Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 11, Day 3

This cycle of yoga sequences is designed with athletes in mind. Each week’s practice focuses on a different sport, with short flows for recovery and longer practices to go deeper into poses.

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 3

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath”. ~Svatmarama, Hatha Yoga Pradipika~

Basic Breathing Meditation

First find a quiet place, get comfortable and close your eyes.

Allow yourself to relax as you notice your breathing: follow your breath as you breathe in and follow your breath as you breathe out.

Empty your mind from all distractions.

Continue to follow your breath in and follow your breath out as you behind to relax the mind.

Gradually slow down and deepen your breathing so you are breathing more slowly, more easily and more deeply.

Feel your chest rise as you breathe in and reach even more deeply into your lungs. Feel your breath lengthen as you gently exhale and relax more fully.

Raise your abdomen as you breathe more deeply. Feel yourself relaxing more and more as you breathe.

“6 Count Breath Technique:”

  • Begin to breathe using a count of 6
  • Breathe in to a count of 6.
  • Hold your breath to a count of 6.
  • Breathe out to a count of 6.
  • Hold empty for a count of 6.

Feel yourself relax deeply.

Stay here with this breathing pattern for 5-10 minutes.

Notice the effects of this breathing practice on your stress levels and sense of well being.