Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 5, Day 3

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 5, Day 3: A Meditation for Letting Go

Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old.

~Ralph Waldo Emerson~

Find a comfortable seat on a cushion or mat. Lengthen up through the spine, open the heart center, and close the eyes. Begin to go inward and notice what you are feeling. Start your deep breathing practice, counting 15-20 slow deep breaths.

Think of three aspects of your past the you would like to let go. These aspects can be anything that comes to the mind, a negative event, a conversation, a hurt feeling, etc. Be careful not to judge what might come up. Visualize yourself placing each of them in three different balloons. As each new thought comes up, visualize yourself placing it in the balloon and slowly letting it go. Watch each balloon slowly rise to the sky, one at a time, and slowly float away.

Stay here with this meditation, listening to your breath and monitoring the thoughts that might come and go. Go back to the balloon visualization again if needed. In your last 3-5 minutes imagine three new aspects that your would like to bring into your life, again trying not to judge what might come up, letting your thoughts float freely. Continue to monitor your breath and breathe in a sense of relaxation and release with each breath.