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 9, Day 1: Old School Fun Flow (Long Flow)
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
Easy Pose Seated Pose: 10-15 Breaths
Seated Wide Angle Pose – Right Side- Left Side – Center: 10 Breaths
Cobblers Pose
Downward Facing Dog Pose
Sun Salutation A x 3
Sun Salutation B x 5
Vinyasa x 5 Rounds with Crescent Lunge
Plank Hold Knee to Chest Right and Left Side x 5
Vinyasa
Warrior 1-2-3 -Extended Side Angle-Triangle
Plank Hold
Vinyasa
Warrior 1-2-3 -Extended Side Angle-Triangle-Revolved Triangle
Forearm Plank Hold
Dolphin Pose
Vinyasa
Happy Baby
Plow Pose
Bridge Pose x 3
Wheel Pose x 5
Reclined Twist to Each Side
Knees to Chest x 5
Savasana
