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 4, Day 1: Bliss Flow (Long Flow)
“Before you’ve practiced, the theory is useless; After you’ve practiced, the theory is obvious.” ~ David Williams, Ashtanga teacher
Reclined Cobblers Pose: 2 Minutes
5 Breaths Per Pose:
Downward Facing Dog
Plank
Knee to Chest x5 Right
Downward Facing Dog
Vinyasa
Plank
Knee to Chest x5 Left
Downward Dog
Bend Raised Leg Knee Circles x5 Right
Vinyasa
Downward Dog
Bend Raised Leg Knee Circles x5 Left
Vinyasa
Downward Dog
Flip Dog Right
Vinyasa
Downward Dog
Flip Dog Left
Repeat Series
3 Rounds on Each Side (5 breaths per pose):
Vinyasa
Warrior I-Warrior II-Revolved Warrior-Extended Side Angle-Triangle Pose
Vinyasa
Seated Forward Fold 1 Minute
Seated Twist I Minute Each Side
Wide Legged Forward Bend 1 Minute
Plow Pose 10 Breaths
Reclined Cobblers Pose 2 Minutes
Savanasa 10 Minutes
