Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 4, 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 4, Day 3: Shifting Perspectives Meditation

If you want to become whole, let yourself be partial. 

If you want to become straight, let yourself be crooked. 

If you want to become full, let yourself be empty.


Use this meditation examine a new perspective about a situation, conversation, or decision. Investigate a new vantage point with this meditation, finding more equanimity and acceptance in any moment you come across.

Find a quiet place, using a cushion or chair to support your spine in an erect yet relaxed posture.

Close your eyes gently and find your natural breath pattern. Fill your body with breath as you let your mind begin to relax.

Begin to examine a situation, conversation, or decision, that is weighing hard on your mind. Take a few moments to find a new perspective on the issue. Begin to examine an alternate path or acceptance of this issue. What might the outcomes be?

Take 10-15 deep breaths and start to draw your focus deeply into your natural breath pattern.

Now completely clear the mind of thoughts, focusing on acceptance of the outcome of this issue, no matter what it might be.

Stay with this practice for 5-10 minutes listening to your breath. Find peace in your situation as you begin notice the effects of this meditation.