101 Perfect Poses For A Peak Pose Themed Yoga Class: From Arm Balances To Twists

 

 

 

Below are 101 poses that I think are perfect for a peak pose-themed class plan. The poses include arm balances, back bends, balances, bandhas, chest openers, forward bends, inversions, side bends and twists. 

Before you start reading this epic post, you’re probably wandering who wrote it. I’m George Watts, a BWY yoga teacher, and have taught over 800 yoga classes in Wales, UK. I’m always in search of perfect poses for a peak pose themed yoga class.

I’m the creator of the Online Yoga Lesson Planner (the perfect tool for creating peak pose themed lesson plans) and when I’m not teaching, I love creating yoga card decks like my best-selling Chakra Chair Yoga Card Deck.

Hey, if you like this post, you’ll probably want to also read my post called: How to sequence around a Peak Pose.

Okay. Are you ready?

Ah, almost forgot. I’ve created a peak pose-themed class plan overview below for you, so that you can use it as a template. 

 

Here’s A Peak Pose Themed Yoga Class Plan (Crow Pose) That You Can Use As A Template 

 

 

Below is a peak pose-themed class plan that I created for you to use as a template. The number one benefit of a peak pose themed class plan is that it is quick and easy to create, and students love building up to a peak pose!

 

90-Minute Yoga Class Plan: Crow Pose (Bakasana) As The Peak Pose

Class Aims:

1. To build strength, balance, and confidence in Crow Pose (Bakasana).
2. To increase core stability, wrist flexibility, and shoulder strength.
3. To foster a sense of playfulness and exploration in arm balances.

Class Objectives:

1. Prepare the body with dynamic warm-ups targeting the wrists, core, and hips.
2. Progressively build strength and alignment through preparatory poses.
3. Guide students into Crow Pose with clear instructions and modifications.
4. Allow time for exploration, practice, and reflection in the peak pose.

Class Outline:

1. Intro (5 minutes):

• Brief overview of Crow Pose, emphasising strength, focus, and playfulness.
• Set an intention for the practice, encouraging self-exploration and patience (e.g. “In today’s class we will embrace the spirit of the crow, embodying balance, focus, and the courage to take flight into new possibilities.”).
  

2. Warm-Up (15 minutes):

• Child’s Pose (Balasana) with wrist stretches.
• Cat-Cow (Marjaryasana-Bitilasana) to warm up the spine.
• Downward Dog (Adho Mukha Svanasana) focusing on wrist alignment.
• Wrist Bending and Plank On Forearms to build wrist and core strength.

3. Flow Sequence (30 minutes):

• Sun Salutation A (Surya Namaskar A) x3 to build heat.
• Low Lunge (Anjaneyasana) with a twist to open hips and engage core.
• High Plank to Four-limbed Staff to strengthen shoulders and arms.
• Three-Legged Dog (Eka Pada Adho Mukha Svanasana) to prep for arm balancing.
• Standing Forward Bend (Uttanasana) with a focus on weight shifting.

4. Preparatory Poses (20 minutes):

• Garland Squat (Malasana) to open hips and prepare for the squat position.
• Dolphin Pose (Makarasana) for shoulder stability and core engagement.
• Boat Pose (Navasana) to strengthen the core.
• Crow Walking (Kawa Chalanasana): Come into a Wide-legged Squat and sit up, placing palms of hands onto knees. Holding onto knees, come up onto toes as you walk forward, taking small steps, still in the squatting position.

5. Crow Peak Pose (15 minutes):

• Crow Pose (Bakasana): Step-by-step guidance into the pose.
• Modifications: Blocks under feet, one foot lifted.
• Encourage students to explore holding the pose and coming out safely.

6. Cool Down (10 minutes):

• Child’s Pose (Balasana) to release the wrists and shoulders.
• Seated Forward Fold (Paschimottanasana) to stretch the back body.
• Supine Twist On Bolster to release any tension in the spine.
• Happy Baby Pose (Ananda Balasana) for a gentle hip opener.

7. Savasana (5 minutes):

• Savasana to allow students to relax and reflect on the practice.

8. Closing (5 minutes):

• Recap the experience with Crow Pose and the journey toward arm balances.
• Invite students to carry a sense of crow playfulness off the mat.

 

That’s the class plan outline that you can use as template. If you want to turn this into a plan with vibrant, blue yoga stick figures, you’ll want to get your yogic hands on my Online Yoga Lesson Planner. 

