Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 2, Day 2

Mindith Rahmat


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:



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 2, Day 2: Hip Opening Flow (Long Flow)


The body is mortal. It is subject to death. Yet it is the resting place of the immortal, incorporeal self. –Chandogya Upanishad


Workouts, WOD Awake and Evolve, Yoga Sequences Cycle 1


Half Happy Baby (on each side): 1 Minute
Full Happy Baby: 1 Minute
Spinal Twist: 5 Breaths Right
Reclined Shoelace Pose Right
Spinal Twist: 5 Breaths Left
Reclined Shoelace Pose Left
Full Body Stretch


(All poses to follow 5 breaths each):
Roll Up to Mountain Pose
Downward Dog
Standing Forward Fold
Mountain Pose
Tree Pose Right
Standing Forward Fold
Roll Up to Mountain Pose
Downward Dog
Standing Forward Fold
Mountain Pose
Tree Pose Left
Standing Forward Bend (grabbing toes)
*Repeat this Flow 3 Rounds -(5 breaths per pose)


Warrior 1 -Goddess Pose-Warrior II-Humble Warrior (hands interlaced behind back) 
Standing Forward Fold With Interlaced Hands


Frog Pose: 5 Minutes
Bridge or Wheel: 10 Breaths x 3
Supine Twist Right
Happy Baby: 1 Minute
Supine Twist Left
Savasana: 10 Minutes



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