Example Peak Pose Sequences

intermediate13 min read

Example Peak Pose Sequences

Overview

Theory becomes practice when you see complete sequences in action. This article provides detailed examples of peak pose sequences for common categories: arm balances, backbends, inversions, and deep hip openers.

Each example includes the full sequence with timing, teaching notes, modifications, and the reasoning behind pose choices. Use these as templates you can adapt for your own classes and students.

How to Use These Examples

Adapt, Don't Copy

These sequences are starting points, not rigid scripts. Adapt them based on:

  • Your students' level and experience
  • Available class time
  • Room temperature and conditions
  • Your teaching style and emphasis
  • Recent classes (what have students been working on?)

Understand the Logic

Pay attention to why poses are sequenced in this order. Understanding the logic helps you create your own sequences and make intelligent substitutions when needed.

Modify Freely

Every sequence includes modifications, but feel free to add more based on your students' needs. Props, variations, and alternative poses make sequences accessible to all levels.

Example 1: Crow Pose (Bakasana) - 60 Minutes

Level: Intermediate
Style: Vinyasa/Power
Focus: Arm balance, core strength, wrist preparation

Complete Sequence

Centering (5 minutes)

  • Seated breathing (3 min)
  • Wrist circles and stretches (2 min)
    • Why: Prepares wrists for weight-bearing

Warmup (10 minutes)

  • Cat/Cow (2 min) - Core awareness, spinal mobility
  • Downward Dog (1 min) - Shoulder and wrist prep
  • Sun Salutation A (3 rounds, 7 min total)
    • Why: Builds heat, introduces weight on hands

Build Phase (25 minutes)

  • Plank holds (3 rounds, 30 sec each) - Arm and core strength
  • Chaturanga push-ups (5 reps) - Arm strength
  • Dolphin Pose (1 min) - Shoulder strength without wrist compression
  • Malasana/Squat (2 min) - Hip flexion, squat position
  • Boat Pose (3 rounds, 30 sec each) - Core strength
  • Yogic Bicycles (1 min) - Core activation
  • Crow Prep: Hands down, knees on arms, feet on floor (2 min)
    • Teaching note: "Feel your knees high on your arms, almost in your armpits"
  • Crow Prep: One foot lifts (1 min each side)
    • Teaching note: "Shift weight forward, gaze forward, lift one foot"
  • Crow Prep: Both feet lift briefly (2 min, multiple attempts)
    • Teaching note: "It's okay to fall—that's how we learn"

Peak (5 minutes)

  • Full Crow Pose (multiple attempts)
    • Hold 3-5 breaths when successful
    • Rest in child's pose between attempts
  • Crow variations (optional for advanced students):
    • One leg extends
    • Transition to chaturanga

Modifications:

  • Blocks under feet for partial weight shift
  • Knees on arms, feet stay down
  • One foot lifts only
  • Crow against wall for confidence

Counter-Poses (5 minutes)

  • Child's Pose (1 min) - Shoulder and wrist release
  • Wrist stretches (1 min) - Release compression
  • Downward Dog (1 min) - Gentle shoulder opening
  • Seated Forward Fold (2 min) - Calming, grounding

Cooldown (8 minutes)

  • Supine twists (2 min each side)
  • Happy Baby (1 min)
  • Constructive rest (2 min)

Savasana (7 minutes)

Teaching Notes

Key Cues:

  • "Shift your weight forward—your shoulders should be over your wrists"
  • "Gaze forward, not down—where you look is where you go"
  • "Squeeze your knees into your arms—create a shelf"
  • "Round your back, engage your core, lift your hips"

Common Challenges:

  • Fear of falling forward (use padding, practice falling safely)
  • Insufficient core engagement (more boat pose, plank work)
  • Wrists hurt (more wrist prep, use blocks to reduce angle)
  • Can't lift feet (shift weight more forward, engage core more)

