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

Love is the light that dissolves all walls between souls, families and nations. 

~Paramahansa Yogananda~

Sit in a comfortable position, either on the floor, or in a chair. Sit up tall with the spine and the shoulders relaxed and feel the chest open. As you inhale bring your hands together at the heart center or sternum area in a prayer position, pressing the palms together. Take a moment to scan the body and begin to breathe slow and deep into the belly. Relax the eyes and begin to free the mind of any passing thoughts or distractions.

As you close the eyes begin to feel your heart space and imagine a warm green light, radiating out from the center of your heart. Visualize this energy flowing around the heart center, out through the body, and flowing back into the heart center. With each exhale, let go of something fearful, upsetting, or distracting and with each exhale bringing in love, kindness, light, and compassion. Stay here for 20-25 slow deep breath cycles.

Coming back to your natural breath, gently release the palms down towards the knees and feel the shoulders relax and the chest open. Stay here for 5-15 minutes listening to the breath and coming back to your heart center focus.

Notice the changes in your perspective, your reactions to challenging situations, and stress levels throughout the rest of the day.