Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 4, Day 2
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.
10-15 minutes of warming postures
30+ minutes of sun salutations, standing poses, balance poses and energizing pose sequences
20-30 minutes for hip openers, skill work, and fine tuning 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 2: Cooling and Calming Flow (Short Flow)
Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted - in body, mind, and heart - and how gradually to open and release these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow - or we begin to flow more in our lives. ~ Cybele Tomlinson
Seated Easy Pose with Nadi Shodna (Alternate Nostril Breathing) *See description below
Head and Neck Rolls x5
Shoulder Rolls x5
Cat/Cow: 10 Rounds
Child's Pose: 5 Breaths
Lay on Back - Full Body Stretch 5 Breaths
Thread the Needle Right: 10 Breaths
Supine Twist Right: 5 Breaths
Lay on Back - Full Body Stretch: 5 Breaths
Thread the Needle Left: 10 Breaths
Supine Twist Left: 5 Breaths
Legs up the Wall Pose: Hold for 10-15 minutes
*To perform alternate nostril breathing: Use your right thumb to close off your right nostril, then inhale slowly through left nostril. Pause for a second, close your left nostril with the ring finger and release your thumb off the right nostril. Exhale through your right nostril, inhale through right nostril, pause, close the right nostril, breathe out through left nostril and repeat for a few more rounds.