These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.
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 cycle of the Yoga Sequences workout will focus on Sport Specific yoga sequences. Each sport in this program will have two sequences per week. The short sequences will range between 15- 30 minutes and can be added on to the end of a sport session, workout, or short rest day. The longer sequences, ranging from 75-90 minutes, are great for rest and recovery days and will include a deeper practice with standing poses and seated poses.
The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.
Week 1, Day 2: Cycling Long Sequence
*5 breaths per pose for this sequence
Yogi Squat
Forward Fold
Toe Squat
Table Top to Awkward Airplane on right side
Cat/Cow x5
Table Top to Awkard Airplane on left side
Downward Dog
Sphinx
Downward Dog
Vinyasa
Warrior 1 – Warrior 2 – Wide legged forward bend with with eagle arms on right
Vinyasa
Warrior 1 – Warrior 2 – Wide legged forward bend with with eagle arms on left
Vinyasa
Standing Forward Fold 1 minute * clasp hands for deep shoulder opener
Vinyasa
Tree Pose to right *10 breaths *option to bind tree and fold over
Tree Pose to left *10 breaths *option to bind tree and fold over
Yogi Squat
Toe Squat balance
Down Dog to supine pose
Knees to chest
Right knee to chest then rotate to shoulder open hip
Thread the needle on right side hold *2 minutes
Knees to chest
Happy baby
Left knee to chest then rotate to shoulder open hip
Thread the Needle on left side hold *2 minutes
Happy Baby
Wide Legged Straddle
Straddle twist to right
Straddle twist to left
Bridge x3
Plow
Knees to chest
Easy twist knees together – right and left sides
Savasana *10 minutes
