Beginner Sequences
List:
Marjaryasana Sequence
Energy Boost Sequence
Marjaryasana Sequence
Rounded upper back (kyphosis) is one of the most common postural imbalances, particularly among youth—and especially young women. This condition typically involves the scapulae moving apart, inward and forward rotation of the shoulder joints, and shortening of the pectoral muscles at the front of the body. These changes contribute to the weakening and overstretching of the pectoral muscles, as well as the trapezius and rhomboid muscles in the upper back.
Over time, this muscular imbalance leads to postural kyphosis, which initially affects appearance and, in more advanced stages, can progress into chronic and irreversible conditions.
The Marjaryasana Sequence is designed to strengthen the posterior muscles of the back—including the trapezius, rhomboids, and erector spinae—which play a vital role in correcting rounded back posture and promoting spinal alignment.
Energy Boost Sequence
While food is undoubtedly our primary source of energy, the way we absorb, process, and distribute this energy is entirely dependent on our physical condition. It can be said that maintaining a high level of physical energy not only requires a balanced and nutritious diet, but also depends on proper digestion, efficient metabolism, and optimal energy circulation throughout the body.
Regular practice of the Energy Boost Sequence supports these physiological functions by increasing muscle glycogen stores and helping the body adapt to a more efficient energy metabolism, thereby playing a direct role in enhancing physical vitality and endurance.
