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 cycle of the Yoga Sequences workout will focus on Sport Specific yoga sequences. Each sport in this program will have two sequences per week. The short sequences will range between 15- 30 minutes and can be added on to the end of a sport session, workout, or short rest day. The longer sequences, ranging from 75-90 minutes, are great for rest and recovery days and will include a deeper practice with standing poses and seated poses.
The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.
Week 3, Day 2: Rowing Long Sequence
Each pose 5 breaths unless otherwise indicated:
Standing forward bend with ragdoll arms
Mountain pose with interlaced arms in shoulder stretch
Cat/Cow x5
Melting Heart
Child’s pose
Table top stretch – reach back to grab foot right side
Downward dog
Table top stretch – reach back to grab foot left side
Shoulder stretch in child’s pose right side
Cat/Cow
Shoulder stretch in child’s pose left side
Downward dog
Vinyasa
Crescent – Warrior 1 – Warrior 2- Warrior 3 on right
Vinyasa
Crescent – Warrior 1 – Warrior 2- Warrior 3 on left
Vinyasa
Child’s pose
Hero’s pose
Pigeon pose right side *2 minutes
Cows face stretch right side with arm variation *use a strap to go deeper
Pigeon pose left side *2 minutes
Cows face stretch right side with arm variation *use a strap to go deeper
Seated forward bend *2 minutes
Rotating neck stretch side to side with side bend
Bridge pose x3 *10 breaths
Wheel pose x3
Wide legged easy supine twist to each side * feet as wide as mat
Savasana *10 minutes
