Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 9, Day 2

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 2: Sensitive Joints Flow (short flow)

Every breath we take, every step we make, can be filled with peace, joy and serenity. We need only be awake, alive in the present moment.

10 Breaths Per Pose:
Easy Seated Pose
Seated Twist to Each Side
Child’s Pose
Cat/Cow 10 Rounds
Child’s Pose Twist to Right and Left
Squat Pose
Forward Fold
Downward Dog
Sphinx pose
Locust Pose
Cobra Pose
Child’s Pose
Easy Dolphin Pose
Shoulder Stretch Right and Left Sides
Child’s Pose with Wide Knees: 1 Minute
Reclined Cobblers Pose: 2 Minutes
Legs up the Wall Pose: 3 Minutes

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