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 6, Day 3: Begninners Zen Meditation


“Zen is not “attained” by mirror-wiping mediation, but by “self-forgetfulness in the existential ‘present’ of life here and now.” We do not “come”, we “are.” Don’t strive to become, but be.”

~Bruce Lee~


Begin by taking a half lotus position, full lotus position, crossed legs seat, or simply sit in a chair. In a seated position you can allow the chi to flow freely through the body with the breath.
Close the eyes and begin to listen to your breath pattern. Your only focus now is breathing slow and deep.
Take 6 full deep breaths, on the inhale count to 6, and on the exhale again count to 6 again.
Now let the breath flow naturally from your belly. Keep your attention focused only on your breath, as the mind begins to wander, come back to the breath again and again. 
This is the essence of a Zen practice, simply be here, quiet with your breath, and nothing else.
Try to stay here for at least 10-15 minutes, enjoying the benefits of this simple practice.