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 6, Day 2: Lunge Flow (Short Flow)

 

Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without. ~ Ymber Delecto

 

yoga, awake and evolve, yoga sequences, vinyasa

Mountain Pose

 

5 Rounds Sun Salutations with Low Lunge on Each Leg

Downward Facing Dog: 10 Breaths

Plank Hold: 15 Breaths

Downward Facing Dog: 10 Breaths

Deep Crescent Lunge Right Leg with Shoulder Opener: 15 Breaths

Downward Dog Split Hold Right Leg: 10 Breaths Into Flip Dog

Vinyasa

Downward Facing Dog: 10 Breaths

Forearm Plank Hold: 15 Breaths

Downward Facing Dog: 10 Breaths

Deep Crescent Lunge Left Leg with Shoulder Opener

Downward Dog Split Hold Left Leg: 10 Breaths - Into Flip Dog

Vinyasa

Low Lunge on Right With Reach Back and Hold on Left: 15 Breaths

Vinyasa

Low Lunge on Right With Reach Back and Hold on Left: 15 Breaths

Frog Pose: 2-3 Minutes

Vinyasa

Savasasna: 10 Minutes

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