Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Yoga Sequence: Twist Yoga Sequence with Bharadvajasana Pose
Bharadvajasana (Torso Stretch Pose) and its variations, is a spinal twist pose and needs alignment of the spine and the hips to get the maximum benefits with the practice. The pose involves twisting the torso while keeping the base of the spine rooted and it helps to improve the parasympathetic nervous system which is the primary benefit of this pose. Other than that, the flexibility of the ankles and the shoulders are also worked upon and improved in this pose, along with the hips and the lower back.
The Peak Pose Yoga Sequence here includes preparing for the pose Bharadvajasana along with a few counter poses and going deeper with a couple of advanced level poses. The Surya Namaskar (Sun Salutation) done at the beginning, is more like a warm up to prepare the various joints and the muscles for Bharadvaja Twist Pose II (Bharadvajasana II).
Peak Pose Yoga Sequence: Twists Yoga Sequence with Bharadvajasana: Yoga Poses, Cues, Steps, and Breathing instructions
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A. The warming up of the body by opening the muscles and the joints are always essential before going deep into the practice of any sequence.
B. Start standing close to the edge of the short side of the mat, and with eyes closed and palms joined in Namaste close to your chest, begin breathing slowly with awareness. Feel the breath flow in through both the nostrils and watch the contraction of the abdominal muscles as you exhale.
C. Begin with Surya Namaskar, the 10 step sequence and with every inhalation and every exhalation stretch deep in each step and each pose. Using the core strength slowly watch the movement of the spine giving it the maximum extension.
D. Repeat this sequence of 10 steps in 4 rounds (2pairs) watching the stretch in each pose or each step. Go slow and be aware of the breath.
E. This practice here is more to loosen the body and awaken the muscles than to gain flexibility. So stretch deep and go with the comfort of the body.
F. Release and come to stand in Tadasana, relaxing the body and get the breath under control.
A. After the practice of Sun Salutations taking the practice to about 4 slow deep rounds, relax and stand in Tadasana.
B. From Tadasana, inhale and raise the arms above your head joining the palms in Namaste, and as you exhale bring the hips downwards bending the knees.
C. Taking the body in Utkatasana or Chair Pose, remain here ensuring there is no pressure or stress on the knees for about 4 breaths.
D. Keep the body light and get the alignment of the hips and the feet ensuring the arms are slightly inclined while you gaze at the stretched arms upwards.
E. Focus on the stretch at the knee cap and the hips, keeping the abdominal muscles pulled in, while throwing the chest out. This pose opens the hips and the lower back which is essential for the practice of Bharadvajasana or Spinal Twist Pose.
A. From Chair Pose, inhale and take the arms in Namaste bending the torso and while twisting and moving towards the right. Bring the left elbow placing it on the outside of the right knee and gaze upwards while twisting the shoulders and the chest.
B. Remain here in Parivrtta Utkatasana or Revolved Chair Pose, for about 4 breaths keeping in mind to tighten the abdominal muscles.
C. Here in Revolved Chair Pose, the hips open deeper taking the spine in a deep twist, which is beneficial for the practice of Bharadvajasana.
D. Watch for the stretch at the hips, lower back and the shoulders.
A. Stretching the legs out completely while seat in Dandasana after releasing from Thunderbolt Pose, take a few breaths here.
B. Inhale and fold the right leg and bring the right foot over the left thigh, close to the knee in Firelog Pose Variation 1 or Agnistambhasana Variation 1.
C. The folded leg helps to open the hips and the knee while flexing the ankles too. In a dynamic way move the right thigh up and down while pushing the right knee with your hand and watch for the stretch at the hamstrings.
D. While flexing the right side of the hips up and down, move the thighs in a dynamic way while coordinating with the breath. Ensure the back is straight and the spine is extended upwards.
E. Remain here for about 6 breaths. This pose helps to open up the knee cap and the ankles preparing for Bharadvajasana Ii.