Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Yoga Sequence for Tree Pose (Vrksasana)
New students often tend to get distracted even in the simplest of beginner level yoga poses. This is why it would prove helpful to introduce them to poses focusing on balance, irrespective of their body structure at the earliest. A yoga teacher's primary focus while introducing poses to new students should be on helping the students find their equilibrium, rather than on strength and flexibility.
To encourage this equilibrium, students should be introduced to Tree Pose (Vrksasana) on the first day of their session. The reason for the same is that, along with balance and stability, the practice of the Tree Pose teaches them patience, awareness, controlled thoughts, in addition to keeping them rooted and grounded. Yoga teachers may also find it easier to understand the student's focus and awareness with the use of balancing poses.
In the Beginner Tree Pose Sequence below, the choice of yoga poses are, firstly, aimed at stretching from the feet, moving upwards to the inner thighs (adductors). The feet too play an important role especially the toes and the soles, as they also support the hamstrings and the hips. As one moves through the poses, the opening of shoulders and upper chest can be observed. The diaphragm muscles are efficiently used to help keep the body in balance. Finally, the student can move to the deeper stretches since they act as preparatory poses for the final pose - Tree Pose (Vrksasana) as Peak Pose.
Peak Pose Yoga Sequence for Tree Pose (Vrksasana): Yoga Poses, Cues, Steps, and Breathing instructions
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A. Begin the practice seated at the center of the mat in Toe Squat Pose.
B. Placing the knees on the floor and resting the hands on the thighs, come to balance the body on the toes.
C. Tree Pose requires a stable lower body and with the practice of Toe Squat Pose, the soles and the feet open up, while reducing the stiffness at the ankles and the knees.
D. A great way bring focus to the feet in a relaxed way while also connecting to the breathing process.
E. Stay for 6 breaths going slow and deep with the breathing. If one finds this difficult, then taking breaks and repeating it is an option. You could also place a cushion between the hips and the calves for comfort. The purpose of this pose is to open the soles and the feet and not to gain flexibility or strength around the legs or feet.
Inhale - lift the left leg and bring it in your arms
Exhale - press the thighs towards your chest
Inhale - loosen the leg
Exhale - press to go deeper with the stretch.
Inhale/Exhale - to remain in Cradle Pose for 6 breaths.
Inhale - release and bring the leg down.
Exhale - relax
Inhale - lift the right leg to hold in your arms
Exhale - press towards your chest.
Inhale/Exhale - to stay for 6 breaths
B. Pressing the thighs against the chest while you feel the stretch at the hamstrings is a good way to help open the hamstrings and the inner thighs (adductors).
C. The idea is to hold and breathe and not to press and go beyond your body comfort.
D. Focus on the deep stretch as you hold in posture and connect to the breathing process.
A. Release from Bound Angle Pose, and come to Easy Pose to relax the breathing and the stretch.
B. From Easy Pose:
Inhale - take the left thigh over the right thigh crossing at the knees.
Exhale - press the left thigh squeezing the inner thigh muscles.
Inhale - raise the right arm above your shoulders and take it behind your head.
Exhale - take the left arm from around your waist and grab the right hand from behind.
Inhale/Exhale - to remain in Cow Face Pose; interlocking the thighs and the arms for about 6 breaths.
Inhale - to loosen up
Exhale - to fast the bound while stretching deeper with the arms and the hips.
Inhale - release and relax to sit in Dandasana.
C. A great way to open the hips and the shoulders. An internal rotation of the hips while preparing for external rotation of the hips in Tree Pose.
A. From the Toe Squat Pose, release and come to stand in Mountain Pose.
B. From Mountain Pose:
Inhale - take the arms behind you interlocking the fingers.
Exhale - stretch the shoulders and the arms behind throwing the chest out.
Inhale/Exhale - to remain for 6 breaths in Shoulder Stretch Hands Behind Back Interlaced Fingers.
Inhale - to loosen the grip
Exhale - to stretch the shoulders preparing for easy hold in Tree Pose.
Inhale - release and relax.
C. Ensure the belly is pulled in as you exhale to take the stretch deeper behind.
D. A great way to use the upper body stretching the shoulders and the chest. Helps to feel light with the upper body with the practice in Tree Pose.