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 12, Day 2: Kettlebell Long Sequence
You will need a strap, bolster and blanket. Each pose 5 breaths unless otherwise indicated:
Happy baby
Knees to chest
Reclining big toe pose with *strap and 3 variations on right leg
- 1 center
- 2 right side
- 3 twist to left side
Supine twist right with eagle legs
Happy baby
Supine twist left with eagle legs
Wide legged straddle grabbing toes
Reclining big toe pose with **strap and 3 variations left leg
- 1 center
- 2 left side
- 3 twist to right side
Knees to chest
Spinal rolling x5 up to yogi squat
Squat hold *1 minute
Standing forward bend *1 minute in any arm variation
3 Rounds Moon Salutations with lunge to hamstring stretch on each side
Child’s Pose
Melting Heart Pose
Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
Right side
Cow face pose with arm variation *1 minute
Pigeon pose *2 minutes
Upward facing dog pose with neck rotations
Downward dog
Head to knee pose *1 minute
Forward fold *1 minute
Left Side
Cow face pose with arm variation *1 minute
Pigeon pose *2 minutes
Downward dog
Head to knee pose *1 minute
Plow pose *10 breaths
Easy wide legged twist to right
Knees to chest
Easy wide legged twist to left
Knees to chest
Legs up wall * optional to use a bolster, blanket and strap *10 minutes
