Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 4, 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 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


Knee to Chest x5 Right

Downward Facing Dog



Knee to Chest x5 Left

Downward Dog

Bend Raised Leg Knee Circles x5 Right


Downward Dog

Bend Raised Leg Knee Circles x5 Left


Downward Dog

Flip Dog Right


Downward Dog

Flip Dog Left

Repeat Series

3 Rounds on Each Side (5 breaths per pose):


Warrior I-Warrior II-Revolved Warrior-Extended Side Angle-Triangle Pose


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