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Pawanamuktasana Series iii: Shakti Bandha Group of Asanas

(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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Pawanamuktasana Series iii: Shakti Bandha Group of Asanas: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Pulling The Rope Pose (Rajju Karshanasana)
    A. To begin the practice of Part III of Pawanmuktasana, sit at the center of the mat stretching the legs out in Staff Pose.

    B. Take a few breaths extending both the spine and the legs up and out respectively. Rest the hands on your thighs while seated in Staff Pose.

    C. Bring the hands in a fist, and from here:

    Inhale - raise the right arm up
    Exhale - bring the right arm down.
    Inhale - raise the left arm up
    Exhale - bring the left arm down.

    D. Repeat this process of moving the arms up stretching to the maximum and releasing by bringing them down. Imagine pulling a rope as you move the arms up and down with breathing.

    E. Repeat this Pulling the Rope Pose for about 12 times with both the hands.

    F. Opens the shoulder joints while flexing the upper back muscles.

  • Revolved Seated Straddle Pose (Parivrrta Upavistha Konasana)
    A. From Pulling the Rope Pose, release and come to sit with the legs apart; few inches apart.

    B. From here:

    Inhale - place the left hand on the right big toe and take the right hand behind you stretching the torso.
    Exhale - twist back while looking at the stretched hand behind you.
    Inhale - release the hands.
    Exhale - sit looking in front.
    Inhale - place the right hand on the left big toe and take the left hand behind you stretching the torso.
    Exhale - twist back while looking at the stretched hand behind you.
    Inhale - release the hands
    Exhale - sit looking in front.

    C. Repeat this movement of twists alternating the hands in Revolved Seated Straddle Pose for about 12 times.

    D. Breathing and moving the arms helps increase the range of motion and opens the shoulder joints lower back, and hip joints.
  • Mill Churning Pose (Chakki Chalanasana)
    A. Releasing from the Dynamic Spinal Twist, bring the legs wide apart seated comfortably extending the spine.

    B. From here:

    Inhale - interlock the fingers and stretch the arms out in front as you bend a bit.
    Exhale - completely
    Inhale - begin the upper body movement moving from right to left (clockwise).
    Exhale - come to the center again going in one full circle.
    Inhale - begin in the anticlockwise way, from left to right.
    Exhale - end coming to the center.

    C. Repeat the movement of the spine in circles keeping the hips firm while the sit bones rests on the mat. Pretend that you are making circles with both the arms and the body moving clockwise and anticlockwise.

    D. Repeat this movement in this pose; Mill Churning Pose for 12 times (both clockwise and anticlockwise) guiding the body along with the breath.
  • Rowing The Boat Flow (Nauka Sanchalanasana)
    A. Release from Mill Churning Pose and come to sit back in Staff Pose.

    B. From Staff Pose:

    Inhale - take the torso back while placing the hands close to your belly, stretching as much as you can backwards.
    Exhale - come to release taking the torso in a forward bend while resting it on the legs.
    Inhale - raise the torso up and go back moving the arms with you.
    Exhale - bring the torso in a forward fold and rest the hands around the feet.

    C. Repeat this Rowing The Boat Flow for about 12 times breathing full and deep.

    D. Helps to release the unwanted gas in the stomach and flexes the spine keeping the muscles around it stretched and strong.
  • Woodchopper Garland Pose
    A. From Rowing the Boat Pose, come to sit in Malasana on your feet bending the knees.

    B. From here:

    Inhale - take the hands above your head, crossing at the wrists, stretching to the maximum.
    Exhale - bring them down in a force.
    Inhale - raise them up again
    Exhale - bring them down in a force.

    C. Repeat this for 12 times moving the arms up and down in Woodchopper Garland Pose. Make sure the thighs and hips are comfortable when seated here.

    D. Helps to relieve the gas in the stomach with the pressing of the abdomen and the movement of the hands increases the energy flow.
  • Garland Pose Salutation Flow (Malasana Namaskara Vinyasa)
    A. Release from Woodchopper Garland Pose, and come to sit in Malasana with the hands in Anjali Mudra.

    B. Stay here for about 6 breaths relaxing the hips, shoulders, and neck. Try and look upwards while seated here.

    C. From Malasana:

    Inhale - pushing the thighs out moving the elbows.
    Exhale - stretch the arms out in front of you as you bring the neck in resting the face between your upper arm.
    Inhale - take the arms back in Anjali Mudra
    Exhale - stretch the arms out resting the head in.

    C. Repeat this movement of Garland Pose Salutation Flow for about 12 times.

    D. Helps to connect to the breath activating the chakras and increasing the flow of energy. Flexes the shoulders and the neck keeping the entire torso firm and grounded.
  • Wind Releasing Pose Flow
    A. Release with the practice of Garland Pose Salutation Flow, sit in Malasana to take a few breaths.

    B. From here:

    Inhale - rise up with the torso and stand in Uttanasana holding the feet with your hands.
    Exhale - come to sit back in Malasana holding the feet with your hands.
    Inhale - go up again and bend the torso while standing in a forward fold.
    Exhale - sit back pushing the belly in Malasana.

    D. Repeat this Wind Releasing Pose Flow 12 times coordinating the breath.

    E. Flexes the spine, reducing blocks, fresh blood supply is encouraged, keeps the muscles strong and flexible, and massages the internal organs.
  • Crow Walking Pose (Kawa Chalasana)
    A. From Malasana:

    Inhale - place the right knee on the floor placing the right hand on it, while also resting the left hand on the left knee.
    Exhale - stay there
    Inhale - walk with the knees alternating them taking a few steps in front.
    Exhale - as you move

    B. Inhaling and exhaling happens as you walk with the knees taking few steps at a time. Relax and repeat turning around to repeat this for about 12 breaths.

    C. This movement in Crow Walking Pose helps to increase the blood flow in the legs and reduces chances of arthritis too. Keeps the hips, and knees strong and flexible.
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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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