Before creating a themed lesson plan, it’s crucial to understand the why peak pose themes are the go-to option for 99% of yoga teachers…

 

12 Reasons Why Peak Pose Themed Yoga Class Plans Are The Go-to Option For 99% Of Yoga Teachers

 

 

You’ve got a Peak Pose themed template. That’s good start, but it’s crucial to understand the top twelve reasons why peak pose themes are the go-to option for 99% of yoga teachers…

Reason 1: Structured Progression
Peak pose themes offer a clear progression, helping students build strength and flexibility incrementally.

Reason 2: Focus on Mastery
They allow students to work toward mastering a specific pose, fostering a sense of accomplishment.

Reason 3: Balanced Sequencing
These plans naturally balance warm-up, peak, and cool-down phases, promoting a well-rounded practice.

Reason 4: Increased Engagement
The anticipation of achieving a peak pose keeps students engaged and motivated throughout the class.

Reason 5: Customisable Intensity
Teachers can adjust the difficulty level to suit beginners or advanced practitioners.

Reason 6: Clear Objectives
A peak pose provides a tangible goal, making the class’s purpose and progression clear to students.

Reason 7: Enhances Creativity
Planning around a peak pose encourages teachers to creatively sequence poses that build toward the climax.

Reason 8: Focus on Alignment
These themes emphasise proper alignment and technique, reducing injury risk and improving pose execution.

Reason 9: Encourages Mindfulness
Students stay present, focusing on the preparatory steps, enhancing body awareness and mindfulness.

Reason 10: Builds Confidence
Achieving a challenging peak pose boosts students’ confidence and encourages them to explore their limits.

Reason 11: Versatility
Peak pose themes can be adapted to various yoga styles, from Hatha Yoga to Chair Yoga, making them versatile for different classes.

Reason 12: Consistent Framework
They provide a consistent framework (template) that can be reused and adapted, making class planning efficient and effective.

 

Okay…now that you know the “reasons”, let’s get started with 17 seated and floor arm balance poses that you could use in a peak pose-themed class plan. 

 

17 Arm Balances (Seated & Floor): To Use In A Peak Pose Themed Yoga Class

 

 

Here are 17 seated and floor arm balances that are perfect for a peak pose-themed class plan. 

 

	Cobra Pose (Bhujangasana)
	Cow Leg Raise Pose (Bitilasana)
	Cow Arm Raises Pose (Bitilasana)
	Cow Head To Pelvis Pose (Bitilasana)
	Cow Hold Foot Pose (Tiger)
	Cow Leg Raises Pose (Bitilasana)
	Crow Pose (Bakasana)
	East Stretch Pose (Purvottanasana)

 

Here are 8 more seated and floor arm balances: 

1. Fallen Star Pose (Patita Tarasana)
2. Firefly Pose (Tittibhasana)
3. Four Limbed Staff Pose (Chaturanga Dandasana)
4. Half Shoulderstand Pose (Ardha Sarvangasana)
5. Handstand Against Wall Pose (Adho Mukha Vrksasana)
6. Headstand Bound Tuck Pose (Baddha Hasta Sirsasana)
7. Kneeling Half Moon Pose (Ardha Chandrasana)
8. Kneeling Superman Pose

 

Below are 13 standing arm balances that are perfect for a peak pose-themed class plan. 

 

13 Arm Balances (Standing): To Use In A Peak Pose Themed Yoga Class

 

 

 

 

Here are 13 standing arm balances that are perfect for a peak pose-themed class plan. 

 

1. Crouching Cat Pose (Bharmanasana)
2. Dolphin Pose (Makarasana)
3. Downward Facing Dog Pose (Adho Mukha Svanasana)
4. Downward Facing Dog Split Pose (Adho Mukha Svanasana)
5. Half Moon Bound Revolved Pose (Baddha Parivrtta Ardha Chandrasana)
6. Flying Pigeon Pose (Eka Pada Galavasana)
7. Half Monkey Pose (Ardha Hanumanasana)
8. Half Moon Pose (Ardha Chandrasana)
9. Half Moon Bound Revolved Pose (Baddha Parivrtta Ardha Chandrasana)
10. Lizard Lunge Pose (Utthan Pristhasana)
11. Runner Pose (Anjaneyasana)
12. Standing Split Pose (Urdhva Prasarita Eka Padasana)
13. Wide Leg Split Pose (Upavishta Konasana)

 

Click here for 100+ more Arm Balance Poses 

 

Below are 10 seated and floor back bends that are perfect for a peak pose-themed class plan. 

