Yoga Sequence Builder for Yoga Teachers
Tummee.com

Karma Yoga: Self-Realization Through Awareness From Yoga Asanas and Meditation

(Tummee Reference Yoga Sequence)

0TtJy

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

Overview

{ "0": 146384442948577R105, "1": 13881796256081R8818, "2": 147025650993699R6683, "3": 149928531552065R9914, "4": 150887099399295R3703, "5": 147025650993699R1257, "6": 143458099969278R6178, "7": 147025650993699R3963, "8": 143458099969278R8903Zflip, "9": 151061389380342R5541, "10": 144753590610251R1024, "11": 153574367626089R3219, "12": 14895389021373R6621, "13": 149627747549396R9208, "14": 153568045283181R6705, "15": 147025647842394R8680, "16": 14900573602121R9235 }

publicyogasequences

Karma Yoga: Self-Realization Through Awareness From Yoga Asanas and Meditation: Yoga Poses, Cues, Steps, and Breathing instructions

Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues. Learn more at www.tummee.com

  • Wide Child Pose (Prasarita Balasana)
    SURRENDER

    A. Begin with the practice of Wide Child Pose, seated on the knees and legs.
    B. Exhale and stretch the arms out in front of you as you rest the forehead and chest on the floor.
    C. Deep breathing as you connect to the breath and the movement of the body.
    D. With each exhalation, SMILE and go deeper with the stretch.
    E. Surrender your body to the Earth and breath deep.
    F. Always start with the deep connections of the breath and the body to help stay focused throughout the practice.

  • Thunderbolt Pose (Vajrasana)
    A. From Wide Child Pose:
    Inhale - rise up and sit up with the knees close to each other.
    Exhale - extend the torso upwards and sit on the heels.
    Inhale/Exhale - to stay for about 2 breaths.

    B. As you stay here continue to SMILE.
    C. Stretch taking the shoulders back and throwing the chest out. Raise the head up a bit and sit confident.
    D. Connect to the sensation at the knees, heels, ankles, and lower back as you sit extending the spine.
  • Downward Facing Dog Pose Variation Forearms (Adho Mukha Svanasana Variation Forearms)
    A. From Thunderbolt Pose:
    Inhale - place the elbows on the floor in front of you.
    Exhale - lift your hips and come to stand on your toes
    Inhale - loosen the body
    Exhale - take the head and chest towards the floor.
    Inhale/Exhale - to stay for about 3 breaths.

    B. Exhale and go deeper feeling the stretch at the elbows, calves, hamstrings, and shoulders.
    C. Connect to each part of the body as you sense the stretch. SMILE and exhale deep.
    D. Watch how the body in this posture brings about a sense of tightness initially as all the blood flows towards the head, but when you close your EYES, the feeling is different.
    E. Let go of the tightness of the body with slow soft breathing and notice the change the body feels, it is relaxed and supple.
    F. Enjoy this feeling.
  • Goddess Pose Variation Forward Bend On Heels (Utkata Konasana Variation Forward Bend On Heels)
    A. From Downward Facing Dog Pose Variation Forearms:
    Inhale - lift the head up and bring the hands on the floor
    Exhale - come to Downward Facing Dog Pose
    Inhale - stand up taking the feet to the sides and lift the body up
    Exhale - bend the knees and stretch the arms out as you balance your body on your TOES
    Inhale/Exhale - come to Goddess Pose Variation Forward Bend On Heels.
    Inhale/Exhale - to stay for 3 breaths.

    B. Exhale and keep balance as you look down. Stretch the arms out throwing the chest down and opening the heart.
    C. Stay connected to the stretch at the hips, thighs, knees, ankles, and shoulders. SMILE
    D. The feeling of that you are going to fall, the sudden fast breathing, the heart pumping fast, and the sensation of the pressure at the neck and ears.
    E. Stay connected to each of these, and slowly keeping the body LOOSE, allow the thoughts to be calm and stay in control of the same.
    F. As you move from this pose to come out, quickly connect to those feeling, that could be different for all, like; feeling of relief, feeling of heaviness, lightness, happiness, confidence, etc. These feelings are essential as they help you to practice GOOD KARMA.
    G. Feeling of discomfort and bad thoughts should be discouraged and neglected.
  • Extended Side Angle Pose Variation Both Arms Raised (Utthita Parsvakonasana Variation Both Arms Raised)
    A. From Goddess Pose variation Forward Bend On Heels:
    Inhale - relax the legs and stand up
    Exhale - bring the left foot outwards and the right foot slightly turned inward
    Inhale - bend the left knee and raise the arms up
    Exhale - move towards the left side and extend the arms out
    Inhale/Exhale - to stay in Extended Side Angle Pose Variation Both Arms Raised.
    Inhale/Exhale - to stay for about 6 breaths.
    Inhale - come out and stand straight
    Inhale/Exhale - to repeat with the other side
    Inhale/Exhale - to stay for 6 breath

    B. Extend as much as you can, and gaze up.
    C. Feel the stretch at the hamstrings, psoas, shoulders, and neck. This stretch will make the breathing difficult as the muscles become tight.
    D. Make the conscious effort to keep the body loose and slowly stay away from the body stretch and connect to the breath, keeping the EYES closed.
    E. The ACTION is the stretch, the REACTION is the stiffness, heaviness, and heavy breathing. But to practice KARMA YOGA, you should slowly stay away from this reaction by being detached to what the body is going through.
    F. Taking the practice to the next level is connecting to the thoughts, which will eventually take you closer to self-realization.

  • Downward Facing Dog Pose Variation Forearms (Adho Mukha Svanasana Variation Forearms)
    A. From Extended Side Angle Pose Variation Both Arms Raised
    Inhale - turn the body inwards
    Exhale - bring the hand on the floor and stand in Downward Facing Dog Pose Variation Forearms
    Inhale/Exhale - to stay for 3 breath to relax

    B. Relaxing the body here, connect to the breath along with the thoughts and emotions.
    C. Surrender here and stay DISCONNECTED to the feelings in the physical body.
  • Sleeping Swan Pose
    A. From Downward Facing Dog Pose Variation Forearms:
    Inhale - lift the head up and bring the left foot forward and bend the knees
    Exhale - sit down and extend the arms out touching the floor with the face
    Inhale/Exhale - to stay in Sleeping Swam Pose
    Inhale/Exhale - to stay for 3 breaths

    B. A relaxing pose that will give comfort while also making you feel a sigh of relief.
    C. While connecting here, don't encourage a great joy or happiness as the body is relaxed. In fact, learn to give the same attention as you would to the other poses.
    D. While you are relaxed keep the mind off the body and connect to the thoughts. Don't get to comfortable with the pose.
  • Downward Facing Dog Pose Variation Forearms (Adho Mukha Svanasana Variation Forearms)
    A. From Sleeping Swan Pose:
    Inhale - rise up and come back to Downward Facing Dog Pose Variation Forearms
    Inhale/Exhale - for 1 breath acting as a TRANSITION POSE.

  • View all 17 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.

Yoga Sequences Categories

#}