Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 2, 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 2, Day 1: Cardio Core Flow (Long Flow)

Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly and resolutely in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind in the hopes of something better. ~ Donna Farhi

5 Rounds:
Boat Pose: 10 Breaths
Plank: 10 Breaths
Side Plank Right
(Flip your side plank, taking the foot of your top leg behind the foot of the grounded leg)
Plank: 10 Breaths
Side Plank Left
Cobra: 5 Breaths
Upward Dog: 5 Breaths
Downward Facing Dog: 5 Breaths
Mountain Pose: 5 Breaths

Locust with Hands Interlaced: 5 Breaths x 3 Rounds
Shoulder Opener Right: 10 Breaths
Shoulder Opener Left: 10 Breaths
Bow: 3 Rounds x 5 Breaths
Child’s Pose: 15 Breaths
Ab Bicycles x 50
Happy Baby: 10 Breaths
Spinal Twist: 1 Minute on Each Side

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