 

10 Back Bends (Seated & Floor): To Use In A Peak Pose Themed Yoga Class

 

 

 

Here are 10 seated and floor back bends that are perfect for a peak pose-themed class plan. 

 

1. Baby Camel Pose (Ardha Ushtrasana)
2. Bow Pose (Dhanurasana)
3. Bridge Pose (Dwi Pada Pitham)
4. Camel Pose (Ustrasana)
5. Classical Fish Pose (Matsyasana)
6. Cobra Pose (Bhujangasana)
7. Half Pigeon Pose (Eka Pada Rajakapotasana)
8. King Pigeon Pose (Eka Pada Rajakapotasana)
9. Locust Pose (Salabhasana)
10. Sphinx Pose (Bhujangasana)

 

Click here for 100+ more Seated & Floor Back Bend Poses 

 

Below are 4 standing back bends that are perfect for a peak pose-themed class plan. 

 

4 Back Bends (Standing): To Use In A Peak Pose Themed Yoga Class

 

 

 

Here are 4 standing back bends that are perfect for a peak pose-themed class plan. 

 

1. Crescent Lunge Pose (Anjaneyasana)
2. Dancer Pose (Nataranjasana)
3. Reversed Warrior Pose (Viparita Virabhadrasana)
4. Lunge With Partner Pose (Anjaneyasana)

 

Click here for 100+ more Standing Back Bend Poses 

 

Below are 10 seated and floor balance poses that are perfect for a peak pose-themed class plan. 

 

10 Balance Poses (Seated & Floor): To Use In A Peak Pose Themed Yoga Class

 

 

 

Here are 10 seated and floor balance poses that are perfect for a peak pose-themed class plan. 

 

1. Boat Pose (Navasana)
2. Both Big Toes Pose (Ubhaya Padangusthasana)
3. Bridge Pose (Dwi Pada Pitham)
4. Compass Pose (Surya Yantrasana)
5. Cow Hold Foot Pose (Bitilasana)
6. Crow Pose (Bakasana)
7. Double Closed Lotus Pose (Padma Pindasana)
8. East Stretch Pose (Purvottanasana)
9. Half Shoulderstand Pose (Ardha Sarvangasana)
10. Shoulderstand Pose (Sarvangasana)

 

Click here for 100+ more Balance Poses 

 

Below are 12 standing balance poses that are perfect for a peak pose-themed class plan. 

 

12 Balance Poses (Standing): To Use In A Peak Pose Themed Yoga Class

 

 

 

Here are 12 standing balance poses that are perfect for a peak pose-themed class plan. 

 

1. Airplane Pose (Dekasana)
2. Bound Extended Side Angle (Baddha Utthita Parsvakonasana)
3. Extended Hand To Big Toe Pose (Utthita Hasta Padangustasana)
4. Extended Hand To Big Toe Fold Pose (Utthita Hasta Padangustasana)
5. Half Moon Bow Pose (Ardha Chandrasana Chapasana)
6. Half Moon Bound Revolved Pose (Baddha Parivrtta Ardha Chandrasana)
7. Lunge Twist Pose (Baddha Utthita Parsvakonasana)
8. Revolved Half Moon Pose (Parivrtta Adha Chandrasana)
9. Revolved Triangle Pose (Paravritta Trikonasana)
10. Warrior I Pose (Virabhadrasana I)
11. Warrior II Pose (Virabhadrasana II)
12. Warrior III Pose (Virabhadrasana)

 

Click here for 100+ more Standing Balance Poses 

 

Below are 5 bandhas that are perfect for a peak pose-themed class plan. 

 

5 Bandhas: To Use In A Peak Pose Themed Yoga Class

 

 

 

 

Here are 5 bandhas that are perfect for a peak pose-themed class plan.

 

1. Abdominal Lock (Uddiyana Bandha)
2. Chin/Throat Lock (Jalandhara Bandha)
3. Chin/Throat Lock (Ujjaji Breath)
4. Great Lock (Maha Bandha)
5. Root Lock (Mula Banda)

 

In case you’re new to bandas, here’s a mini course…

A bandha is an internal energy lock used to control and direct the flow of prana (life force) within the body, enhancing stability and concentration during practice. There are three primary bandhas: Mula Banda (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (chin/throat lock), each serving to activate specific energy centers and support the body in various poses.

Below are 7 chest openers that are perfect for a peak pose-themed class plan. 

 

7 Chest Openers: To Use In A Peak Pose Themed Yoga Class

 

 

 

 

Here are 7 chest openers that are perfect for a peak pose-themed class plan. 

