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 14, Day 2: Football Long Flow
*You will need a strap for this sequence
*Each pose 5 breaths unless otherwise indicated
Mountain pose
3 ½ Sun salutes
3 Rounds moon salutation * with crescent lunge to hamstring strech on each side
Warrior 1 – Warrior 2 – Triangle – Wide Legged Forward Bend on right
Vinyasa
Warrior 1 – Warrior 2 – Triangle – Wide Legged Forward Bend on left
Vinyasa
Lizard pose on right to twist quad stretch *10 breaths in each progression
Vinyasa
Lizard pose on left to twist quad stretch *10 breaths in each progression
Vinyasa
Plank
Sphinx
Upward dog hold with neck rotations
Bow pose
Vinyasa
Plank
Cobra
Upward dog hold with neck rotations
Bow pose 2 * options for rolling bow to each side
Vinyasa
Tree pose on right
Yogi squat twist to right
Vinyasa
Tree pose on left
Yogi squat twist to left
Vinyasa
Seated forward bend
Head to knee pose on right
Seated twist on right
Double pigeon on right *2 minutes with optional arm variation using strap
Downward dog
Seated wide legged forward bend
Head to knee pose on left
Seated twist on left
Double pigeon on left *2 minutes with optional arm variation using strap
Shoulderstand *10 breaths
Plow *10 breaths
Knees to Chest
Easy wide legged twist to each side *feet as wide as the mat
Savasana
