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:

 

Centering

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 5, Day 1: Neck Release Flow (Long Flow)

 

Every breath we take, every step we make, can be filled with peace, joy and serenity. We need only be awake, alive in the present moment." -Thich Nhat Hanh

 

Easy Pose Crossed Legged Pose Forward Fold: 10 Breaths

Neck Release to Right (right hand on left ear -10 breaths)

Table Top: 5 Breaths

Cat/Cow: 5 Rounds

 

Easy Pose Crossed Legged Pose Forward Fold: 10 Breahs

Neck Release to Left (left hand on right ear -10 breaths)

Table Top: 5 Breaths

Cat/Cow: 5 Rounds

 

Downward Facing Dog: 10 Breaths

Child's Pose: 5 Breaths

Plank: 5 Breaths

Cobra Pose: 3 Breaths

Child's Pose: 5 Breaths

 

Downward Facing Dog: 10 Breaths

Child's Pose: 5 Breaths

Plank: 5 Breaths

Cobra Pose: 5 Breaths

Child's Pose: 5 Breaths With Very Wide Knees

 

Rabbit Pose: 5 Breaths

Vinyasa 

 

Seated Head to Knee Pose Right Side: 5 Breaths

Cobblers Pose: 10 Breaths 

Vinyasa 

 

Seated Head to Knee Pose: Left Side 5 Breaths

Cobblers Pose: 10 Breaths

Vinyasa 

 

Hero's Pose: 10 Breaths 

Vinyasa 

 

Reclined Heroes Pose: 10 Breaths with Shoulder Opener

Camel Pose: x3 Rounds 5 Breaths Each

Child's Pose: 5 Breaths With Very Wide Knees

Rabbit Pose: 5 Breaths

Seated Head, Neck and Shoulder Rolls for a Few Breaths

Vinyasa 

 

Rabbit Pose: 5 Breaths With Optional Interlaced Hands

Seated Twist: 5 Breaths on Each Side

Bridge Pose 10 Breaths

1/2 Happy Baby Into Spinal Twist Right: 1 Minute of Each

1/2 Happy Baby Into Spinal Twist Right: 1 Minute of Each 

Savasana 10 Minutes

Topic: