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 11, Day 2: Soccer Long Sequence
Each pose 5 breaths unless otherwise indicated:
Mountain pose count 10 slow deep breaths to center
Yogi Squat *10 breaths
Forward fold *10 breaths
Toe Squat to calf raise x10
Table top to awkward airplane *5 breaths on right
Cat/Cow *5 breaths
Table top to awkward airplane *5 breaths on left
Cat/Cow *3 breaths
Downward dog 5 breaths with twist to right
Vinyasa
Downward dog 5 breaths with twist to left
Vinyasa
Crescent lunge – Warrior 2 – Warrior 3 on right
Vinyasa
Crescent lunge – Warrior 2 – Warrior 3 on left
Vinyasa
Standing forward fold right leg crossing left leg 1 minute
Vinyasa
Standing forward fold left leg crossing right leg 1 minute
Tree pose on right 10 breaths *option to bind tree and fold over
Tree pose on left 10 breaths *option to bind tree and fold over
Yogi Squat
Toe Squat with twist to both side
Down dog to supine pose
Knees to chest
Right knee to chest then rotate to shoulder
Thread the needle on right side hold *2 minutes
Knees to chest
Left knee to chest then rotate to shoulder
Thread the needle on left side hold *2 minutes
Happy baby
Wide legged straddle holding toes *1 minute
Bridge *option to use supports of a block *10 breaths
Shoulder stand *10 breaths
Right leg easy twist
Left leg easy twist
Savasana *10 minutes
