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 cycle of the Yoga Sequences workout will focus on Sport Specific yoga sequences. Each sport in this program will have two sequences per week. The short sequences will range between 15- 30 minutes and can be added on to the end of a sport session, workout, or short rest day. The longer sequences, ranging from 75-90 minutes, are great for rest and recovery days and will include a deeper practice with standing poses and seated poses.

 

The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.

 

Week 14, Day 1: Football Short Sequence
*Each pose 5 breaths unless otherwise indicated
Start in a supine position
Count 10 slow deep breaths with eyes closed

  • Knees to chest *5 breaths
  • Right knee to chest
  • Thread the needle on right side hold *1 minute
  • Knees to chest
  • Happy baby
  • Left knee to chest
  • Thread the needle on left side hold *1 minute
  • Happy baby
  • Roll back and forth on spine slow and controlled x5 rounds
  • Table top reach back and grab right foot
  • Cat/Cow x3
  • Downward dog
  • Table top reach back and grab left foot
  • Sphinx
  • Downward dog
  • Walk up to yoga squat hold *1 minute
  • Standing forward fold *1 minute clasp hands for shoulder opener
  • Mountain pose 
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