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Heart Opening Yoga Sequence with Side Bending Yoga Poses

(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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Heart Opening Yoga Sequence with Side Bending Yoga Poses: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Seated Cow Pose (Upavistha Bitilasana)
    A. Begin the practice seated in Easy Pose (Sukhasana). Placing the hands on the edges of the knee, inhale and raise the head up.

    B. While doing this curve the lower back, the middle back and the neck inwards going into Seated Cow Pose (Upavistha Bitilasana).

    C. Deep breathing here while watching the chest expand along with the abdomen. This expansion brings about a gentle massage to the entire back opening the muscles around the spine.

    D. Remain here in this posture for about 6 breaths. Go slow with the breathing.

    NOTE:
    Good for creating space for easy flow of breath. A gentle massage to the spine is a good way to begin any yoga practice.
  • Revolved Easy Pose (Parivrtta Sukhasana)
    A. From the Easy Pose (Sukhasana), continue with a gentle twist in Revolved Easy Pose (Parivrtta Sukhasana).

    B. If is always important to do few twists to enhance the flexibility of the spine while also awakening it.

    C. Twists help to improve the range of motion of the entire back.

    D. Stay for about 3 breaths while making sure with every exhalation the turn is deeper.

    E. Inhale and release and REPEAT INTERCHANGING the legs (crossed) and hold for 3 breaths.
  • Revolved Easy Pose (Parivrtta Sukhasana)
    A. Repeat with the other side twisting to the same as the first side. Giving equal stretch to both sides of the spine is essential for the practice of side bends.

    B. Stay for 3 breaths.

    C. INTERCHANGING the legs (crossing) and repeat the twist, and hold for 3 breaths.

    D. Make sure the stretch is felt both at the shoulders and at the lower side back.
  • Easy Pose Side Bend
    A. Continuing seated in Easy Pose (Sukhasana), raise your arms above your head while interlocking the fingers.

    B. Inhale deep and move the torso towards the left side making sure the hips stay firm on the floor.

    C. Place the sit bones firm on the floor and using the side core muscles and the pelvic muscles, hold the posture strong and steady.

    D. Exhale and extended deeper towards the left holding the pose for about 3 slow deep breaths.

    NOTE:
    Watch the stretch at the upper side shoulders - the lower side back - side core muscles - inner thighs.
  • Easy Pose Side Bend
    REPEAT WITH THE RIGHT SIDE FOR 3 BREATHS
  • Easy Pose Variation Side (Sukhasana Variation Side)
    A. Release and take a few breaths.

    B. Inhale and raise the right arm above the head while taking it over the head towards the left side in Easy Pose Variation Side.

    C. Exhale and stretch deeper while placing the left hand on the floor. Remain for about 3 breaths.

    D. Go deep with the exhalation while loosening the body with inhalation.

    NOTE:
    Watch for the - stretch at the lower right side of back, shoulder and hips - the compressed muscles at the left lower back, shoulders and hips.
    Both sides with either the stretch or the compressing of the muscles should be noticed.
  • Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)
    A. Continuing, inhale deeper and place the left elbow on the floor to completely rest, and exhale to extend the arms more towards the left side.

    B. In this stretch the sides of the body feel a deeper stretch.

    C. Remain for about 3 breaths going slow and deep.

    NOTE:
    Watch for the stretch and make sure the breathing is done slow and deep, as here the breathing can be stopped with the compressing of the rib cage and the diaphragm.
  • Easy Pose Variation Side (Sukhasana Variation Side)
    REPEAT FOLLOWING CUES IN 6
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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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