Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Peak Pose Yoga Sequence: Throat (Vishuddha) Chakra Yoga Sequence with Savasana
In the case of students who like to practice yoga beyond just the physical benefits, yoga teachers should encourage the practice of relaxing yoga poses for a longer duration. Though every yoga sequence ends with the cooling down of the body and the breathing process through relaxing yoga poses, focusing on only the relaxing yoga poses should be done more often. Simple supine yoga poses like Savasana (Corpse Pose) can be equally hard to practice as like any other yoga pose.
In Ayurveda and Indian Philosophy, the human body is considered to be comprised of five elements: Earth, Water, Air, Fire, and Space. Space is the mother of all elements. It talks about achieving the higher spiritual experience and refers to a “consciousness.” This element associates with communication, self-expression, self-worth, acceptance, acknowledgment, connection with the spirit, identity, pride, and humility. It connects to the Throat (Vishuddha Chakra), bringing out the best in a person.
In the given yoga sequence, the chest and the diaphragm muscles are used to help reduce heaviness in the heart and the throat area. The slow awakening of both the Throat (Vishuddha Chakra) and, to some extent the Heart (Anahata Chakra) is encouraged. Notice how in each yoga pose the duration of holding increases. Finally, when ending with Savasana (Corpse Pose), one’s true self and inner truth is highlighted. In order to gain the most from Savasana, the activation of various other chakras with challenging poses forms part of the yoga sequence. To enhance the practice, chanting of the Gayatri Mantra while relaxing, completes the yoga sequence.
Peak Pose Yoga Sequence: Throat (Vishuddha) Chakra Yoga Sequence with Savasana: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Begin the sequence standing at the short end of the mat, with feet together joining your hands at the chest in Anjali Mudra taking a few breaths here. Connecting the movement of the body with the breathing, relax as you exhale and watch for any kind of stiffness in the breath.
B. Inhale raise your arms above your head and as you exhale go forward taking the arms and the torso down in a forward fold while placing the palms close to the feet.
C. Press the chest and the abdomen towards the thighs and exhale completely. Be here for about 2 breaths and then inhale and look up pressing the chest outwards taking it almost parallel to the floor.
D. Pushing the palms closer towards the floor lift the chest and the head up and look forward, while taking your mind to the throat to activate the Vishuddhi Chakra.
E. Remain here, in Urdhva Uttanasana or Upward Forward Fold, for about 10 breaths going deeper with the stretch with every exhalation. Watch for the stretch at the lower back and the hamstrings.
A. Releasing from Upward Forward Fold pose, bring your feet wide apart more than hip distance and stand here taking a few breaths.
B. Inhale and raise the spine and torso upwards, and while exhaling, take the torso forward bending at the hips, ensuring the feet are firm on the floor, to go into Prasarita Padottanasana or Intense Leg Stretch pose.
C. As you exhale bring the hands on the floor interlocking your fingers and place the crown of the head close to the interlocked fingers, taking a deep stretch at the abdomen and the hamstrings
D. This pose activates the first three chakras: The Muladhara Chakra, The Swadhisthana Chakra and The Manipura Chakra. Bringing all these chakras in balance will ensure the entire body is balanced. This pose encourages proper digestion and reduces or eliminates the unwanted toxins in the body.
D. Stay here for about 10 breaths and feel the stretch as you go deeper and deeper into the pose.
A. Moving from Prasarita Padottanasana or the Intense Leg Stretch, bring the feet together while placing both the hands on the floor and turn towards one side.
B. Inhale and place the elbows on the floor, pushing the belly in and the lower back upwards while pushing the feet firm towards the floor in Catur Svanasana or Dolphin Pose.
C. Work on tightening the abdominal muscles, while pushing the feet deeper into the floor. Stay here for about 10 breaths and watch for the stretch at the shoulders and the chest while feeling the tightness around the hamstrings.
D. This pose improves digestion and activates the Vishuddhi Chakra, Anahata Chakra and the Sahasrara Chakra to some extent. Moving from the base to the crown to balance the many chakras with the human body is as essential as breathing slow and deep.
From Dolphin pose bring the left leg forward and bending it at the knee place it on the floor while sitting on the left thighs and the left side of the hip extending the right leg completely behind you.
Seated here in One Legged Swan Pose, push the lower back in a back bend while bringing the chest and the shoulders out. Try to look up if possible taking the stretch from the base of the neck.
Stay here for about 12 breaths, ensuring the extension of the spine and the legs behind is in alignment and the breathing is slow and deep and with every exhalation, the back is taken deeper in a backbend.
This pose plays a great role with the Anahata Chakra and the Vishuddhi Chakra, while encouraging one to be grounded and humble.
A. Going deeper with the pose, continue while bending the right leg at the knee and placing the toes close to the inner elbow of the right arm, while taking a slight twist with the torso.
B. Slowly exhale and hold the right hand from behind you with the left hand while throwing the chest out and pushing the lower back deeper inside.
C. Remain here in this seated One Legged Pigeon Pose or Kapotasana Variation, for about 12 breaths and watch for the stretch at the lower back, hips and the middle back, while taking it in a back bend.
D. Release and repeat this pose, taking the right leg on the floor and seated on the right side of the hips, and to go with the same procedure as the above
A. Release from the One Legged Pigeon Pose, and come to sit on your knees raising the entire body off the mat while balancing on your knees and the shins.
B. Stretch the spine and the chest as you inhale, taking a few breaths here. Inhale and bring the hands on the heels behind you, while bending the back and the torso and as you exhale throw the chest out and upwards taking the body into Ustrasana or Camel pose.
C.Stay here for about 10 breaths going easy with the breathing and the stretch. Close your eyes while taking the attention to the middle of your eyebrows to focus on the Ajna Chakra.
D. Considered as the main point to start preparing for meditation after working with the various chakras of the human body, the flow of thought should be relaxing while practicing this pose, to ensure that the Third Eye Chakra is activated. No doubt that this can be achieved after repeated practice and after attempting to open the various other chakras, but helping this chakra to calm down and relax is what is important.
A. From Camel Pose, release and come to sit on your shins and the knees bringing the knees wide apart, while the toes touch behind you placing the hips on the floor.
B. Seated here in Uttana Mandukasana or Stretched Up Frog Pose, inhale and bring the arms placing them from behind your head on the shoulder blades while bending your elbow.
C. Stretch the chest and the spine upwards as you breath and pull the belly in to go deeper into the Frog Pose, variation. Sit here for about 12 breaths or more, taking all the attention towards the heart, the Anahata Chakra.
D. Working on expanding the diaphragm and increasing the capacity of breathing, the mind becomes calmer encouraging the nervous system to be stimulated the right way. While this happens the body release all the stress out and prepares it to go deeper into meditation with the practice of Savasana.