Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Ashtanga Yoga Sequence: Ashtanga Closing Sequence
Ashtanga Yoga, sometimes referred to as Ashtanga Vinyasa Yoga, is a style of yoga that was developed by Sri K. Pattabhi Jois and T. Krishnamacharya in the 20th century. This style of yoga is a dynamic, flowing style that connects the movement of the body with the breathing.
There are six series of Ashtanga Yoga Sequences, which the student progresses through at their own pace. This style of yoga is considered to be vigorous, and is done in a particular order and meant for students who want a dynamic and rigorous yoga practice. Breath, Drishti, Vinyasa, and Bandhas are the key principles for the practice of Ashtanga Yoga.
The Ashtanga Closing Sequence is done as a way to finish the practice and is a set of yoga poses that are restorative and stay the same, regardless of the of difficulty level of the main practice. It starts from the supine series of Salamba Sarvangasana (Shoulder Stand Pose). and moving slowly towards the seated poses like Padmasana (Lotus Pose) and finally ends the yoga sequence with Savasana (Corpse Pose).
The Yoga Sequence: This closing series of Ashtanga Yoga has 16 poses done irrespective of the level of the practice. It can be done with support using blocks or the wall where needed.
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This is done after the main series of Ashtanga Yoga depending on the practitioner's level of practice and experience. Hence ending the main series with the Full Body Stretch Pose before starting with the Closing series of Ashtanga Yoga, take about 5 breaths and stretch the entire body.
The following 5 poses, are done holding it for 8-25 breaths depending on the level of experience and capacity of the practitioner. Here we are considering it as the Advance Level and hence using the 25 breath count capacity.
A. Lying on the floor taking 5 breaths in the Full Body Stretch Pose, release and as you inhale pick the legs up to raise the entire lower body in a flow while exhaling.
B. Using the strength of the arms and supporting the hips and the lower back, push the entire body taking the legs straight up in alignment to the chin and the chest in Salamba Sarvangasana.
C. Stretch the entire body, taking the upper back upwards and locking the chin close to the chest, while ensuring the entire body weight is spread across the entire back and the hips.
D. Stay here for about 25 breaths going slow with the breathing.
COUNTER Balance poses are important in the practice of Ashtanga Yoga Series, and here the following two poses helps to counter balance the shoulder stand poses.
A. Releasing from Pindasana, bring the crossed legs on the floor, resting the hips and the thighs on the floor. While exhaling, bring the crown of the head on the floor to go into Matsyasana Variation Lotus.
B. Placing the crown of the head on the floor, raise the entire back and the shoulders off the floor, while holding the toes with your hand with bent elbows.
C. Remain here for about 12 breaths and watch the flow of blood towards the crown of the head while taking the breathing slow and steady.
D. Taking the chest out to the maximum, encourages the breathing capacity to increase at the diaphragm and lungs.