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:
Centering
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 2: Frog Flow (Long Flow)
“You are important enough to ask and you are blessed enough to receive back.”
5 Breaths in Each Pose:
½ Happy Baby on Each Side
Reclined Twist
Full Happy Baby 1 Minute
Eagle legs twist
Full Happy Baby 1 Minute
Supine Wide Legged Stretch
Downward Dog
Vinyasa
Forward Fold
Vinyasa
Tree Pose on Each SIde
Vinyasa
Forward Fold Grabbing Big Toes
Vinyasa
Goddess Pose Hold 15 Breaths (standing frog)
Vinyasa
High Lunge Right leg
Lizard Right Leg
Vinyasa
High Lunge Left Leg
Lizard
Vinyasa Left Leg
Goddess Pose Hold 15 Breaths (standing frog)
Plank Hold to Side Plank to Plank to Side Planks
Vinyasa
Wide Legged Child’s Pose
Frog Pose 3 minutes
Bridge Pose
Plow Pose
Supine twists
Savasana
