Yoga Sequence Builder for Yoga Teachers

Advanced Yoga Sequence: Peak Pose Sequence with Urdhva Dhanurasana and Sirsasana

(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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Advanced Yoga Sequence: Peak Pose Sequence with Urdhva Dhanurasana and Sirsasana: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Sun Salutation (Surya Namaskar)
    A. The warming of the body here in a structured way plays an important role and hence we begin with Surya Namaskar keeping in mind that the practitioner here is not a beginner.

    B. As Urdhva Dhanurasana needs strong arms and strong back, the practice of Surya Namaskar should be done keeping in mind the entire spine and the arms.

    C. Begin with standing at the short end of the mat and stand with the feet together closing your eyes and focusing on the breath. Inhale and start the flow of 10 steps in the sequence of Sun Salutation keeping in mind taking one breath for each posture.

    D. Stay in each pose stretching to the maximum, and hold the pose for 1 breath and complete the first round of 10 poses in 18 breaths.

    E. Repeat this with the other leg and stretch taking the entire sequence for about 18 breaths or more depending on the comfort of the practitioner.

  • Sun Salutation (Surya Namaskar)
    A. Repeat the sequence for two more rounds, thus making it 4 times (2 pairs).

    B. Release and come to stand in Tadasana relaxing the spine and bringing the breath to normal.
  • Wide Legged Forward Bend Pose Variation Both Hands On One Ankle (Prasarita Padottanasana Both Hands On One Ankle)
    A. From Tadasana, stand placing the feet wide apart, wider than the hip distance, and ensure the feet are facing in front at 90 degrees.

    B. Inhale and stand taking a few breaths, then inhale again and raise the back and upper torso upwards and while you exhale go forward taking the torso towards the right side of the knee, trying to touch the face to the knee with a gentle twist of the torso.

    C. Remain here in Prasarita Padottanasana Both Hands on one ankle, for about 2 breaths, release and come to centre and take another breath.

    D. Then inhale and go towards the left side of the knee twisting the torso and remain placing the face close to the knee for about 2 breaths.

    E. This pose will help to open the inner thighs and the hips for preparing to practice Chakrasana.
  • Three Legged Downward Facing Dog Pose Variation Stacked (Tri Pada Adho Mukha Svanasana Variation Stacked)
    A. Releasing from Wide Legged Forward Bend Pose Variation, move towards one side while bringing the body to Downward Facing Dog Pose.

    B. Taking a breath here, inhale again raise the left leg up bending the knee and pushing the chest deep towards the thighs opening the heart, go into Tri Pada Adho Mukha Svanasana.

    C. Stay stretching upwards and downwards for about 3 breaths and release and repeat with the other leg.

    D. Three Legged Downward Facing Dog Pose, with bend knees, helps to open the hips and the lower back deeper while strengthening the calves and the hamstrings.
  • Standing Split Pose (Urdhva Prasarita Eka Padasana)
    A. Release and come back to Downward Facing Dog Pose taking a few breaths.

    B. Slowly moving the feet and coming into Uttanasana, inhale and raise the right leg taking it upwards, stretching it completely while balancing on the left foot and the arms.

    C. Remain here in Urdhva Prasarita Eka Padasana, for about 3 breaths. Release and repeat with the left leg going deeper into the pose and bring the face close to the shin.

    D. Standing Split Pose, helps to gain balance, while also improving the muscles of the entire leg and the hips. Ensure to tighten the abdominal muscles here to as this play a great role while going into Sirsasana and Urdhva Dhanurasana.

    E. Release and come to stand in Tadasana taking a few breaths to ease the entire body.
  • Downward Facing Hero Pose (Adho Mukha Virasana)
    A. Releasing from the standing sequences, come to relax the spine in Adho Mukha Virasana.

    B. Come down on your knees and shins and placing the arms stretched out on the floor in front of you, place the torso in a forward bend, while bringing the face close to the floor in Downward Facing Hero Pose.

    C. Remain here for about 8 slow deep breaths, to relax the hip, the spine and the lower back.

    D. Release and come to sit in Dandasana stretching the legs out in front of you.
  • Half Lord Of The Fishes Pose Variation Hand Down (Ardha Matsyendrasana Variation Hand Down)
    A. From Dandasana, bend the left knee while placing the foot inside close to the right hips, and place the right foot on the floor close to the outside of the left knee while bending the right knee.

    B. Press the right knee towards your chest and stretch the spine seated in Ardha Matsyendrasana variation. Placing the left arm from outside of the right knee hold the right foot and turning the torso towards the right place the right hand on the floor behind you.

    C. Inhale and twist the torso moving towards the right and gazing backwards while balancing the body on the left side of the hips, here in Half Lord Of the Fishes Pose.

    D. Remain here for about 3 breaths going deeper with every exhalation and release stretch the legs out in Dandasana. Inhale and repeat taking the left foot over and placing on the floor close to the right knee and twisting towards the left with the torso.

    E. While staying in this pose for about 3 breaths on each side, consider the hips opening and the deep stretch to the shoulders and the chest for a better comfort for the practice of Chakrasana.

  • Bharadvaja Twist Pose Ii (Bharadvajasana Ii)
    A. Releasing from Ardha Matsyendrasana Variation, come to sit in Dandasana taking a few breaths here.

    B. Inhale bend the left knee while folding the leg backwards towards the left and placing the shin on the floor. Inhale and raise the right foot and bring it on the upper part of the left thigh close to the left hip joint. While doing this place the right knee on the floor pressing it downwards.

    C. Seated here in Bharadvajasana Ii, inhale and turn the torso towards the right twisting at the hips, and hold on to the right ankle with the right hand from behind while placing the left hand on the floor, close to the right knee.

    D. Remain in this twist giving a deep stretch to the shoulders and the hips, while also flexing the ankles for about 3 breaths. Release and repeat with the other side taking the left foot over the right hip joint and turning towards the left with the torso.

    E. The deep stretch at the hips and the flexing of the ankles, improves and strengthens the leg muscles while also helping in the expansion of the heart for a smooth flow into Urdhva Dhanurasana.

    F. Release from Bharadvaja Twist Pose Ii, and come to sit in Dandasana.
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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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