Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 4, Day 2

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 2: Cooling and Calming Flow (Short Flow)

Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted – in body, mind, and heart – and how gradually to open and release these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow – or we begin to flow more in our lives. ~ Cybele Tomlinson

Seated Easy Pose with Nadi Shodna (Alternate Nostril Breathing) *See description below

Head and Neck Rolls x5

Shoulder Rolls x5

Cat/Cow: 10 Rounds

Child’s Pose: 5 Breaths

Lay on Back – Full Body Stretch 5 Breaths

Thread the Needle Right: 10 Breaths

Supine Twist Right: 5 Breaths

Lay on Back – Full Body Stretch: 5 Breaths

Thread the Needle Left: 10 Breaths

Supine Twist Left: 5 Breaths

Legs up the Wall Pose: Hold for 10-15 minutes

*To perform alternate nostril breathing: Use your right thumb to close off your right nostril, then inhale slowly through left nostril. Pause for a second, close your left nostril with the ring finger and release your thumb off the right nostril. Exhale through your right nostril, inhale through right nostril, pause, close the right nostril, breathe out through left nostril and repeat for a few more rounds.

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