Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Yoga Sequence: Yoga Sequence for Balance with Warrior Pose
This pose comes from the creation of the fiercest warrior by Lord Shiva, thus giving it the name ‘Virabhadrasana’ or ‘Warrior Pose'. Considered to be a powerful postures, replicating the power of a warrior, these poses are emphasized clearly in all schools of yoga as it forms a part of the standing poses which include balance, stability and stamina. To balance the body, with feet more than hip distance apart, and raising your arms above your head while gazing at them requires one to connect the body with the breathing. Practicing the alignment of the feet and the knees along with the torso, marks this as a great pose to add beauty to one’s body.
At the beginners level, we start with the practice of a few stretches and then go on to Surya Namaskar (Sun Salutation), slowly gaining strength and balance. Once this yoga sequence is mastered along with the balance in all the various Warrior Poses, the practitioner can go ahead and add the other challenging variations of Virabhadrasana (Warrior Pose) to the sequence, keeping in mind the breathing and the control of the body.
Peak Pose Yoga Sequence: Yoga Sequence for Balance with Warrior Pose: Yoga Poses, Cues, Steps, and Breathing instructions
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WARRIOR POSE practice demands balance and a lot of strength in the legs to hold in the posture to gain maximum benefit. Hence we begin with a few important stretches followed with a few rounds of Surya Namaskar. The choice of Surya Namaskar is left to the practitioner depending on his/ her flexibility and stamina. Here we have chosen the easy variation, which helps to improve the blood circulation and opens all the muscles.
A. Standing on the mat facing the short end with feet together, take a few breaths and focus on the movement of the body while inhaling and exhaling.
B. Inhale and raise your arms upwards above your head joining the palms in Anjali Mudra , while lifting the head up to gaze upwards in Urdhva Hastasana or Volcano Pose.
C. Stay here for about 3 breaths stretching the torso upwards to open the lower back, abdomen, neck, chest, shoulders and arm muscles.
A. While still in Urdhva Namaskarasana, exhale taking the torso towards the right, while stretching the sides of the lower and upper back to remain in Parsva Urdhva Hastasana.
B. This pose helps to open the chest muscles while also taking care of the sides of the lower back close to the hips and the lower abdomen. The extension of the torso flexes the shoulders and the neck which helps in the practice of Warrior Pose.
C. Remain here for about 3 breaths and expand with every exhalation.
.A. Release and come to stand with feet together in simple Tadasana and take a few breaths.
B. Inhale and place the palms on the lower back close to the hips, and as you exhale take the head behind you throwing it gently back.
C. Inhale again and push the lower back inside while taking the chest out and upwards exhaling completely to go into Anuvittasana or Standing Backbend.
D. Anuvittasana, with the chest out and shoulders back, helps to open the shoulders and also improves the breathing with the chest. This pose also improves the balance focusing on the gentle breathing.
E. Stay here for about 3 breaths , while keeping your eyes open to gaze up and breath deep throwing the chest out with every inhalation.