 

1. Crescent Moon Pose (Anjaneyasana)
2. Dancer With Strap Pose (Nataranjasana)
3. Downward Facing Dog Pose (Adho Mukha Svanasana)
4. Extended Side Angle Pose (Utthita Parsvakonasana)
5. Fig Tree Pose (Ashvatthasana)
6. Mountain Lock Pose (Tadasana)
7. Reversed Warrior Pose (Viparita Virabhadrasana)

 

Click here for 100+ more Chest Opening Poses 

 

Below are 8 forward bends that are perfect for a peak pose-themed class plan. 

 

8 Forward Bends: To Use In A Peak Pose Themed Yoga Class

 

 

 

Here are 8 forward bends that are perfect for a peak pose-themed class plan. 

 

1. Head To Knee With Strap Pose (Janu Sirasana)
2. Downward Facing Dog Pose (Adho Mukha Svanasana)
3. Dolphin Pose (Makarasana)
4. Extended Hand To Big Toe Fold Pose (Utthita Hasta Padangustasana)
5. Flying Pigeon Pose (Eka Pada Galavasana)
6. Gorilla Pose (Padahastasana)
7. Half Lotus Tree Fold Pose (Uttanasana)
8. Halfway Lift Pose (Urdhva Mukha Uttanasana)

 

Click here for 100+ more Forward Bend Poses 

 

Below are 8 inversions that are perfect for a peak pose-themed class plan. 

 

8 Inversions: To Use In A Peak Pose Themed Yoga Class

 

 

 

Here are 8 inversions that are perfect for a peak pose-themed class plan. 

 

1. Downward Facing Dog Pose (Adho Mukha Svanasana)
2. Dolphin Pose (Makarasana)
3. Gorilla Pose (Padahastasana)
4. Intense Side Stretch I Pose (Ardha Parsvottanasana)
5. Intense Side Stretch II Pose (Ardha Parsvottanasana)
6. Intense Side Stretch III Pose (Ardha Parsvottanasana)
7. Pyramid Pose (Parsvottanasana)
8. Revolved Half Moon Pose (Parivrtta Adha Chandrasana)

 

Click here for 100+ more Inversion Poses 

 

Here are 6 side bends that are perfect for a peak pose-themed class plan. 

 

6 Side Bends: To Use In A Peak Pose Themed Yoga Class

 

 

 

Below are 6 side bends that are perfect for a peak pose-themed class plan. 

 

1. Bananasana Pose
2. Bound Extended Side Angle Pose (Baddha Utthita Parsvakonasana)
3. Extended Side Angle Pose (Utthita Parsvakonasana)
4. Revolved Side Angle Pose (Parivritta Parshvakonasana)
5. Standing Crescent Pose (Indudalasana)
6. Triangle Pose (Trikonasana)

 

Click here for 100+ more Side Bend Poses 

 

Here are 12 twists that are perfect for a peak pose-themed class plan. 

 

12 Twists: To Use In A Peak Pose Themed Yoga Class

 

 

 

Below are 12 twists that are perfect for a peak pose-themed class plan. 

 

1. Bound Extended Side Angle Pose (Baddha Utthita Parsvakonasana)
2. Bound Triangle Pose (Baddha Trikonasana)
3. Extended Side Angle Pose (Utthita Parsvakonasana)
4. Half Moon Pose (Ardha Chandrasana)
5. Lunge Twist Pose (Baddha Utthita Parsvakonasana)
6. Revolved Chair Pose (Parivrtta Utkatasana)
7. Revolved Hand To Big Toe Pose (Parivrtta Hasta Padangusthasana)
8. Triangle Pose (Trikonasana)
9. Deer Twist Pose (Mrigasana)
10. Half Lord Of The Fishes Pose (Ardha Matsyendrasana Matsyendrasana)
11. Noose Pose (Pasasana)
12. Revolved Pigeon Pose (Parivrtta Eka Pada Rajakapotanasana)

 

Click here for 100+ more Twist Poses 

 

Phew! That’s 101 perfect poses for a peak pose-themed class plan.

Below is my conclusion. 

 

George’s Conclusion 

 

I hope these 101 poses spark inspiration for your next peak pose-themed class and that the template provided (scroll to the top of this post) serves as a helpful guide.

For even more peak pose ideas and themed class plans, explore the 100,000+ pre-filled yoga class plans in my Online Yoga Lesson Planner (or craft your own lessons choosing from 3000+ poses).