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 9, Day 2: Tennis Long Sequence
You will need a strap for this sequence.
Each pose 5 breaths unless otherwise indicated:
Mountain pose
Torso rotations from side to side with breath x10
Chair pose
1/2/ Sun Salutations x 3
Chair pose with twist to right
Vinyasa
Chair pose with twist to left
Vinyasa
Mountain pose
Shoulder shrugs x 5 forward and 5 backwards
Vinyasa
Triangle – Revolved Triangle – Half Moon – Warrior 2 on right and left
Mountain pose
Torso rotations from side to side with breath 10 rounds
Chair pose
1/2/ Sun Salutations x 3
Chair pose with twist to right
Vinyasa
Chair pose with twist to left
Vinyasa
Triangle – Revolved Triangle – Half Moon – Warrior 2 on right and left side
Mountain pose
Shoulder shrugs x 5 forward and 5 backwards
Shoulder strech with strap 3-5 rotations
Vinyasa
Child’s pose
Melting heart pose
Prone shoulder stretch on right
Bow pose 1
Child’s pose
Hero’s pose *1 minute
Seated stretches *rolling, flexing, rotating and stretching arms, hands, fingers and wrists
Prone shoulder stretch on left
Bow pose 2 *option for a rolling bow pose 5 breaths to right and 5 breaths to left
Upward dog with neck rotations
Downward dog
Headstand
Rolling bridge pose x3
Knees to chest
Savasana
