Yoga Sequence Builder for Yoga Teachers

Peak Pose Yoga Sequence: Yoga Sequence for Balance with Warrior Pose

(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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Peak Pose Yoga Sequence: Yoga Sequence for Balance with Warrior Pose: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Volcano Pose (Urdhva Hastasana)
    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.

  • Upward Mountain Pose Namaste Hands (Urdhva Namaskarasana)
    A. Release and relax the head and gaze forward , while still standing in Tadasana.

    B. Stretching the arms and the torso upwards remain here in Urdhva Namaskarasana for about 3 breaths or more.
  • Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)
    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.
  • Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)
    A. Release and come to the centre, and while exhaling go towards the left this time to remain there for about 3 breaths.

    B. Sometimes one side would be easier than the other side while extending, and hence being aware of the body during each pose helps one to learn better and gain more confidence.

    C. The side that requires more effort, can be held longer to open the muscles given the difference in the body structure.

  • Standing Pelvic Circles
    A. From Parsva Urdhva Hastasana or Upward Salute Side Bend Pose, come to stand with the feet a few steps away from each other.

    B. Inhale and exhale taking the hips in a rotation first clockwise going into 2 breaths and 2 rounds.

    C. Release and go anticlockwise in 2 rounds in 2 breaths.

    D. Repeat Standing Pelvic Circles if required more than 2 rounds and make sure the lower back close to the hips are stretched the maximum to flex the spine.
  • Standing Side Bend Pose Variation
    A. Releasing from the pelvic rotations, exhale and take the left arm stretching it upwards towards the right to go into Standing Side Bend Pose Variation.

    B. Here in this pose, the extension of the arms above gives the hips to open up along with the chest and the sides of lower back.

    C. Flexing of the hips, in this pose, stay here for about 3 breaths watching the stretch and go deeper with every exhalation.

  • Standing Side Bend Pose Variation
    A. Release and repeat with the left side to remain here for about 3 breaths. Ensure the stretch is felt in this pose at the sides of the back and the shoulders.
  • Standing Backbend Pose (Anuvittasana)
    .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.
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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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