Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence for strength and balance
The sequence here uses intermediate to advanced level yoga poses to help build strength and balance. The easiest way to improve in strength and balance is by using twist yoga poses. Twists build flexibility in the lumbar region of the spine which is why this yoga sequence uses twist poses at both the intermediate and advanced levels. The yoga sequence gives importance to making a smooth transition from one yoga pose to another along with breath coordination- a nice Vinyasa Flow Sequence using twist yoga poses.
Q1. One may ask how are twist yoga poses useful?
Twist yoga poses help in the partial rotation of the spine. During this rotation, the maximum movement is seen in the lumbar region of the spine. They also help in the following ways:
The abdominal muscles help protect the various internal organs.
These muscles, when stretched and compressed during the twist yoga poses, help to circulate energy (the flow of oxygen through the bloodstream).
This energy brings balance to the body and flows in and out of the internal organs, thus stimulating them.
A sluggish digestive system becomes active with twists.
They help to improve the flexibility of the lumbar spine with the range of motion.
With twist yoga poses, one feels refreshed after the removal of gas in the stomach area with the pressing and stretching of muscles.
Supine twist yoga poses are done to ease and comfort the mind in a more therapeutic way.
Advanced Vinyasa Flow Yoga Strength and Balance - Twist Yoga poses: Yoga Poses, Cues, Steps, and Breathing instructions
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A. From Crescent Low Lunge Pose Twist Arms Spread out, come to Plank Pose as in VInyasa Iii.
B. FOLLOW THE CUES AS GIVEN IN POSE # 2.
C. Practice the Vinyasa Iii to extend the spine and lower back deeper.
The deep stretch both at the lower back and at the lower abdomen helps to stretch the various muscles while working the tendons and tissues to some extent. These further help to bring in good and easy flow of blood improving in their circulation. Thus ensuring the liver and other organs to be active encouraging in good secretion of the toxins.