Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 11, Day 1

Mindith Rahmat

Founder

Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells

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:

 

Centering

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 1: Energizing Flow (Long Flow)

 

"Learn to be genuine in every moment of your life."

 -Chogyan Trungpa

 

Workouts, WOD Awake and Evolve, Yoga Sequences Cycle 1

 

5 x 5 Breaths Per Pose:
Child's Pose
Downward-Facing Dog
Plank Pose
Sphinx Pose
Cobra Pose
Downward-Facing Dog

 

Vinyasa
1/2 Hero's Pose: Hold 1 Minute on Each Side
Boat Pose
Vinyasa
Full Heros Pose Hold 1 Minute
Vinyasa
Head-to-Knee Forward Bend Right SIde
Marichi's Twist Pose Right Side
Vinyasa
Head-to-Knee Forward Bend Right SIde
Marichi's Twist Pose Right Side
Vinyasa
Upward Plank Pose
Vinyasa
Side Plank Pose to Each Side
Vinyasa
Half Moon Pose Right Side
Revolved Half Moon Pose Right Side
Vinyasa
Half Moon Pose Right Side
Revolved Half Moon Pose Right Side
Boat Pose
Wheel Pose x5
Knee to Chest x5
Supine Twist to Each SIde
Savasana

 

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