Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 3, 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 3, Day 2 : Shoulder Opening Flow (Short Flow)


By embracing your mother wound as your yoga, you transform what has been a hindrance in your life into a teacher of the heart. ~Phillip Moffitt


Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 3, Day 2 - Workouts, WOD Awake and Evolve, Yoga Sequences Cycle 1


5 breaths per pose:

  • Mountain Pose
  • Sun Salutations X 3
  • Low Crescent Lunge Right
  • Vinyasa
  • Low Crescent Lunge Left
  • Vinyasa
  • High Crescent Lunge Right
  • High Crescent Lunge Left
  • Vinyasa
  • Triangle Pose Right
  • Revolved Triangle Right
  • Five Pointed Star with Shoulder Opener (*Cow Face Pose) Forward Fold
  • Revolved Triangle
  • Vinyasa
  • Triangle Pose Left
  • Revolved Triangle Left
  • Five Pointed Star with Shoulder Opener (* Cow Face Pose) Forward Fold
  • Vinyasa

Reverse Prayer Pose Seated Forward Fold: 15 Breaths



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