Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 9, Day 1

Welcome to the new Awake & Evolve vinyasa yoga sequences. These yoga flows are intended to provide a blueprint for teachers and students of yoga.

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:


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
Warrior 1-2-3 -Extended Side Angle-Triangle
Plank Hold
Warrior 1-2-3 -Extended Side Angle-Triangle-Revolved Triangle
Forearm Plank Hold
Dolphin Pose
Happy Baby
Plow Pose
Bridge Pose x 3
Wheel Pose x 5
Reclined Twist to Each Side
Knees to Chest x 5