Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 12, 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 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:

1/2 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
Forward Fold
Tree Pose on Each SIde
Forward Fold Grabbing Big Toes
Goddess Pose Hold 15 Breaths (standing frog)
High Lunge Right leg
Lizard Right Leg
High Lunge Left Leg
Vinyasa Left Leg
Goddess Pose Hold 15 Breaths (standing frog)
Plank Hold to Side Plank to Plank to Side Planks
Wide Legged Child’s Pose
Frog Pose 3 minutes
Bridge Pose
Plow Pose
Supine twists

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