Example 2: Wheel Pose (Urdhva Dhanurasana) - 75 Minutes

Level: Intermediate to Advanced
Style: Vinyasa
Focus: Backbending, chest opening, leg and arm strength

Complete Sequence

Centering (5 minutes)

  • Supine breathing with gentle spinal movements
  • Knees to chest, gentle rocking

Warmup (15 minutes)

  • Cat/Cow (3 min) - Spinal mobility
  • Sun Salutation A (3 rounds)
  • Sun Salutation B (3 rounds)
    • Why: Builds heat, includes Warrior I (hip flexor opening, mild backbend)

Build Phase (35 minutes)

Standing Backbends (10 min):

  • Crescent Pose (2 min each side) - Hip flexor opening, spinal extension
  • Warrior I with backbend (2 min each side) - Deeper hip flexor opening
  • Standing Crescent (1 min each side) - Side body opening

Prone Backbends (10 min):

  • Cobra variations (5 min):
    • Hands by ribs (baby cobra)
    • Hands by shoulders (low cobra)
    • Hands forward (sphinx)
    • Why: Progressive spinal extension, back body strength
  • Locust Pose (3 rounds, 30 sec each) - Back body strength
  • Bow Pose (2 min, 2 rounds) - Deeper backbend, quad stretch

Bridge Progression (15 min):

  • Bridge Pose (3 rounds, building duration):
    • Round 1: 5 breaths
    • Round 2: 8 breaths
    • Round 3: 10 breaths
    • Why: Direct preparation for wheel, builds strength and opening
  • Supported Bridge (block under sacrum, 2 min) - Passive chest opening
  • Camel Pose (2 rounds, 1 min each) - Deeper backbend, quad stretch
  • Wheel Prep (hands and feet positioned, head on floor, 1 min)
    • Teaching note: "Press into your feet, lift your hips, feel the position"

Peak (7 minutes)

  • Full Wheel Pose (3-4 rounds):
    • Round 1: Lift and hold 3-5 breaths
    • Round 2: Lift and hold 5-7 breaths
    • Round 3: Lift and hold 5-7 breaths
    • Optional Round 4: Variations (walk feet closer, lift one leg)
  • Rest in child's pose or constructive rest between rounds

Modifications:

  • Bridge pose instead of wheel
  • Supported bridge with block
  • Wheel with head still on floor (partial lift)
  • Wheel with blocks under hands (reduces range)

Counter-Poses (5 minutes)

  • Knees to chest (1 min) - Immediate spinal flexion
  • Supine twist (2 min each side) - Release back body
  • Happy Baby (1 min) - Hip and lower back release

Cooldown (15 minutes)

  • Seated Forward Fold (3 min) - Spinal flexion, hamstring release
  • Seated Twist (2 min each side) - Spinal neutralization
  • Supine Figure-4 (2 min each side) - Hip release
  • Legs Up Wall (4 min) - Gentle inversion, calming

Savasana (8 minutes)

Teaching Notes

Key Cues:

  • "Press firmly into your feet—your legs do most of the work"
  • "Lift your hips high before you straighten your arms"
  • "Keep your feet parallel, knees tracking over toes"
  • "Press into your hands, but don't dump into your wrists"
  • "Breathe into your chest—create space"

Common Challenges:

  • Feet turn out (use blocks between thighs, cue parallel feet)
  • Elbows splay out (use strap around arms, cue elbows in)
  • Can't straighten arms (more shoulder opening, try blocks under hands)
  • Lower back pain (more core engagement, focus on leg strength)

Example 3: Headstand (Sirsasana) - 75 Minutes

Level: Advanced
Style: Hatha/Vinyasa
Focus: Inversion, core strength, shoulder stability

Complete Sequence

Centering (5 minutes)

  • Seated breathing
  • Gentle neck movements (nods, turns, tilts)
    • Why: Prepares neck, assesses any tension or restriction

Warmup (15 minutes)

  • Cat/Cow (3 min) - Spinal mobility, shoulder awareness
  • Sun Salutation A (3 rounds)
  • Sun Salutation B (3 rounds)

