Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 11, Day 1

This cycle of yoga sequences is designed with athletes in mind. Each week’s practice focuses on a different sport, with short flows for recovery and longer practices to go deeper into poses.

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 11, Day 1: Soccer Short Sequence

1 minute per pose unless otherwise indicated:
Butterfly/cobbler stretch
Seated wide leg forward fold
Seated wide legged forward for with twist to right * 5 breaths
Right side double pigeon
Right leg cows face pose
Seated wide legged forward for with twist to left *5 breaths
Left side double pigeon
Left leg cows face pose
Yogi squat to toe squat *5 breaths
Pistol Stretch right side *5 breaths
Toe stand balance *5 breaths
Pistol stretch right side *5 breahs
Right leg bent knee forward fold
Left leg bent knee forward fold
Right leg lunge
Right leg hamstring stretch
Childs pose or Frog pose
Left leg lunge
Left leg hamstring stretch