Yoga Sequence Builder for Yoga Teachers

Intermediate Yoga Sequence: Standing Yoga Sequence at Intermediate Level.

(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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Intermediate Yoga Sequence: Standing Yoga Sequence at Intermediate Level.: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose (Tadasana)
    A. Begin the simple standing series for those who are not new to yoga, but moving towards taking the practice to the next level, by standing at the short end of the mat.

    B. Stand in Tadasana inhaling and exhaling with focus towards the movement of the abdomen.

    C. Keep the spine in natural curve, without stretching the lumbar region or even the thoracic region. Close your eyes and remain stable both with the body and the mind.

    D. Stay for 8 breaths, preparing for the practice.
  • Ujjayi Pranayama
    A. Taking the steadiness, practice Ujjayi Pranayama while standing in Tadasana.

    B. One could even be seated for the same.

    C. Bring in the right kind of energy activating both the breath and the mind.

    D. Ujjayi Pranayama sets the breathing in the right path and warms up the body.

    E. Stay here for 12 breaths, going deeper in each round.
  • Palm Tree Pose (Urdhva Hastotanasana)
    A. Release and stand back in Tadasana, with the feet a few inches apart. Then inhale and bring the arms above your head while standing in Urdhva Hastotanasana.

    B. Interlocked hands while the palms face upwards.

    C. Stay for 30 seconds here and then release exhaling, bringing the arms down.

    D. Repeat this 2 times.
  • Palm Tree Pose Side Bend (Parsva Bhanga)
    A. From Urdhva Hastotanasana or Palm Tree Pose, bring the stretched interlocked arms towards the side, in a side bend.

    B. Exhale as you stretch towards one side, coming back to the centre and then going towards the other side.

    C. Feel the stretch at the lower back sides close to the hips and the diaphragm.

    D. Repeat on both sides 2 times each.
  • Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)
    A. Release coming back to Tadasana.

    B. Inhale and take the arms stretched up and then towards the side in Upward Salute Side Bend Pose.

    C. Exhale and stretch as much as you can go.

    D. Stay for 6 breaths on each side.
  • Standing Side Bend Pose
    A. Release and go into Standing Side Bend Pose.

    B. Stay stretching the side body for about 6 breaths on each side.

    C. Focus on the stretch around the upper and the lower side torso.

    D. Equal stretch on both sides should be emphasized.
  • Mountain Pose (Tadasana)
    A. Release and come back to Tadasana.

    B. Relax taking 2 breaths.
  • Standing Backbend Pose (Anuvittasana)
    A. Release from Tadasana

    B. Placing the hands on the lower back palms inwards, inhale and take the torso in a backbend.

    C. Exhale completely taking the neck, shoulders and the hips in a backbend in Standing Backbend Pose.

    D. Stay here stretching in backbend for about 6 breaths.

    E. A backbend helps to make sure the spine is not tight.

    - Feel the entire back compressing while the lower abdomen stretches.
    - Feel the neck and the shoulders to and keep the body relaxed with the bend.
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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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