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 2: Flexibility Flow -Building to Splits (Short Flow)
“Our intention creates our reality.”
Downward Dog: 15 Breaths
Right knee into chest 5 rounds to Downward Dog Splits: Hold 5 Breaths
Downward Dog: 15 Breaths
Left knee into chest 5 rounds to Downward Dog Splits: Hold 5 Breaths
Vinyasa
Plank Hold: 10 Breaths
Vinyasa
Hamstring Stretch Right and Left Leg: 5 Breaths
Vinyasa
Crescent Lunge Right and Left Leg: 5 Breaths
Vinyasa
High Lunge Right and Left Leg: 5 Breaths
Vinyasa
Warrior III Right and Left Leg: 5 Breaths
Vinyasa
Standing Splits Right and Left Leg: 5 Breaths
Vinyasa
Standing Spilts Hold at Wall: 1 minute per leg
Child’s Pose: 10 Breaths
Down Dog to Flip Dog to Spilt on Right Leg: 1-2 Minutes Per Leg
Down Dog to Flip Dog to Spilt on Right Leg: 1-2 Minutes Per Leg
Child’s Pose: Rest 2-5 Minutes
