Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 12, 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 12, Day 1: Sensitive SI Joint Pain Flow (Short Flow)

Yoga is possible for anybody who really wants it. Yoga is universal…. But don’t approach yoga with a business mind looking for worldly gain. ~Sri Krishna Pattabhi Jois

10 Breaths Per Pose:
Mountain Pose Hold
Standing Forward Fold
Soft and Slow Vinyasa
Triangle Pose
Five Pointed Star Pose
Wide Legged Standing Forward Fold
Repeat on Left Side
Reclined Pigeon RIght Side
Downward Facing Dog Pose
Reclined Pigeon Left Side
Downward Facing Dog Pose
Child’s Pose
Cobra Pose
Diamond Pose
Seated Head to Knee Pose
Legs Up the Wall Pose Hold 5 Minutes

Leave a Comment

Do Not Sell My Personal Information