Build Phase (35 minutes)

Core Activation (10 min):

  • Plank (3 rounds, 45 sec each) - Core and shoulder strength
  • Forearm Plank (3 rounds, 30 sec each) - Forearm weight-bearing
  • Boat Pose (3 rounds, 45 sec each) - Core strength
  • Yogic Bicycles (2 min) - Core activation

Shoulder Strengthening (10 min):

  • Dolphin Pose (3 rounds, 1 min each) - Shoulder strength, headstand position
  • Dolphin Push-ups (2 rounds, 5 reps) - Dynamic shoulder work
  • Dolphin with leg lifts (1 min each leg) - Core and shoulder integration

Inversion Preparation (15 min):

  • Downward Dog (2 min) - Mild inversion
  • Three-Legged Dog (1 min each side) - Balance, core engagement
  • Legs Up Wall (3 min) - Gentle inversion, calming
  • Headstand Prep: Forearms down, head down, hips high (3 min)
    • Teaching note: "Most of your weight is in your forearms, not your head"
  • Headstand Prep: One leg lifts (2 min each side)
  • Headstand Prep: Tuck knees to chest (2 min)

Peak (7 minutes)

  • Full Headstand (multiple attempts):
    • Hold 1-3 minutes if comfortable
    • Come down before fatigue
    • Rest in child's pose between attempts
  • Headstand variations (optional):
    • Legs in straddle
    • One leg lowers
    • Transition to tripod headstand

Modifications:

  • Headstand at wall for support
  • Headstand prep only (hips high, feet on floor)
  • Forearm stand instead (less neck compression)
  • Skip headstand, do legs up wall

Counter-Poses (7 minutes)

  • Child's Pose (3 min) - Immediate neck and shoulder release, blood flow normalizing
  • Seated Rest (1 min) - Gentle neck movements
  • Legs Up Wall (3 min) - Gentle inversion, calming

Cooldown (13 minutes)

  • Seated Forward Fold (3 min) - Grounding
  • Seated Twist (2 min each side) - Spinal release
  • Supine stretches (4 min) - Full body release
  • Constructive rest (2 min) - Integration

Savasana (8 minutes)

Teaching Notes

Key Cues:

  • "Forearms parallel, elbows shoulder-width—don't let them splay"
  • "Press down through your forearms—lift your shoulders away from your ears"
  • "Engage your core—draw your navel toward your spine"
  • "Stack your hips over your shoulders, feet over hips—one vertical line"
  • "If you feel pressure in your neck, come down immediately"

Safety Considerations:

  • Screen for contraindications (neck injury, high blood pressure, glaucoma)
  • Ensure students can hold forearm plank for 1 minute before attempting headstand
  • Emphasize that most weight is in forearms, not head
  • Teach safe exit (tuck and roll out if falling)

Example 4: King Pigeon (Eka Pada Rajakapotasana) - 90 Minutes

Level: Advanced
Style: Vinyasa
Focus: Hip opening, backbending, shoulder flexibility

Complete Sequence

Centering (5 minutes)

  • Seated breathing
  • Hip circles, gentle movements

Warmup (15 minutes)

  • Cat/Cow (3 min)
  • Sun Salutation A (3 rounds)
  • Sun Salutation B (4 rounds)

Build Phase (50 minutes)

Hip Opening (20 min):

  • Warrior II (2 min each side) - Hip external rotation
  • Triangle (2 min each side) - Hip opening, side body
  • Wide-Legged Forward Fold (3 min) - Hip opening
  • Lizard Pose (3 min each side) - Deep hip flexor and external rotator opening
  • Pigeon Prep (4 min each side) - Direct hip opening

Backbending (15 min):

  • Cobra (3 rounds, building intensity)
  • Locust (3 rounds)
  • Bridge (3 rounds)
  • Camel (2 rounds, 2 min each)

Shoulder Opening (10 min):

