Yoga Sequences, Cycle 1 – Vinyasa Flow: Week 9, Day 3

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 3: Stepping Stone Meditation

“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.”
~Thich Nhat Hanh~

Bring your awareness to your breathing. Breathe deeply from your belly inhale and exhale with little effort.

Let your awareness travel back to joyful memories or moments in your life. Think about the moments when you experienced greatest happiness and joy.

Feel yourself begin to smile as as you continue to keep the focus on positive thoughts and memories.

Begin to imagine yourself somewhere in nature walking along a stone path. Each stone you touch releases a feeling a joy, peace, happiness, and calm. Feel your feet touch each stone and notice what sensations might arise. Notice the clear blue sky above and feel the warm sun gently touch your skin as you continue to walk.

Stay on this journey walking along the stone path for 10-20 minutes. As you leave this meditation notice a sense of lightness, peace, and joy.

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