Yoga Sequence Builder for Yoga Teachers

Spring Yoga Sequence: Manipura Chakra Yoga Sequence

(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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Spring Yoga Sequence: Manipura Chakra Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Staff Pose (Dandasana)
    As Winter is a time to protect ourselves with layers of clothes to keep away from the cold, to eat various kinds of delicious food, mostly sugary items to keep ourselves warm, it is the time of total love and care to the physical body. But now in Spring, it goes the reverse, you would love and care for the physical body, equally but not by pampering. In Spring it is all about holding on to the taste buds, while maintaining a simple diet, along with a planned yoga regime to flush out all the accumulation that happened during Winter. The DOSHA active here is the Kapha Dosha and with the yoga poses, this Dosha which is accumulated during Winter, needs to be brought down and kept in balance.

    A. Start to sit at the centre of the mat, stretching the legs out in front of you, in the simple seated Staff Pose. Remain here extending the spine and sit for about 8 slow deep breaths, while shutting your eyes.

    B. Relax the legs while still stretching them out, and placing the palms on the floor besides you, stay calm and focused on the breathing.
  • Seated Forward Bend Pose A (Paschimottanasana A)
    A. From Dandasana, inhale and raise the arms above the head and as you exhale stretch forward to go in a forward fold, in Paschimottanasana A.

    B. Holding the toes in your hands, pull the body forward to go deeper down to bring the face to the shins or the knees.

    C. This deep stretch activates the lower back, making the maximum use of abdominal muscles. Going forward puts pressure on the belly and the muscles around the navel.

    D. Stay here for about 6 breaths, going deeper with the exhalation. This pose slowly activates the digestive system, which is our main focus in this sequence - Manipura Chakra.

    E. Inhale and come up slowly first lifting the face, neck, shoulder, chest and then the torso.
  • Twisted Pose (Vakrasana)
    A. Release, come back to sit in Dandasana from Seated Forward Bend pose. Inhale and place the right foot on the floor besides the left thighs bending the right knee.

    B. Inhale and place the left elbow on the outer right knee, and place the left palm on the right foot. Inhale again to turn the toros towards the right side while placing the right hand on the floor behind you, to go into Vakrasana or Twisted Pose.

    C. Feeling the deep stretch at the belly and the lower back, remain here in this pose for about 6 breaths or more. The twisting of the spine, though is the focus, the stretch this creates at the abdomen is what to be looked and felt.

    D. Inhale and release to sit back in Dandasana.
  • Twisted Pose (Vakrasana)
    Repeat with the other side following the instructions given in cue 3
  • Half Lord Of The Fishes Pose I (Ardha Matsyendrasana I)
    A. Seated back in Dandasana after the practice of Vakrasana, inhale and fold the left leg and place the right foot over the left thigh on the floor.

    B. Inhale again and bring the left elbow, taking it around the right leg from front and as you exhale twist the torso towards the right side and grab the left hand with your right hand from behind.

    C. Exhale completely and push the right thighs towards your chest to go deep in Ardha Matsyendrasana I or Half Lord of the Fishes Pose I.

    D. A deep sense of tightness around the belly and the lower back, will be felt, and stay here feeling this stretch for around 6 breaths.

    E. Inhale and release the arms and the legs to sit back in Dandasana.
  • Half Lord Of The Fishes Pose I (Ardha Matsyendrasana I)
    Repeat with the other side following the instructions as given in cue 6
  • Boat Pose Variation 1 Arms Overhead (Navasana Variation 1 Arms Overhead)
    A. From Dandasana, inhale and take the arms above your head to stretch to the maximum and exhale. Inhale again and raise the legs off the floor to about 60 degrees and bend the knee to exhale completely.

    B. Extending the arms out above deeper, balance the body on the sit bones in Navasana Variation or Boat Pose, in about 8 breaths.

    C. Use the maximum of the core muscles to activated the Manipura Chakra, while ensuring the arms and the legs are stretched the most.

    D. The active use of the core and the abdominal muscles, ensures am active digestive system, giving the internal organs a gentle massage to remove the unwanted toxins, while flushing them out.
  • Boat Pose (Navasana)
    A. In a flow, from Navasana Variation, exhale to stretch the entire legs out in front of you, holding them at 60 degrees, while straightening the knees.

    B. In this Paripurna Navasana, the maximum use of the abdominal muscles are done, while activating the Agni or the Manipura chakra.

    C. Hold the pose, balancing the body on the buttocks while taking the torso inclined backwards. Stay here for about 8 breaths or more.

    D. To release, exhale and bring the legs down 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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