Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 2, 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 2, Day 3: Wisdom Meditation

Our Sunday meditation practice is inspired by Lao Tzu. Take a few minutes to read and absorb the message below. Imagine how you could apply a piece of the message to your life, work, family, or athletic pursuits.

To the mind that is still, the whole universe surrenders.

To know yet to think that one does not know is best; 

Not to know yet to think that one knows will lead to difficulty.

Kindness in words creates confidence. 

Kindness in thinking creates profoundness. 

Kindness in giving creates love.

Knowing others is intelligence; knowing yourself is true wisdom. 

Mastering others is strength, mastering yourself is true power.

Fill your bowl to the brim and it will spill.

Keep sharpening your knife and it will blunt.

Chase after money and security and your heart will never unclench.

Care about other people’s approval and you will be their prisoner.

Do your work, then step back. The only path to serenity. 


Basic Meditation Practice

Focus your attention on your natural breath pattern, bringing your eyes to a soft gaze or closing your eyes.Try to let incoming the thoughts flow in and then quickly flow out with the breath. Thinking about the wisdom of the message of Lao Tzu listen within and let your mind flow without judgment. As you go in deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of your thoughts and your mental shifts. Stay with this meditation for 5-15 minutes.

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