Yoga Sequence Builder for Yoga Teachers

Pawanmuktasana Series 2: Warm Up Yoga Sequence For Better Digestion

(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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Pawanmuktasana Series 2: Warm Up Yoga Sequence For Better Digestion: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Upward Extended Feet Pose (Urdhva Prasarita Padasana)
    A. Begin to lie on your back in Savasana. Take a few breaths here.

    B. Inhale and raise the right leg up extending the leg upwards bringing it to 90 degrees.

    C. While extending the right leg up to 90 degrees, keep the left leg firm on the floor extending it too.

    D. Hold this position for about 10 seconds, making sure the back of the knee is close to the floor of the left leg.

    E. Release - Relax - Repeat with the other leg, extending it to 90 degrees while holding for 10 seconds.

    F. While raising the legs, the hands can rest towards the side of the body or stretched up above your head on the floor.

    G. Release to repeat now with BOTH legs taking them to 90 degrees while holding the legs extended.

    - Feel the hamstrings stretch and open.
    - Feel the core muscles contract and tighten to help hold the leg up.
    - Feel the tightness around the lower back and the hips.

    - Improves the core strength.
    - Improves the hamstrings and the calves.
    - Improves the muscles around the pelvic area.
  • Chakra Padasana
    A. Release and bring the legs stretched out to relax completely.

    B. Inhale and raise the right leg up and begin to make circles with the entire leg, while keeping the knees straight.

    C. Rotate the leg clockwise - anticlockwise while making sure the left leg is stretched out on the floor.

    D. Make 8 rounds of rotation (4 each way) while using the hands to support the lower back.

    E. Release - Relax - Repeat with the other leg. While rotating the leg should not touch the floor and the hips should not be raised.

    F. For a deeper practice, rotate BOTH legs together both Clockwise - Anticlockwise.

    - The deep stretch of the hips and hamstrings.
    - The expansion and contraction of the abdominal muscles.
    - The breathing along with the rotation. (as the leg comes towards you exhalation happens and while it moves away from you inhalation happens).

    - Keeps the core muscles active and strong.
    - Keeps the hip joint along with the knee strong and flexible.
    - Improves the strength of the back too.

  • Cycling Pose (Pada Sanchalanasana)
    A. Exhale and bring the legs to relax in Savasana.

    B. Inhale and raise the right leg up bending at the knee and pressing the tummy and the chest.

    C. While doing this, lift the left leg up 20 degrees off the floor. Now as the breathing happens move the legs alternatively taking it in a cycling motion.

    D. So, while the left leg is at 90 degrees, the right leg is at 20 degrees off the floor.

    E. Release - Relax - Repeat now with both the legs, taking it to around 15 rounds in each round.

    - The coordination of breathing and the movement of the breath.
    - The opening of the tight hamstrings, hips, glutes, calves and the knees.

    - Stretches and strengthens the muscles of the entire leg.
    - Strengthens the back, the lower spine.
    - Improves the core muscle strength and tightens them.
  • Wind Release Pose Exhale Inhale Flow (Apanasana Exhale Inhale Flow)
    A. While lying down is Savasana, take a few moments of rest to relax the leg muscles.

    B. Inhale and raise one leg to press the knee close to the chest in Ardha Pawanamuktasana.

    C. Hold for couple of seconds and then raise the other leg and bring it to close to the chest.

    D. Press the thighs close to the chest and holding the knees with your hands, lift the head up.

    E. Breathing slow and deep hold this position for about 15 seconds.

    F. Release - Relax - Repeat one more time taking the hold for longer.

    - Coordinating the breathing while holding the pose.
    - Going step by step with both the legs, and giving equal stretch to the knee, thighs and core muscles.

    - Expansion and contraction of the core muscles keeping them toned.
    - Reducing unwanted gas from the stomach, while keeping clear of heaviness around the joints.
    - A strong back and strong spine.
  • Rocking And Rolling (Jhulana Lurhakanasana)
    A. While still holding the knees close to the chest, begin to raise the body at the lower back to practice rocking the body.

    B. Rock the body up and down and come to sit in a squat.

    C. Repeat this about 10 times keeping the breathing in mind.

    D. Release and now do the rolling from side to side while still holding the knees in your hands.

    E. Turning the body left and right - for about 10 times, keeping the breathing in mind.

    - Keeping the control over the movement along with the breathing.
    - Balance and contraction of the abdominal muscles.

    - Increasing awareness.
    - Massages the entire back and the abdominal muscles.
    - Tightens the buttocks while also toning the muscles.
  • Belly Section Pose (Udarakarshasana)
    A. Continue to lie down in Savasana, taking a few rounds of breathing.

    B. Inhale and bring the thighs towards the chest. Place the hands below your head.

    C. Inhale and take the thighs twisting at the hips towards the right and bring them to rest on the floor.

    D. Exhale and look towards the left side twisting the chest and the diaphragm.

    E. Make sure the thighs, the knee and the feet are always in close contact, while twisting the lower body.

    F. Twisting the upper and the lower body in different directions, contracts the core and the abdominal muscles.

    G. Remain for about 15 seconds.

    H. Release - Relax - Repeat with the other side.

    - The twisting should be felt.
    - Breathing should be slow and deep.
    - Shoulders and hips stay partially close to the floor.

    - Massages the internal organs.
    - Massages the lower back.
    - Massages the chest and the diaphragm.
    - Massages relieving the unwanted gas around the hips and the abdomen.

  • Supine Spinal Twist Yoga Pose I (Supta Matsyendrasana I)
    A. Relax while lying down in Savasana taking a few breaths.

    B. Then inhale and bring the left leg over the right thigh and rest the left inner thigh and knee on the floor towards the right side.

    C. Exhale and twist towards the right from the hips while you turn towards the left.

    D. Hold the left knee with the hand and place the other hand on the floor stretched out gazing at the fingers.

    E. Hold this pose for about 15 seconds. Twist to the maximum using the core muscles and the hip flexibility.

    F. Release - Relax - Repeat with the other side.

    - The deep twist around the hips, back and the core.
    - The stretching of the arms, the hips and neck.
    - The equal stretch to both sides of the body.

    - - Massages the internal organs.
    - Massages the lower back.
    - Massages the chest and the diaphragm.
    - Massages relieving the unwanted gas around the hips and the abdomen.
  • Half Boat Pose Arms Forward (Ardha Navasana Arms Forward)
    A. After a few rounds of relaxing at Savasana, take a deep breath and raise the upper body up.

    B. Exhale and then inhale again to raise the lower body up.

    C. The upper body and the lower body are raised off the floor about 30 degrees.

    D. Using the core muscles, remain in balance for about 10 seconds.

    E. Use the arms that are stretched out in front of you to help hold the shoulders and the chest in alignment.

    F. Hold the pose controlling the body.

    G. Release - Relax - Repeat four more times.

    - The tightening of the core muscles.
    - The tightening of the pelvic muscles.
    - The tightening of the back and neck muscles.

    - Strengthens the core muscles
    - Strengthens the back muscles.
    - Strengthens the leg muscles.
    - Improves balance and awareness.
  • View all 8 yoga poses with cues. Sign-up for free to yoga sequence builder to view, copy, and edit the sequence. Get started today for free!

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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