Yoga Sequences, Cycle 2 - Sport Specific Flows: Week 13, Day 1

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 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 13, Day 1: Lacrosse Short Flow


*Each pose 5 breaths unless otherwise indicated
Child's pose
Cat/Cow 5 rounds
Melting heart pose
Cat/Cow rolls x5 breath in each direction
Prone shoulder stretch on the floor right side
Upward dog
Prone shoulder stretch on the floor left side
Downward dog
Upward dog
5 Sun Salutes B Series with Warrior 1
Prone Stretch
Prone neck stretch right side
Gentle bow pose
Prone neck stretch left side
Gentle bow pose
Seated easy twist to each side
Seated stretches **rolling, flexing, rotating, and stretching arms, hands, fingers, and wrists
Child's pose with shoulder stretch to right
Child's pose with shoulder stretch to left


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