Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 1, Day 3

Welcome to the new Awake & Evolve vinyasa yoga sequences. These yoga flows are intended to provide a blueprint for teachers and students of yoga.

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 3: Meditation

Yoga is difficult for the one whose mind is not subdued. ~Bhagavad Gita

Wave Flow Meditation

To begin meditation find a quiet place If it makes you more comfortable use a cushion under you bottom or chair to support your spine in an erect yet relaxed posture.

Close your eyes gently and find your natural breath pattern.

Fill your body with breath as you let your mind begin to relax.

Begin to notice what thoughts, sounds, and feelings arise. As each though comes up try to allow it to go like the waves of the ocean. Allow each inhale and exhale to flow like a wave. Imagining the flow of waves in the ocean, focus each breath on one flowing wave, in and out.

Draw your attention more and more in to the breath and away from the passing thoughts. Remain present, yet relaxed with each flowing breath. Feel each breath rise and fall in a wave rhythm.

Stay with this wave flow of breath for 5-10 minutes. Notice the effects of this mindfulness practice.

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