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Peak Pose Yoga Sequence: Twists Yoga Sequence with Bharadvajasana

(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 Yoga Sequence: Twists Yoga Sequence with Bharadvajasana: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Sun Salutation (Surya Namaskar)
    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.
  • Chair Pose (Utkatasana)
    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.
  • Revolved Chair Pose (Parivrtta Utkatasana)
    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.

  • Chair Pose (Utkatasana)
    A. Release from Parivrtta Utkatasana, and go back to the Chair Pose, adjusting the hips and the arms.

    B. Remain here again for about 4 breaths and watch for the stretch at the hips and the lower back keeping the abdominal muscles pulled in tight.

  • Revolved Chair Pose (Parivrtta Utkatasana)
    A. Inhale and go with the torso towards the left side placing the right outer elbow on the outside of the left outer knee while going into Parivrtta Utkatasana.

    B. Remain here for about 4 breaths while watching the breathing and the stretch at the chest, shoulders and the hips.

    C. Release from the pose and stand in Tadasana and take a few breaths to release the stretch muscles.
  • Garland Pose (Malasana)
    A. Moving from the practice of Surya Namaskar and other standing poses to open the hips and the lower back, let's take the practice further in this sequence of Bharadvajasana.

    B. From Tadasana, inhale and come to sit on the feet keeping them apart in a squat. Pressing the chest and the abdomen closer towards the inner thighs, bring the body in Malasana or Garland Pose.

    C. Here in this pose, the flexing of the knees helps to open the hips deeper and also creating a greater and stronger knee cap for the practice of Bharadvajasana.

    D. Remain here in Malasana for about 6 breaths and watch for the deep stretch at the knees and the inner thighs. Use the abdominal muscles to remain in balance here.

    E. Push the hips closer downwards with every exhalation and bring the chest and the shoulders upwards and forwards simultaneously.

    F. Ensure not putting too much weight on the feet and the knees and learn the art of keeping the body light and soft.
  • Thunderbolt Pose (Vajrasana)
    A. Release from Malasana or Garland Pose and come to sit in Thunderbolt Pose or Vajrasana, folding the legs and sitting on the shins and heels.

    B. Pressing the hips deeper on the feet helps to open the ankles and the knees as this flexing is essential for the practice of Bharadvajasana.

    C. While resting here in this pose, extending the spine upwards to the maximum, it also keeps the hips square with the flexing of the knees and ankles.

    D. Remain here in Vajrasana closing your eyes and watching the flow for about 6 breaths.
  • Firelog Pose Variation 1 (Agnistambhasana Variation 1)
    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.
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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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