  • Cow Face Arms (2 min each side)
  • Eagle Arms (1 min each side)
  • Shoulder stretches at wall (3 min)
  • Puppy Pose (2 min) - Shoulder and chest opening

Integration (5 min):

  • Pigeon Prep with quad stretch (2 min each side)
    • Why: Combines hip opening with backbend prep

Peak (10 minutes)

  • King Pigeon (both sides):
    • Side 1: Build gradually, hold 2-3 min
    • Rest in child's pose (1 min)
    • Side 2: Build gradually, hold 2-3 min
  • Variations (optional):
    • Mermaid variation (less intense backbend)
    • Full expression with foot to head

Modifications:

  • Pigeon prep only (no backbend)
  • Mermaid pose (side bend instead of backbend)
  • Quad stretch without bringing foot to head
  • Use strap to reach back foot

Counter-Poses (5 minutes)

  • Child's Pose (1 min)
  • Supine Figure-4 (2 min each side)
  • Knees to chest (1 min)

Cooldown (12 minutes)

  • Seated Forward Fold (3 min)
  • Seated Twist (2 min each side)
  • Supine twists (2 min each side)
  • Constructive rest (2 min)

Savasana (8 minutes)

Teaching Notes

Key Cues:

  • "Square your hips in pigeon—front hip back, back hip forward"
  • "Engage your core to protect your lower back in the backbend"
  • "Reach back for your foot only when your hips and chest are open"
  • "This is an advanced pose—honor where you are today"

Common Challenges:

  • Front hip doesn't open (use blocks under hip, keep shin more parallel to front of mat)
  • Can't reach back foot (use strap, stay with quad stretch)
  • Lower back pain (more core engagement, less backbend depth)
  • Knee pain (adjust front leg angle, use padding)

Adapting for Different Levels

For Beginners

  • Extend warmup and build phases
  • Choose simpler peaks (Warrior III, Triangle, Bridge)
  • Offer more modifications
  • Hold poses longer to build strength and familiarity
  • Emphasize safety and listening to body

For Advanced Students

  • Shorten warmup (bodies warm faster)
  • Choose complex peaks (Handstand, Scorpion, Full Splits)
  • Offer challenging variations
  • Include transitions between poses
  • Encourage exploration and play

In Practice

Teaching Tips

Timing Flexibility: These timings are guidelines. Adjust based on how your class is moving. If students need more prep, take it. If they're ready early, you can extend the peak or add variations.

Verbal Cues: The cues provided are starting points. Develop your own language that resonates with your students and teaching style.

Demonstration: Demonstrate key poses, especially the peak and its modifications. Students benefit from seeing options.

Observation: Watch your students throughout. Their bodies will tell you if they're ready for the peak or need more preparation.

Encouragement: Celebrate effort, not just achievement. Students who stay with modifications are practicing intelligently.

Common Questions

Q: Can I combine multiple peaks in one class?

In longer classes (90+ minutes), you might have a primary and secondary peak, but be careful not to create too many climaxes. One clear peak usually works best.

Q: What if my class is shorter than these examples?

Shorten the build phase and choose a simpler peak. A 45-minute class might build toward Warrior III or Crow prep rather than full Crow.

Q: Can I teach the same peak multiple weeks in a row?

Yes! Returning to the same peak over several weeks allows students to build skill and confidence progressively.

Q: How do I know which peak to choose?

Consider your students' level, what you've been working on recently, the season/energy, and what excites you as a teacher.

Next Steps

Continue developing your sequencing skills:

Sources

This article draws on sequencing examples and principles from:

  • Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens (sample sequences, advanced-level sequencing, healthy shoulder sequences)
  • Power Yoga (strength-building sequences, peak pose progressions)
  • Traditional vinyasa and hatha yoga sequencing principles

The example sequences demonstrate "targeted warming and exploration of peak elements" with systematic progression from simple to complex.

Tags

peak-posessequencesexamplesarm-balancesbackbendsinversions