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 5, Day 2: Work Up into Side Crow Flow (Short Flow)
“What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds.”
Mountain Pose
5 Sun Salutations A Series
5 Sun Salutations B Series
Chair Pose: 10 Breaths
Chair Pose With Twist to Right: 5 Breaths
Chair Pose With Twist to Left: 5 Breaths
5 Sun Salutations B Series With Chair Twist Towards Right and Left – 5 Breaths Each Side
Vinyasa
Warrior 1- Warrior 2- Reverse Warrior 4
Vinyasa
Squat Pose: 10 Breaths
Squat Pose with Twist to Right (with bind if possible): 5 Breaths
Toes Balance Pose: 5 Breaths
Squat Pose: 10 Breaths
Squat Pose with Twist to Left (with bind if possible): 5 Breaths
Toe Balance Pose to Pistol Squat on Each Side: 5 Breaths
Vinyasa
Chair Pose Twist to Right With Arms Open to Side Crow: 1 Minute
Working Through the Progression:
Vinyasa
Chair Pose Twist to Left With Arms Open to Side Crow 1 Minute
Working Through the Progression:
Standing Forward Fold: 1 Minute
Spinal Rolls: 5 Rounds With Breath
Reclined Supine Splits to Big Toe Extension to Twist Right Side
Reclined Supine Splits to Big Toe Extension to Twist Right Side
Savasana 10 Minutes
