Yoga Sequence Builder for Yoga Teachers

Vinyasa Flow Sequence: Yoga for Spleen and Stomach

(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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Vinyasa Flow Sequence: Yoga for Spleen and Stomach: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose Namaste (Pranamasana)
    The general VINYASA FLOW starts with Surya Namaskar followed with Plank Pose and other standing poses, but here the idea is to go with the seated poses giving more importance to the stretch at the abdomen while taking the breath into account and holding the pose for longer.

    A. Start the sequence standing with feet together, at the small end of the mat. Taking a few breaths here, extend the spine while closing your eyes and joining you palms in Namaste in front of your chest.

    B. Begin the slow awareness of the movement of the body along with the breath, while standing here in Tadasana or Mountain Pose.

  • Standing Forward Fold Pose (Uttanasana)
    A. Standing with feet together, inhale and raise your arms up.

    B. Exhale and bring those arms in front and as you bend at the hip , pull the tummy in and reach for the floor and place the palms close to your feet or to where it is comfortable.

    C. The pulling of the tummy at the time of exhalation brings in strengthening of the muscles .

    D. Stay at this pose for about 8 breaths and as you exhale go deeper pulling the tummy muscles in and tightening the abdominal muscles.

    E. Release the pose by inhaling and stretching the upper body forward and upwards and as you come to Samasthiti, relax the back and bring the breath to normal.
  • Garland Pose (Malasana)
    A. Garland Pose or the Squatting is one of the most effective ways to tone the entire lower body.

    B. If you have strong knees you can go into this pose while standing. So begin by placing the feet more than hip distance apart or close to the sides of the mat with toes pointing at 20 degrees outside.

    C. Inhale and take the palms in Namaste close to your chest and exhale and stay here for few breaths.

    D. Inhale again and as you exhale bend the knees and squat on the floor and balance the body on your feet bringing the elbows pressed insides of your inner thighs.

    E. Slowly bring the upper body straight and press the inner thighs deeper feeling the pressure at the lower belly and lower abdomen.

    F. Remain here for 8 breaths and try and bring the spine straight and strong focusing on the abdominal

    Practicing ANJALI MUDRA (Namaste), here is considered to be good and forms part of the Vinyasa Flow. This mudra helps to reduce the imbalance in the body due to anxiety, indigestion etc.

  • Thunderbolt Pose (Vajrasana)
    A. Releasing from Malasana or Garland pose, go into seated pose.

    B. Sit on your knees and shin and place the lower body, the buttocks on the heels. As you bend the knees inhale and exhale placing the buttocks on the heels.

    C. Place the palms on the thighs bringing the shoulders and chest strong and straight and raise the body upwards and push the lower spine downwards.

    D. Remain in this Thunderbolt Pose for around 8 breaths through the practice of abdominal breathing, where the expansion of the lower abdomen is done through inhalation and the contraction is done through exhalation.

    E. This constant massage on the abdominal muscles if done after a meal brings in proper functioning of the digestive system thus eliminating accumulated gases.
  • Frog Pose III (Mandukasana)
    A. Mandukasana, is like the pose of a Frog, and this pose works directly on the abdominal organs .

    B. As you sit in Vajrasana, place both the palms at the navel and make a fist. Hold the fist tight and bring the body to relax taking a few breaths here.

    C. Now inhale deeply and watch the abdomen rise, exhale, bend forward and putting maximum pressure on the navel area bring the chest close to the thighs and stretch the neck forward and look ahead.

    D. Maintain the pose for 8 breaths if it is comfortable or bring it down to 5 breaths. The breathing should be abdominal breathing but rhythmic and slow.

    E. Release this pose by inhaling and bring the upper body stretched out and up and as you exhale relax in Vajrasana completely. After taking few breaths here go back into the pose for Mandukasana.
  • Bowing Yoga Mudra (Balasana Bowing Yoga Mudra)
    A. From Vajrasana pose bring the arms behind you and interlocking the fingers place the arm close to the body stretched downwards and take a few breaths here.

    B. As you inhale raise the arms behind you and stretch them trying to bring the shoulder blades close to each other and as you exhale go forward and reach for the floor stretching the arms and elbows above your head.

    C. Stretch forward as much as possible putting pressure at the lower abdomen by pressing the tummy on the thighs and begin deep slow breathing for about 8 breaths.

    D. The pressure on the lower abdominal part of the body acts like a massage and improves the muscle around the abdominal area and thus improves digestion.

    The hands interlocked with the index fingers pointed out while touching each other here in MATANGI MUDRA helps to improve digestion activating the solar plexus, the MANIPURA CHAKRA.
  • Bound Angle Forward Bend (Baddha Konasana Uttanasana)
    A. Release form Yoga Mudra, and come to sit on the floor placing the feet close to each other with the soles touching while the knees are bent and placed on the floor.

    B. Seated in Baddha Konasana and moving the body forward in Uttanasana, by pressing the tummy works wonders not only for the abdominal organs but also for the back and pelvic area thus strengthening the entire spine which eventually improves the entire body functioning.

    C. With legs folded at the knees and the feet placed close to the floor in Namaste, inhale and push the knees close to the floor with your palms and stay here after exhalation for a few breaths.

    D. Then inhale again and raise the torso upwards and bring the arms stretched forward bending at the hip and place the palms on the floor and completely exhale.

    E. Bring the face close to the floor and with 8 continuous round of breathing stretch deeper forward putting pressure on the lower abdomen and knees on the floor.

    F. The longer you stay here provided the gap between meals and the practice is three hours, the more the pressure on the region bringing strength to the organs around the abdominal area, thus activating the stomach and the spleen for sure.

  • Staff Pose (Dandasana)
    A. Releasing from Baddha Konasana Uttanasana, come to sit comfortably, stretching the legs out in front of you in the simple Dandasana.

    B. Take the posture to a comfortable point while breathing rhythmically for about 12 breaths
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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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