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 4, Day 2: Olympic Weightlifting/Strength and Conditioning Long Flow

 


*Each pose 5 breaths unless otherwise indicated

  • Supine position: take 10 deep breaths with eyes closed
  • Happy Baby
  • 1/2 Happy Baby to right with extended leg
  • Happy Baby
  • 1/2 Happy Baby to left with extended leg
  • Knees to chest
  • Wide legged knees to chest
  • Cat/Cow x3
  • Child's Pose
  • Melting Heart pose
  • Vinyasa
  • Triangle - Revolved Triangle on right
  • Vinyasa
  • Wide legged forward fold hands on waist
  • Vinyasa
  • Triangle - Revolved Triangle on left
  • Vinyasa
  • Wide legged forward fold hands on floor
  • Vinyasa
  • Wide legged forward fold hands clasped behind for deep shoulder stretch
  • Goddess Pose with eagle arms on right
  • Vinyasa
  • Goddess Pose with eagle arms on left
  • Chair Pose hold
  • Yogi squat hold *1 minute
  • Toe Squat with wrist stretch 
  • Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
  • Seated forward bend
  • Additional seated stretches ** rolling, flexing, rotating and stretching hands, fingers and wrists
  • Head to knee pose right
  • Head to knee pose left
  • Forward Fold
  • Flowing Bridge x5 rounds
  • Supported Reclined Cobblers pose *2-3 minutes
  • Savasana *10 minutes
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