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 2, Day 2: Hip Opening Flow (Long Flow)
The body is mortal. It is subject to death. Yet it is the resting place of the immortal, incorporeal self. –Chandogya Upanishad
Half Happy Baby (on each side): 1 Minute
Full Happy Baby: 1 Minute
Spinal Twist: 5 Breaths Right
Reclined Shoelace Pose Right
Spinal Twist: 5 Breaths Left
Reclined Shoelace Pose Left
Full Body Stretch
(All poses to follow 5 breaths each):
Roll Up to Mountain Pose
Downward Dog
Standing Forward Fold
Mountain Pose
Tree Pose Right
Vinyasa
Standing Forward Fold
Roll Up to Mountain Pose
Downward Dog
Standing Forward Fold
Mountain Pose
Tree Pose Left
Vinyasa
Standing Forward Bend (grabbing toes)
*Repeat this Flow 3 Rounds -(5 breaths per pose)
Vinyasa
Warrior 1 -Goddess Pose-Warrior II-Humble Warrior (hands interlaced behind back)
Vinyasa
then
Standing Forward Fold With Interlaced Hands
Vinyasa
Frog Pose: 5 Minutes
Bridge or Wheel: 10 Breaths x 3
Supine Twist Right
Happy Baby: 1 Minute
Supine Twist Left
Savasana: 10 Minutes
