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Yin Yoga Sequence For Heart

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yin Yoga Sequence For Heart: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Yang Section
    A. The set of poses that follow are done to warm up the shoulder and arms while using the chest, diaphragm, and upper abdomen in a more conscious way.

    B. Being aware of the body with the practice of Yin Yoga requires a lot of patience and endurance. And in this particular Heart Opener Sequence, the upper body is engaged with the use of the shoulders, arms, neck, chest and lungs.

    C. In order to get the beat from each yin pose a bit of warming up the upper body becomes essential. Therefore the set of poses here under this category are done in a more dynamic way to create the heat in the body.

    D. Practice the poses given under this section to open the heart while using the lungs in the most efficient way (deep inhalation and slow exhalation).
  • Mountain Pose Arms 45 Degrees (Tadasana Arms 45 Degrees)
    A. Begin standing in Mountain Pose, from here:
    Inhale - raise the arm upwards
    Exhale - bring the arms to 45 degrees from the shoulder level.
    Inhale/Exhale - to stay in Mountain Pose Arms 45 degrees.
    Inhale/Exhale - to stay for 6 breaths.
    Inhale - release and relax.

    B. Focusing on the movement of the arms and holding them beyond the shoulder level makes for efficient use of the chest and the diaphragm with awareness.

    C. It helps warm up the heart muscles and opens the shoulders and arms to support for the better functioning of the heart with the practice of yin poses.
  • Standing Side Stretch Pose Legs Crossed
    A. In a flow as you release from Mountain Pose Arms 45 degrees:
    Inhale - bring the left foot over the right foot and hold the left wrist with the right hand
    Exhale - bring the torso to go in a side bend towards the left
    Inhale/Exhale - to stay in Standing Side Stretch Pose Legs Crossed.
    Inhale/Exhale - stay for 6 breaths.
    Inhale - release and relax

    B. Crossing the arms and taking them to a side bend is a great way to actively use the chest and the diaphragm. This helps to activate the heart and with the legs crossed there is some blood that gets circulated fresh to the upper body.

    C. The crossing of the legs also helps take the upper body in a side bend, more.
  • Mountain Pose Arms 45 Degrees (Tadasana Arms 45 Degrees)
    A. Release and come back to Mountain Pose Arms 45 degrees.
    B. Stay for 1 breath
  • Standing Side Stretch Pose Legs Crossed
    A. From Mountain Pose Arms 45 degrees:
    Inhale - cross the right foot over the left foot and hold the right wrist with the left hand.
    Exhale - take the torso to the left side
    Inhale/Exhale - to stay in Standing Side Stretch Pose Legs Crossed.
    Inhale/Exhale - to stay for 6 breaths.
    Inhale - release and relax
  • Extended Mountain Pose With Backbend (Utthita Tadasana With Backbend)
    A. From Mountain Pose:
    Inhale - raise the arms up beyond shoulder level.
    Exhale - extend the chest, shoulders, arms and upper abdomen upwards
    Inhale/Exhale - to stay in Extended Mountain Pose With Backbend.
    Inhale/Exhale - to stay for 6 breaths.
    Inhale - release and relax.

    B. Taking the arms up stretches the shoulders, chest, ribcage, and upper back. These are great stretches that are useful to work with the Heart.

    C. Breathing with every stretch and going deeper with every exhalation helps to flex the body better while ensuring the coordination is perfect.
  • Goddess Pose Variation Arms Straight Up (Utkata Konasana Variation Arms Straight Up)
    A. From Mountain Pose:
    Inhale - bring the feet more than hip distance apart
    Exhale - bend the legs at the knees and go with the hips down
    Inhale - raise the arms up beyond shoulder level
    Exhale - bring the hips down deeper
    Inhale/Exhale - to stay in Goddess Pose Variation Arms Straight Up
    Inhale/Exhale - stay for 6 breaths
    Inhale - release and relax

    B. A great way to engage the shoulders, arms, chest, and upper spine to activated the heart muscles.

    C. Ensure the arms are raised enough to encourage the efficient use of the chest, rib cage, shoulders, and upper spine.

  • Revolved Goddess Pose (Parivrtta Utkata Konasana)
    A. From Goddess Pose Variation:
    Inhale - bring the hands on the knees as you stay in the squat
    Exhale - twist the torso towards your left side
    Inhale - loosen the left arm
    Exhale - twist towards the left as you gaze up
    Inhale/Exhale - to stay in Revolved Goddess Pose
    Inhale/Exhale - to stay for 3 breaths

    B. Twists with the upper body are a good way to engage all the upper spine and upper body muscles to further help with the active use of the heart muscles.

    C. Warming up the upper body with this twist will also ensure the efficient use of the lungs and the diaphragm.

  • View all 31 yoga poses with cues. Sign-up for free to Tummee.com 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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