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 5, Day 1: Neck Release Flow (Long Flow)
Every breath we take, every step we make, can be filled with peace, joy and serenity. We need only be awake, alive in the present moment.” -Thich Nhat Hanh
Easy Pose Crossed Legged Pose Forward Fold: 10 Breaths
Neck Release to Right (right hand on left ear -10 breaths)
Table Top: 5 Breaths
Cat/Cow: 5 Rounds
Easy Pose Crossed Legged Pose Forward Fold: 10 Breahs
Neck Release to Left (left hand on right ear -10 breaths)
Table Top: 5 Breaths
Cat/Cow: 5 Rounds
Downward Facing Dog: 10 Breaths
Child’s Pose: 5 Breaths
Plank: 5 Breaths
Cobra Pose: 3 Breaths
Child’s Pose: 5 Breaths
Downward Facing Dog: 10 Breaths
Child’s Pose: 5 Breaths
Plank: 5 Breaths
Cobra Pose: 5 Breaths
Child’s Pose: 5 Breaths With Very Wide Knees
Rabbit Pose: 5 Breaths
Vinyasa
Seated Head to Knee Pose Right Side: 5 Breaths
Cobblers Pose: 10 Breaths
Vinyasa
Seated Head to Knee Pose: Left Side 5 Breaths
Cobblers Pose: 10 Breaths
Vinyasa
Hero’s Pose: 10 Breaths
Vinyasa
Reclined Heroes Pose: 10 Breaths with Shoulder Opener
Camel Pose: x3 Rounds 5 Breaths Each
Child’s Pose: 5 Breaths With Very Wide Knees
Rabbit Pose: 5 Breaths
Seated Head, Neck and Shoulder Rolls for a Few Breaths
Vinyasa
Rabbit Pose: 5 Breaths With Optional Interlaced Hands
Seated Twist: 5 Breaths on Each Side
Bridge Pose 10 Breaths
½ Happy Baby Into Spinal Twist Right: 1 Minute of Each
½ Happy Baby Into Spinal Twist Right: 1 Minute of Each
Savasana 10 Minutes
