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:


Breaking Muscle Shop


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 11, Day 3: Jnana Mudra Meditation



To begin, find a comfortable posture for meditation. 

It may be helpful to set a timer for 10-15 minutes for this practice.  
Place your hands on your knees in Jnana mudra, with your palms facing up. Join the tip of the index finger and thumb together. The remaining three fingers are kept straight and extended.
Try to hold this mudra for the entire meditation practice.
Scan your body for any areas of tension or tightness. Pay special attention to any tightness in your neck, mouth, and jaw area.
Begin to feel your body and mind relax as you deepen your breath.   
With each breath feel sense of serenity wave through the body. 
Stay here with this meditation for 10-15 minutes.