Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 10, Day 2

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 2: Heart Opening Flow (Short Flow)

Yoga exists in the world because everything is linked. ~ Desikashar

10 Breaths Per Pose:

Supine Twist

Bridge Pose x3
3-5 Rolls up to seated
Cobra Hold
Upward Facing Dog Hold
Standing Head to Big Tow Pose
Dancer’s Pose
Forward Fold with Hands Interlaced
Seated Wide Angle Pose: 1 Minute
Seated Head to Knee Pose: 1 Minute on Each Side
Reclined Cobblers Pose on Bolster: 5 Minutes