Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 12, Day 3

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 3: Broaden Your Horizons Meditation

“Expand your horizons. Move beyond the normal and mediocre to the extraordinary. Be daring. Ride the waves of life with enthusiasm, passion, and freedom in your heart. Open your arms wide and receive the opportunities that life is presenting you. Be lighthearted. You have much to offer the world. You deserve the very best. Your destiny awaits you; skip towards it.”

~Jayme Barrett~

Find a comfortable seat. Feel your sitting bones release into the floor.

As you begin to deepen your breath, begin to bring your attention to your heart center.

Scan your body for any areas of discomfort or tension.

Reconnect to your breath and heart center as you lengthen through the spine.

Imagine yourself expanding and lengthening with each breath.

Come back to the the inspirational quote and ask yourself – How can I expand my horizons? What actions can I take to move towards my destiny?

Stay here with this meditation for 10-15 minutes.