Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 8, Day 3

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, 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 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 8, Day 3: Water Meditation

"Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend." 

~Bruce Lee~



Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 8, Day 3 - Workouts, WOD Awake and Evolve, Yoga Sequences Cycle 1


Find a comfortable seat for your meditation practice. 


Close your eyes imagine flowing water in a stream or pool.


Imagine yourself stepping into the water and feeling the water flowing around your body.


As you go further into the water, begin to feel running water gently flowing down onto your head.


Continue to feel water flowing as it moves down over your head, and down your neck and shoulders. 


Begin to feel water flow down your arms and back and all around your body. 


Feel your body becoming more peaceful and relaxed. Continue to imagine water flowing all around your body, and feel as if you are becoming one with the water.


Stay here with this meditation for 10-15 minutes.

See more about: ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.