is in the yoga sequence layout. Sorting by peak pose is a common way of sorting. You can choose a challenging pose and then create a sequence to prepare your body to get there.
If you want to arrange a smooth and relaxing yoga class, you must choose the pre-peak pose to warm up reasonably. All exercises should be prepared for the final peak pose.
Today I share 12 sets of asana sequence diagrams arranged by teacher Jason, I hope it will be helpful to you!
1, side crow pose
Side crow pose requires core strength, upper body strength, hip and spine flexibility. The sequence starts with strengthening the core and then transitions to a twisted standing position. The standing position will help open your hips and prepare the spinal muscles for the twisted part of the side crow. Finally, it reached the peak in the crow pose and the side crow pose.
2, elbow handstand
The focus of this forearm handstand sequence is to create a greater range of motion on your shoulders. Tension in the shoulder, especially the flexion of the shoulder joint, can distort the spine, pelvis, and legs. This loses the vertical integrity of the posture, making it more difficult to maintain the posture. Core strength can minimize this situation, but the important issue is still the shoulders.
3, handstand
handstand For many practitioners,Getting into handstand is more difficult than maintaining a balanced posture. If it is still difficult to enter the handstand, please be patient and keep practicing this sequence.
4, the monkey style
the monkey style requires the flexibility of the front and rear legs. The front legs need hamstrings to be soft, and the hind legs need hip flexors to open. When you can find a balance between the forelegs and hind legs of the monkey pose, getting into the pose is easy.
5, flying pigeon pose
Yoga flying pigeon pose, if you take a step back, you will find that it is a combination of pigeon pose and four-pillar support . More precisely, it is the dove pose of on the four-pillar support. So the purpose of the sequence is to prepare yourself for solid, skilled four-post support and flexible pigeon pose. The above sequence does this by focusing on core strength, upper body strength and external hip flexibility
6, one-legged Sage Condia 1
for entry like one-legged Sagecon Advanced arm support poses like the Dia pose can be broken down. The one-legged Sage Candia I is a twisted triangle on a four-post support. Therefore, the focus of this sequence is to prepare a deep rotating triangle and a strong four-pillar support.
7, firefly style
In simple terms, arms, shoulders, scapula, spine, core and hips are all prepared in firefly style.
8, One-legged knee twist forward bend and stretch sitting position
Classic posture One-legged knee twist forward bend and stretch sitting position The hamstrings, adductors and both sides of the trunk (mainly composed of latissimus dorsi, trapezius and quadratus lumborum). The above sequence is
9, which surrounds these three basic points, side plank style
To prepare your body for this pose, you need to open your hamstrings , adductors (inner leg muscles) and outer buttocks. Awaken your core and learn how to safely exercise your shoulders in this position.
10, compass pose
The compass pose is a deep side bending pose that requires you to exercise your core muscles and spinal muscles. The above 16 positions will: open your hamstrings and adductors. Bring your consciousness to your core and spine muscles. Stretch your sideways, including your latissimus dorsi , trapezius and quadratus lumborum.
11, wheeled
This sequence opens the shoulder and upper back and the front sheath of the body, especially quadriceps femoris and hip flexor muscles. Get ready.
12, lotus position
Most practitioners who practice lotus pose forget to make the mistake of opening the outside of their hips: other muscle groups of the hip joint. Although the outer hip needs to be opened, the key to hip freedom and balance is to work with all the muscle groups that affect the joints, not just the external rotators. The above sequence will make your hips healthier and softer.
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