Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 11, Day 2

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 11, Day 2: Detox Flow (Short flow)

“Our appointment with life is present moment.” -Thich Nhat Hanh

10 Breaths Per Pose:
Easy Pose

Seated Twist
Mountain Pose
Chair Pose
Forward Fold with Twist to Each SIde
Mountain Pose
Tree Pose to Half Bound Lotus Fold
Chair Pose with Twist to Each Side
Mountain Pose
Forward Fold with Bound Twist to Standing Bird of Paradise on Each Side
Mountain Pose
Tree Pose to Half Bound Lotus Fold to Twist
Triangle – Bound Triangle – Standing Split on Each Side
Crescent Lunge Twist on Each Side
Child’s Pose 2 Minutes
Supine Reclined Wind Relieving Pose Right Side
Supine Deep Twists in Eagle Pose Right Side