Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 1, Day 1

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells


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.


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 1, Day 1: 15 Minutes of Bliss (Short Flow)


Yoga is the practice of quieting the mind. ~Patanjali, translated from Sanskrit

When you inhale, you are taking the strength from God. When you exhale, it represents the service you are giving to the world. ~B.K.S. Iyengar


Yoga Sequences, Cycle 1 - Vinyasa Flow: Week 1, Day 1 - Workouts, WOD Awake and Evolve, Yoga Sequences Cycle 1

Begin lying on your back. Flow through the following postures, using your breath to guide and support you throughout your practice:


  • Gentle Supine Twist: 10 Breaths on Each Side
  • Child's Pose: 5 Breaths
  • Downward Dog: 10 Breaths
  • Mountain Pose: 5 Breaths
  • Spinal Rolls: 10 Rounds
  • Gentle Seated Forward Bend: 10 Breaths
  • Cat/Cow: 10 Rounds
  • Child's Pose: 10 Breaths
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