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Peak Pose Sequence: Manipura Chakra Yoga Sequence leading to Marichyasana B

(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 Sequence: Manipura Chakra Yoga Sequence leading to Marichyasana B: Yoga Poses, Cues, Steps, and Breathing instructions

Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues. Learn more at www.tummee.com

  • Sun Salutation B (Surya Namaskar B)
    A. Start with the practice of Sun Salutation B.

    Inhale - Chair Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Half Standing Forward Fold Pose
    Exhale - Four-Limbed Staff Pose
    Inhale - Upward Facing Dog Pose
    Exhale - Downward Facing Dog Pose
    Inhale/Exhale - Stay in Downward Facing Dog Pose - 2 breaths.
    Inhale - Warrior Pose I
    Exhale - Four-Limbed Staff Pose
    Inhale - Upward Facing Dog Pose
    Exhale - Downward Facing Dog Pose -
    Inhale/Exhale -2 breaths
    Inhale - Warrior Pose I
    Exhale - Four Limbed Staff Pose
    Inhale - Upward Facing Dog Pose
    Exhale - Downward Facing Dog Pose
    Inhale/ Exhale - 2 breaths
    Inhale - Half Standing Forward Pose
    Exhale - Standing Forward Fold Pose
    Inhale - Chair Pose
    Exhale -Tadasana/Samasthiti

    Repeat One More Time
  • Constructive Rest Pose (Savasana Variation Bent Legs)
    A. Release from the practice of Sun Salutation B and come to relax in Constructive Rest Pose .

    B. Remain here for 6 breaths, going smooth and deep with the breathing.
  • Wind Release Pose Nose To Knee (Pawanmuktasana Nose To Knee)
    A. After relaxing in Constructive Rest Pose, press the thighs towards the chest and raise the head to go into Wind Release Pose Nose to Knee.

    B. Press the thighs as you exhale and stay for 6 breaths.

    Inhale - bring the thighs towards the belly
    Exhale - lift the head and press the thighs towards the chest.
    Inhale/Exhale - as you exhale press the thighs closer and stay in Wind Release Pose Neck To Knee.
  • Full Body Stretch Pose (Supta Utthita Tadasana)
    A. Release and stretch the entire body in Full Body Stretch Pose.

    B. Watch the abdominal muscles stretch and take the focus towards the center of the body at the navel.

    C. Marichyasana B contracts the abdominal muscles and to make that easy the counter movements of the abdominal muscles through stretching is done.

    D. Stretch and remain for 4 breaths.
  • Cycling Pose (Pada Sanchalanasana)
    A. Releasing from Full Body Stretch Pose, begin with Cycling Pose.

    B. Using the abdominal muscles and the core take the practice of Cycling Pose both clockwise and anticlockwise for about 1 minute.

    C. A great way to open the hamstrings, the hips, the quadriceps, and the ankles while in supine.

    D. Maximum benefit of this yoga pose is more for the core and the abdomen. Activating the Manipura Chakra as this happens.

    E. Release and relax back in Full Body Stretch Pose.
  • Chakra Padasana
    A. From Full Body Stretch Pose, begin Chakra Padasana.

    B. Raise the right leg stretching it making circles with it while the left leg remains firm on the floor.

    C. Go with clockwise and anticlockwise for about 4 rounds each.

    D. Release and repeat with the left leg.

    E. A great way to open the hips, the core and abdomen, the hamstrings and quadriceps, and ankles.

  • Wind Release Pose Nose To Knee (Pawanmuktasana Nose To Knee)
    A. Relax and come to Wind Release Pose Nose to Knee.

    B. Stay to relax the lower back and the belly for about 6 breaths.
  • Half Happy Baby Pose Variation 1 (Ardha Ananda Balasana Variation 1)
    A. From Wind Release Pose Nose To Knee, stretch the body and take a breath.

    Inhale - raise the left leg bending the knee.
    Exhale - and push the left thigh towards the chest holding the left foot.
    Inhale/Exhale - press and remain firm on the floor in Half Happy Baby Pose Variation 1.

    B. Stay for 6 breaths, using the hamstrings and the shoulder effectively.

    C. Release and repeat with the other leg.

    D. A great way to open the hamstrings and hips while in supine preparing for Marichyasana B.
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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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