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 7, Day 1: Restore and Recover Flow (Short flow)
“Abundance is not something we acquire. It is something we tune into.”
Child’s Pose: 10 breaths
Cat/Cow: 5 Rounds
Puppy Pose: 5 Breaths
Downward Facing Dog: 15 Breaths
Standing Forward Fold: 10 Breaths (grabbing elbows)
Downward Facing Dog: 15 Breaths
Cobblers Pose: 10 Breaths
Forward Bend: 10-25 Breaths
Wide Legged Forward Bend: 10-25 Breaths
Child’s Pose on Bolster: 5 Minutes
Reclined Cobblers Pose with Bolster: 5 Minutes
Savasana: 10 minutes
