Vinyasa yoga flow sequence : Peak Pose - Archer Pose -Standing and Seated poses
(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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Vinyasa yoga flow sequence : Peak Pose - Archer Pose -Standing and Seated poses: Yoga Poses, Cues, Steps, and Breathing instructions
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WARMING the body with a few yoga poses to open up the muscles and joints.
A. Standing at the centre of the mat, feet together inhale and raise the hand upwards in Urdhva Hastotanasana (Palm Tree Pose).
B. As you inhale go upwards stretching the torso to feel the entire back stretching.
C. This stretching helps to open the diaphragm increasing in the capacity to take in more air.
D. Stay for 6 breaths and go deeper each time with inhalation, stretching upwards.
A. The practice of Surya Namaskar is a good way to WARM up the body.
B. Practice this movement with breath connection.
C. Stretch in each pose and make sure that the right muscles at each pose is stretched the right way.
REPEAT POSE 3 Surya Namaskar (Sun Salutation) FOR ABOUT 6 ROUNDS.
A. 6 rounds would mean 3 pairs. This is done with about 24 to 28 breaths in all.
B. This would roughly take about 10 to 12 minutes depending on the stamina and balance.
CONTINUING WITH THE WARM UP FOR THE ENTIRE BODY
A. From the practice of Surya Namaskar for about 6 rounds, release to stand at the centre of the mat.
B. Take about 2 rounds of deep breathing and connect with the breath. Bring the breathing in control.
C. Then inhale and bring the arms above your head in Namaste and as you exhale take the torso towards the right side, in a lateral bend.
D. Stretch from the hips and move the arms along with the shoulders in Parsva Urdhva Hastasana (Upward Salute Side Bend Pose).
E. Stay for 3 breaths and stretch feeling the opening of the side abdominal muscles.
A. From Parsva Urdhva Hastasana (Upward Salute Side Bend Pose), release and come to stand in simple Tadasana.
B. Inhale and bring the left arm above the head and stretch it towards the right side flexing the torso while the right hand is placed on the right hip.
C. Exhale and go deeper in Standing Side Bend Pose Variation. |
D. Stay for 3 breaths. This pose helps to open the lower side back and the side abdominal muscles.
E. These muscles help to improve the flexibility of the hips , which is the target in this Vinyasa Flow Sequence.
A. Release and come to stand again in Tadasana.
B. Inhale and raise the left leg and holding it in your hands, press the bent knee against your chest in Tadasana Pavanmuktasana (Standing Wind Release Pose).
C. Stay for about 3 breaths. This will help in releasing not only the unwanted gas in the body but will also help to build BALANCE and STABILITY.
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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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