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Advanced Vinyasa Flow Yoga Strength and Balance - Twist Yoga poses

(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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Advanced Vinyasa Flow Yoga Strength and Balance - Twist Yoga poses: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Wide Legged Standing Twist
    WARM UP the lower back and the shoulders

    A. Begin to stand in Tadasana at the centre of the mat. Take a few rounds of breathing while closing the eyes.

    B. Then inhale and jump to bring the feet apart, exhaling completely.

    C. Inhale again and twist the entire toros stretching the arms up with one and down with the other while twisting towards the left side in Wide Legged Standing Twist.

    D. In a flow move left - centre - right - centre - left - centre - right - centre - left - centre. With each twisting let there be inhalation and exhale coming to the centre.

    E. Continue this movement repeating for about 12 times.
  • Belly Down Vinyasa (Vinyasa Iii)
    WARM UP the entire body

    A. Releasing from Wide Legged Standing Twist, stand at the centre of the mat to relax.

    B. Moving now to the practice of Vinyasa flow bring the body in Plank Pose, while settling the breathing and the body in alignment. Breath here for 2 breaths.

    C. Inhale, and as you exhale, come to Four Limbed Staff Pose.

    D. Inhale and come to Cobra Pose , exhale completely.

    E. Inhale and move forward stretching the torso and looking up in Variation of Cobra Pose.

    F. Exhale, lift the body to come to Downward Facing Dog Pose.
  • Revolved Crescent Low Lunge Pose Arms Spread Out (Parivrtta Anjaneyasana Arms Spread Out)
    THE SEQUENCE

    A. Inhale from Downward Facing Dog Pose, and bring the right foot to be placed near your hands.

    B. Exhale and place the left knee on the floor, while the right knee bends a bit.

    C. Inhale and bring the arms stretched wide out at shoulder level and exhale to bend the right knee completely at 90 degrees.

    D. While stretching the arms out, turn the torso in a twist towards the right.

    E. Alignment of the hips-shoulders-arms and the right knee are essential.

    F. Stay in Anjaneyasana Twist Arms Spread Out (Crescent Low Lunge Pose Twist Arms Spread Out) with the breathing for about 3 breaths.
  • Belly Down Vinyasa (Vinyasa Iii)
    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.

    Note:
    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.
  • Revolved Crescent Low Lunge Pose Arms Spread Out (Parivrtta Anjaneyasana Arms Spread Out)
    A. Releasing form Downward Facing Dog Pose, bring the right foot forward and practice Anjaneyasana Twist Arms Spread out.

    B. FOLLOW THE CUES GIVEN IN POSE # 3.
  • Belly Down Vinyasa (Vinyasa Iii)
    FOLLOW THE CUES GIVEN IN 2 AND 4 .
  • Twisted Reverse Warrior Pose (Parivrtta Viparita Virabhadrasana)
    A. From Downward Facing Dog Pose, bring the right foot forward close to your hands with inhalation.

    B. Exhale and bring the body up.

    C. Inhale and bend the back in a slight back bend, while twisting the torso and place the right hand on the right calf. Extent the other hand up.

    D. Stretch here in Parivrtta Viparita Virabhadrasana (Twisted Reverse Warrior Pose) twisting at the upper and middle back.

    E. Remain for about 3 breaths.

    Note:
    A nice pose to help improve in the twists with flexibility while the abdominal stretch keeps a good watch on the various muscles.
  • Belly Down Vinyasa (Vinyasa Iii)
    FOLLOW THE CUES AS PER THE POSE IN 6 .
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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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