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 15, Day 2: Basketball Long Sequence
** Each pose 5 breaths unless otherwise indicated:
Forward bend in ragdoll
Walk back to downward dog
Right leg x5 hip circles hip
Right crescent lunge to hamstring stretch
Slow vinyasa
Cat/Cow x5
Easy Pigeon on right
Downward dog split on right leg
Slow vinyasa
Downward dog
Left leg x5 hip circles hip
Left crescent lunge to hamstring stretch
Vinyasa
Cat/Cow x5
Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
Easy Pigeon left leg
Downward dog split on left leg
Vinyasa
Mountain pose
Balancing toe pose
Extended Hand to Big Toe Pose on right side
1 center
2 to the right
3 to the left in a twist
Vinyasa
Mountain pose
Chair pose
Balancing toe pose
Extended hand to big toe pose on left side
1 center
2 to the right
3 to the left in a twist
Chair twist to right
Chair twist to left
Vinyasa
Goddess pose
Standing wide legged forward bend with interlaced arms
Side lunge to right (skandasana)
Standing wide legged forward bend with interlaced arms
Side lunge to left (skandasana)
Frog pose *2 minutes
Child’s pose *1 minute
Savasana *10 minutes