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Yoga Asana Lab: Descending Sequential Flow

2,225 views · Published 14 August 2015 · 7:48 · Indexed 12 November 2026

Channel: Yogea Yoga · 2015 · Education

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Welcome to Yogea’s Descending Sequential flow guiding you chair poses (Utkatasana & Pasasana) through side crow (Bakasana), a supine twisted Scorpio (Tadaka Vrscikasana) into a back bending frog pose (Bhekasana)
Start in chair twist as you squat down with your feet glued and knees touching. Hold opposite gluteus and twist in Utkatasana. Make sure the knees are in one line and point forward. Twist your gaze up and sit as low as you can while firming both hips with your hands. Chair pose strengthens the thighs, relieves gas, stimulates digestion, decompresses the lower back and builds a strong center.
Next, bring the hands into prayer at the center of the heart as you twist deeper in twisted chair pose Pasasana. Line up the shoulders and elbows and sit as low as you can. This variation of chair pose stimulates the metabolism, relieves backache, detoxifies the filter organs and oxygenates the brain.
While in chair, plant both hands on the side of the twist. Move your knees into the opposite shoulder and line your hip and elbow as you shift your weight forward horizontally over the forearms. Side crow Supta Bakasana strengthens the arms, empowers the whole body, purifies the gut and tests one’s sense of balance in flux.
From side crow lower down on your side, clasp both feet with opposite hands, as you press one heel into the seat and the other into the groin. Arch your thoracic spine and look up into Tadaka Vrschicasana – supine Scorpio. This pose alleviates lower back pain, opens the shoulder, groin, psoas and gluteus. 
From supine Scorpio flip on your belly, cross your ankles and while holding the outer edges of the feet arch back and bend your elbows. Keep on lifting higher into the backbend as you draw the elbows in and assume frog pose Bhekasana. This pose opens the throat center, bolsters immunity, stretches the quads and rejuvenates the whole body.  
This descending sequential flow introduces the concept of organic transitioning and takes you through poses that move smoothly through the levels. The standing poses stabilize and strengthen; the arm-balance tests your equilibrium and builds technique; the supine backbend opens all muscle groups simultaneously and the final backbend uplifts the entire body reinvigorating the cells and reviving the spirit.
Yogea Asana Lab is not a yoga routine and should be regarded solely as an educational platform to reinforce proper postural alignment and improve the quality of your practice. The approach is integrated as poses are grouped into different targeted categories. Each set of poses is demonstrated only on one side. The route of assuming poses and releasing through counter-poses is mapped clearly and slowly, allowing time for assimilation and grasping. The main objective is to guide you in and out of poses safely and smoothly, as well as to acquaint you with basic anatomical and energetic principles that weave the geometry of every asana. In turn, you will be able to perform the Yogea routines with clarity, precision and abandonment.   As you follow the tips of proper alignment you will feel more stable, ready to deepen your practice and eager to transition gracefully from one stage to the next both on the mat and in life.

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