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 6, Day 2: Lunge Flow (Short Flow)
Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without. ~ Ymber Delecto
Mountain Pose
5 Rounds Sun Salutations with Low Lunge on Each Leg
Downward Facing Dog: 10 Breaths
Plank Hold: 15 Breaths
Downward Facing Dog: 10 Breaths
Deep Crescent Lunge Right Leg with Shoulder Opener: 15 Breaths
Downward Dog Split Hold Right Leg: 10 Breaths Into Flip Dog
Vinyasa
Downward Facing Dog: 10 Breaths
Forearm Plank Hold: 15 Breaths
Downward Facing Dog: 10 Breaths
Deep Crescent Lunge Left Leg with Shoulder Opener
Downward Dog Split Hold Left Leg: 10 Breaths – Into Flip Dog
Vinyasa
Low Lunge on Right With Reach Back and Hold on Left: 15 Breaths
Vinyasa
Low Lunge on Right With Reach Back and Hold on Left: 15 Breaths
Frog Pose: 2-3 Minutes
Vinyasa
Savasasna: 10 Minutes
