Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 10, Day 3

Welcome to the new Awake & Evolve vinyasa yoga sequences. These yoga flows are intended to provide a blueprint for teachers and students of yoga.

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 10, Day 3: Radiant Health Meditation

“The supreme prayer of my heart is not to be learned, rich, famous, powerful, or good, but simply to be radiant. I desire to radiate health, cheerfulness, calm courage, and good will. I wish to live without hate, whim, jealousy, envy, fear.

I wish to be simple, honest, frank, natural, clean in mind and clean in body, unaffected, as ready to say I do not know, if it be so, and to meet all men on an absolute equality, to face any obstacle and meet every difficulty unabashed and unafraid. I wish others to live their lives, too – up to their highest, fullest, and best.

To that end I pray that I may never meddle, interfere, dictate, give advice that is not wanted, or assist when my services are not needed. If I can help people, I’ll do it by giving them a chance to help themselves; and if I can uplift or inspire, let it be by example, inference, and suggestion, rather than by injunction and dictation. That is to say, I desire to be radiant – to radiate life.”

~Elbert Hubbard~

Radiant Health Meditation

Focus your attention on your natural breath pattern and close your eyes.

Let any incoming thoughts flow in and then quickly flow out with the breath. Free yourself from all distractions.

With each inhale imagine your body, mind, and spirit in a place of optimal health. What does a living a radiant life mean to you? Take a moment to assess what might be lacking in your life to make it radiant. What choices, actions, comments, or reactions might you alter to live a more radiantly and healthy life?

Scan the body for any sensations of pain, discomfort, or fatigue. With each deep breath imagine yourself breathing vitality, warmth, and positive energy into these areas.

Go further in your meditation and scan the body again, this time from the toes all the way to the head. Use the breath again to stimulate the mind and body through this journey.

As you go deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and any mental shifts.

Keep coming back to the focus of this meditation practice.

Stay with this meditation for 15 minutes or longer.