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 8, Day 1: Core Challenge Flow (Long Flow)
Yoga heals, nourishes, and challenges us. The practice infiltrates every corner of our lives. ~ Valerie Jeremijenko
Reclined Cobblers Pose
Intense Stretch Pose
Slow Abdominal Bicycles x25
Bridge Pose
Intense Stretch Pose
Slow Abdominal Bicycles x25
Supine Twist to Each Side
Eagle Crunch (Erms and legs bound in eagle while on back, bringing elbows towards knees and away) x 5 on each side
Cat/Cow: 10 Rounds
Downward Dog: 5 Breaths
Vinyasa x 5
Forward Fold Hold: 10 Breaths
Vinyasa
3 Rounds, 5 Breaths Per Pose:
Warrior 1 to Humble Warrior (interlace fingers behind lower back and fold) to Standing Splits
Vinyasa
Lizard Pose: 1 minute Right Side
Vinyasa
Lizard Pose: 1 minute Left Side
Vinyasa
Crow Pose
Vinyasa
Pigeon: 2 Minutes Right Side
Downward Dog
Vinyasa
Crow Pose
Vinyasa
Pigeon Pose: 2 Minutes Left Side
Plow Pose
Fish Pose
Slow Abdominal Bicycles x25 or 10 V Ups
Eagle Crunch (arms and legs bound in eagle while on back, bringing elbows towards knees and away) x 5 on each side
Supine Twist to Each Side
Savasana
