These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.
 
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 cycle of the Yoga Sequences workout will focus on Sport Specific yoga sequences. Each sport in this program will have two sequences per week. The short sequences will range between 15- 30 minutes and can be added on to the end of a sport session, workout, or short rest day. The longer sequences, ranging from 75-90 minutes, are great for rest and recovery days and will include a deeper practice with standing poses and seated poses.
 
The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.
 
Week 2, Day 2: Running Long Sequence
 

yoga, awake and evolve, yoga sequences

 

 

5 breaths per pose (unless otherwise indicated):
  • Child's pose
  • Cat/Cow x3
  • Downward dog
  • Cobra
  • Downward dog
  • Wide legged dog with twist to right
  • Wide legged dog with twist to left
  • Vinyasa
  • Standing forward bend
  • Yogi squat
  • Pistol Stretch both right leg
  • Yogi squat
  • Pistol Stretch both left leg
  • 5 Cycles of Moon Salutation with lunge on each side
  • Mountain pose
  • Right leg lunge to hamstring stretch *1 minute
  • Downward dog
  • Upward dog
  • Left leg lunge to hamstring stretch *1 minute
  • Vinyasa
  • Wide legged dog with deep calf stretch to right
  • Wide legged dog with deep calf stretch to left
  • Vinyasa
  • Camel pose 1
  • Hero's pose
  • Camel pose 2 *go deeper with hand variations
  • Child's pose
  • Frog pose *hold 2-3 minutes
  • Right side supine hamstring stretch *hold big toe 
  • Twist with straight or bent knee to right
  • Left side supine hamstring stretch *hold big toe 
  • Twist with straight or bent knee to left
  • Happy baby
  • Shoulderstand *10 breaths
  • Savasana or Legs up wall *10 minutes
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