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 8, Day 2: Goddess Flow (Long Flow)
Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly and resolutely in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind in the hopes of something better. ~ Donna Farhi
*5 Breaths per Pose:
Child’s Pose
Cat/Cow
Downward Facing Dog Pose
Vinyasa
Warrior 1 to Warrior 2 to Goddess Pose with Eagle Arms Right Side
Vinyasa
Warrior 1 to Warrior 2 to Goddess Pose with Eagle Arms Left Side
Vinyasa
Warrior 1 to Warrior 2 to Goddess Pose with Hands in Namaste- Forward Fold Right Side
Vinyasa
Warrior 1 to Warrior 2 to Goddess Pose with Hands in Namaste- Forward Fold Left Side
Vinyasa
Goddess Pose Hold with Hands Interlaced Above Head
Child’s pose
Plank Hold
Cobra Pose
Shoulder Stretch Right and Left Sides
Bow Pose
Vinyasa
Double Pigeon Pose 2 Minutes
Downward Facing Dog
Double Pigeon Pose 2 Minutes
Downward Facing Dog
Reclined Pigeon Right and Left Sides
Reclined Twist
Savasana
