Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 10, Day 1

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 10, Day 1: Spinal Release Flow (Long Flow)

As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow — or we begin to flow more in our lives. ~Cybele Tomlinson

5 Breaths Per Pose:
Diamond Pose
Cobblers Pose
Rabbit Pose
Child’s Pose
Mountain Pose
Sun Salutations x4
Camel Pose
Mountain Pose
Sun Salutations x3
Camel Pose
Mountain Pose
Sun Salutations x2
Downward Dog Split Hold on Each Side
Forward Bend
Child’s Pose
Seated Forward Fold: 1 Minute
Seated Wide Angle Fold: 1 Minute
Diamond Pose
Cobblers Pose
Frog Pose: 2 Minutes
Happy Baby
Reclined Twist