sit in Dandasana to relax.

    You could repeat this all over again.
  • Gate Pose Variation Lunge (Parighasana Variation Lunge)

    A. Releasing from Dandasana, come to the simple Ustrasana or Camel Pose.

    B. After taking a few rounds of breathing, inhale and place the right foot on the floor while the left knee rests on the floor.

    C. Inhale and raise the left arm up, while placing the right hand on the right knee in Parighasana Variation Lunge.

    D. A great pose to help open the knees and improve balance.

    E. Stretching the arms up will help in understanding the balance. Stay for about 2 breaths, release and practice with the other side.
  • Gate Pose Prep (Parighasana Prep)

    A. Releasing from variation of Gate Pose, exhale and bring the right leg out towards your right side, placing the feet firm on the floor.

    B. Exhale and bring the arms out at shoulder level stretched and begin to balance, breathing slow and deep.

    C. Supporting the knee with a CUSHION is a good option for improving the balance.

    D. Stay here in Parighasana Prep Pose, for about 2 breaths on each side. Using the wall as a support too can be considered. The idea is to feel the stretch at the hamstring while also learning to balance.
  • Half Circle Pose (Ardha Mandalasana)

    A. From the prep pose, place the left hand on the floor and exhale to stretch the right arm above your head and shoulder to the opposite side.

    B. This pose is just the opposite of the Gate Pose as the torso stretches the opposite side of the stretched leg, which is far easier.

    C Stay here feeling the stretch at the lower side back, and the stretch at the shoulders in Half Circle Pose for about 3 breaths each.

    D. Ardha Mandalasana is a simple variation of Gate Pose, and mastering this will help in improving the balance, which is much needed for Parighasana.
  • Gate Pose (Parighasana)

    A. From Half Circle Pose, come to the centre and take a few breaths.

    B. Inhale and go slowly taking the toros towards the right and bring the hand to be placed on the right shin. Stay here for some time understanding the body flow and movement along with the breath.

    C. Then slowly exhaling go further down and extend the other arm over your head and stay.

    D. Again exhale and gaze upwards, slowly taking the body in your control.

    ALIGNMENT: The chest should be perpendicular to the floor and this comes with practice.

    E. The focus initially would be towards the stretch of the hamstrings, as this is what one would feel when practicing this pose. Stay there on and off bending the toros forward and then taking it backwards and sidewards.
    Flow- FORWARD-BACKWARD-SIDEWARDS will help you understand the body better making the pose far easier and smooth.

    F. Stay for about 3 breaths or more, based on the comfort of the body and the breathing. RELEASING from the pose, it is best to sit down and then release the leg. For beginners while they are in the pose, place the hands on the floor while bending the torso forward and then sit bringing the leg in front of you.

  • Cosmic Egg (Brahmandasana)

    A. After the practice of Gate Pose, sit down here in Cosmic Egg or Brahmandasana, to contract all the various muscles that were put to work, acting like a COUNTER movement.

    B. Placing blocks below your feet is OK. Stay here to relax completely for about 12 breaths.

    C. REST completely in any pose that helps.

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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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