Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Sequence: Manipura Chakra Yoga Sequence leading to Marichyasana B
Marichyasana B (Sage Twist Pose B) is associated with the Manipura Chakra (Solar Plexus) and encourages balance and purification. The practice of this yoga pose not only brings physical benefits but also mental and spiritual benefits as well.
Manipura Chakra (Solar Plexus) is located just above the navel and it represents the place of pranic energy. When this point is stimulated with the practice of yoga poses, it is believed to have magnetic effect that attracts prana.
The below peak pose yoga sequence for Marichyasana B follows a pattern to gradually open the various muscles around the Manipura Chakra while simultaneously opening the knee and ankle joints for a smooth practice and flow into the Marichyasana B (Sage Twist Pose B). Importance should be given to comfort with basic and standard yoga poses while practicing this intermediate level yoga sequence.
Peak Pose Sequence: Manipura Chakra Yoga Sequence leading to Marichyasana B: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.