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 10, Day 2: Baseball long sequence
Each pose 5 breaths unless otherwise indicated:
Child’s pose
Cat/Cow x5
Downward dog
Cobra
Downward dog
Wide legged dog with twist to right
Wide legged dog with twist to left
Vinyasa
Standing forward bend
Yogi squat
Pistol stretch right leg
Yogi squat
Pistol Stretch left leg
3 Cycles of Moon Salutation 5 breaths per pose
Mountain pose
Right leg lunge to hamstring stretch *1 minute each
Downward dog
Upward dog
Left leg lunge to hamstring stretch *1 minute each
Downward dog
Upward dog with neck rotations
Vinyasa
Wide legged dog with calf stretch to right
Wide legged dog with calf stretch to left
Camel pose 1
Hero’s pose
Seated stretches *rolling, flexing, rotating and stretching arms, hands, fingers and wrists
Camel pose 2 *go deeper with arm variations
Child’s pose with shoulder stretch to right
Frog pose *hold 2-3 minutes
Child’s pose with shoulder stretch to left
Right side supine hamstring stretch *hold big toe
Twist with straight or bent knee
Left side supine hamstring stretch *hold big toe
Twist with straight or bent knee
Savasana or Legs up wall *10 minutes
