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 3, Day 1 : Strong Arm Flow (Long Flow)
Let the beauty we love, be what we do; there are hundrends of ways to kneel and kiss the ground.~Rumi
Child’s Pose
Cat/Cow
Downward Facing Dog
Plank to Push Up x 5 Rounds
Locust
Upward Facing Dog
Side Plank Right
Downward Facing Dog
Child’s Pose
Cat/Cow
Downward Facing Dog
Plank to Push Up x 5 Rounds
Locust
Upward Facing Dog
Side Plank Left
Mountain
Vinyasa 5 Rounds
Dolphin 10 Breaths
Forearm Plank 15 Breaths
5 Breaths Per Pose For Following Cycle:
- Downward Dog
- Vinyasa
- Chair
- Chair Twist Right
- Vinyasa
- Chair Twist Left
- Vinyasa
- Warrior 1 with Eagle Arms Right on Top
- Vinyasa
- Warrior 1 with Eagle Arms Left on Top
- Downward Facing Dog
Dolphin Pose or Forearm Stand: 1 Minute
Child’s Pose: 10 Breaths
Supine Spinal Twist with Eagle Legs Right Side
Knees to Chest: 10 Breaths
Supine Spinal Twist with Eagle Legs Left Side
Knees to Chest: 10 Breaths
Savasana 10 Minutes
