Welcome to the new Yoga sequence workout. Here you will find different cycles and sequences programmed by an expert yoga teacher. These yoga sequences provide a blueprint or yoga map for teachers and students.

 

This is the basic framework we will be looking at in the sequencing cylces.

  • Short Vinyasa Flow: 20-45 Minutes 
  • Long Vinyasa Flow: 60 -90 Minutes
  • Short Yin Flow: 20-45 Minutes
  • Long Yin Flow: 60-90 Minutes

 

Here is an example of a 90 minute Vinyasa Flow class sequence you might find:

 

Centering

5-10 minutes of clearing the mind and prepping the body for practice - this can include breathing practices and some opening poses or light movements with breath.  The focus during this time is fully clear the space of distractions and enter the present moment.

 

Warm Up

10-15 minutes of warming postures 

 

Standing Poses

30+ minutes of sun salutations, standing poses, balance poses and energizing pose sequences 

 

Going Deeper

20-30 minutes for hip openers, skill work, and fine tuning poses

 

Final Poses

10-15 minutes for inversions, backbends, and twists

10 minutes or more of savasana.

 

The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.

 

Week 6, Day 1: Deep Stretch Flow (Long Flow)

 

Yoga exists in the world because everything is linked. ~ Desikashar

 

Child's Pose: 5 Deep Breaths 
Cobra Pose: 5 Deep Breaths 
Sphinx Pose: 5 Deep Breaths

 

Right Side:
Head to Knee Pose: 5 Deep Breaths  
Wide Legged Forward Bend: 1 Minute
Seated Wide Angle Pose: 1 Minute
Reclined Pigeon Pose (supine position): 5 Deep Breaths 
Pigeon Pose: 2 Minutes
Split: 1 Minute

 

Downward Facing Dog Pose: 5 Deep Breaths 
Child's Pose: 5 Deep Breaths 
Cobra Pose: 5 Deep Breaths 
Sphinx Pose: 5 Deep Breaths

 

Left Side:
Head to Knee Pose: 5 Deep Breaths 
Wide Legged Forward Bend: I Minute
Seated Wide Angle Pose Pose: 1 Minute
Reclined Pigeon Pose (supine position): 5 Deep Breaths 
Pigeon Pose: 2 Minutes
Split: 1 Minute

 

Downward Facing Dog
Seated Forward Fold: 2 Minutes

 

Plow Pose: 10 Breaths
Ear Pressure Pose: 5 Breaths
Fish Pose: 5 Breaths
Spinal Twist to Each Side: 10 Breaths
Knees to Chest: 5 Breaths

 

Savasana: 10 Minutes

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