Yoga Sequence Builder for Yoga Teachers

Morning Yoga Sequence: 20 Minute Yoga Sequence

(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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Morning Yoga Sequence: 20 Minute Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Child Pose (Balasana)
    A. Begin the session by sitting on your knees and on your heels on the yoga mat or a blanket. Close your eyes and rub your palms and generate head and then place them on your eyes for some time. Give yourself some time to wake up with this warmth above your eyes.

    B. Inhale open your eyes and keep the back straight and do some neck stretches to relax the muscles around the shoulders and the neck. Then place the hands on the heels behind you and as you exhale raise the spin and the entire back and take it forward bringing the face to the floor in front of you.

    C. Stretch as much as possible pulling the tummy in and exhale completely here. This will help in relaxing the muscles around the neck, shoulders and the lower back thus avoiding any discomfort during the practice.

    D. Stay here for a few breaths , let's say for about 4 breaths and feel the expansion of the spine as you breathe.
  • Locust Pose (Salabhasana)
    A. Release the body from Balasana, and bring your body into prone pose and stretch the arms and legs lying on the tummy.

    B. Inhale and as you exhale raise the upper body and the lower body about 30 degrees from the floor and balance the body bringing the arms stretched out behind you. Remain on the lower tummy and the pelvic, expanding the body both ways.

    C. Take a deep breath and begin maintaining the pose for about 6 breaths and as you exhale go deeper into the pose and keep the neck raised up to your comfort.

    D. This pose will help in loosing the belly fat and the fat around the buttocks. The muscles around the arms, hips and the tummy begin to expand thus making the skin around these muscles tight and strong.

    E. Slowly release from the pose and place the palms on the floor and after a few breaths one could repeat this pose again.

  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. Place the palms on the floor close to your chest after releasing from Salabhasana, and taking one deep inhalation raise the body upwards place the foot on the floor and exhale completely taking the body on the feet and the palms.

    B. Bring the shoulders and the head deep inside raising the lower body and hip upwards towards the sky/ ceiling. As you exhale take the neck and the head deeper down trying to reach for the floor with the head.

    C. Pulling in the tummy in this pose is a good way to begin loosing the tummy fat and tightening the abdominal muscles.

    D. With every inhalation loosen the body and as you exhale take the stretch deeper towards the legs, arms, shoulders and the chest and watch the movement of the spine as the breathing happens.

    E. Stay in this pose if comfortable for about 6 breaths and tighten the buttocks and the tummy out of habit in this pose.

    F. This pose helps in reducing the fat at the tummy, chest and the bust.
  • Warrior Pose I (Virabhadrasana I)
    A. Move the body upwards from Adho Mukha Svanasan, and bring the left foot close to your palms and look up.

    B. Inhale and raise the arms above your shoulders and head and bring them in Namaste bending the left knee and look up. Exhale completely here .

    C. Make sure the right foot is turned a bit inside to about 20 degrees and the left foot out to 90 degrees. Bending the left knee take the stretch upwards with your arms and feel the stretch at the entire abdomen.

    D. Staying here for 6 rounds of breathing is essential as the stretch around the upper leg and thighs, the entire abdomen and the arms will help in toning the muscles and eventually reduce the fat.
  • Reverse Warrior Pose (Viparita Virabhadrasana)
    A. Continuing from Virabhadrasana I, take the left arm raised and stretched behind you while the right arm is placed on the right calf extending the stretch of the shoulders.

    B. Inhale and loosen the body and as you exhale expand and extend the stretch with both the arms feeling the stretch at the chest, shoulders and the abdominal area. Take the head back a bit and look up gazing at the fingers of the left hand.

    C. Maintain the balance for about 6 breaths and make sure the knee is not bent beyond the ankle and foot.

    D. Breathe deep to remain here without loosing balance.
  • Extended Triangle Pose (Utthita Trikonasana)
    A. Bring the body up and straight releasing it from Viparita Virabhadrasana.

    B. Inhale raising the entire back and as you exhale take the upper body towards the left bending at the hip, and reach for the left foot with the left hand, placing the palm on the floor close to the foot.

    C. Complete the pose by raising the right arm above the shoulder taking the stretch deeper with the neck and look at the right palm.

    D. Expand the chest by turning the shoulders and bring the chest and the thighs in alignment. Make sure the left knee does not bend and watch the position of the knee.

    E. Stay in balance with the stretch for about 4 breaths.

    F. This pose works with the side muscles of the back and the chest.
  • Intense Leg Stretch Pose (Prasarita Padottanasana)
    A. Release the body from Utthita Trikonasana, and bring the feet out at 90 degrees and keeping the distance between the feet raise the spine and stand straight.

    B. Inhale and stretch the spine upwards and as you exhale bring the upper body down bending at the hip and reach for the floor placing the palms on the floor with the head if possible.

    C. Exhale completely as you get into the pose pushing the tummy in and go deeper downwards and bring the head close to the floor.

    D. Watch the legs expand and feel the stretch at the inner thighs and make sure the foot is firm on the floor.

    E. Stay here for 8 breaths or as per the comfort. This stretch helps in loosing the tummy fat and the stretch at the lower back and the buttocks help the body get toned.
  • Garland Pose (Malasana)
    A. Raise the body from the pose Prasarita Padottanasana, and take a few breaths keeping the spine straight.

    B. Adjust the distance between the feet and bring it a little closer. Inhale and as you expand the spine upwards, bend the knees and bring the entire body down and sit on the feet with palms in Namaste placing the arms close to the inside of the knees and thighs. Exhale completely here in this pose Malasana.

    C. Ensure that the buttocks is not touching the floor and the knees don't feel any strain on this pose. Remain here for 6 breaths and take the pose deeper with every exhalation by pressing the elbow towards the knees and the tummy pulled in deeper.

    D. This pose works in a great way to reduce belly fat and the fat around the thighs and the hip.

    E. Gaze up if possible and stay focusing on the core.
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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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