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 16, Day 2: CrossFit long sequence
*You will need a strap for this sequence
*Each pose five breaths unless otherwise indicated
3 A Series Sun Salutes
5 B Series Sun Salutes *includes chair and Warrior 1
Vinyasa to Yogi Squat *10 Breaths
Warrior 1 – Warrior 2 – Side Angle – Eagle with arms on right side
Vinyasa
Warrior 1 Warrior – 2 – Side Angle – Eagle with arms on left side
Vinyasa
Cat/Cow x3
Plank Hold *10 breaths
Upward Dog
Supine airplane
Prone shoulder stretch to right
Camel pose
Camel pose with arm variation
Hero’s pose
Child’s pose
Vinyasa
Cat/Cow x3
Plank *10 breaths
Upward Dog
Supine airplane
Prone shoulder stretch to left
Bow pose
Seated stretches *rolling, flexing, rotating and stretching hands, fingers and wrists
Seated easy twist to right
Cows face pose with arm variation on the right
Pigeon to king pigeon on the right *1 minute
Downward dog
Seated easy twist to left
Cows face pose with arm variation on the left
Pigeon to king pigeon on the left *1 minute
Downward dog
Standing wide legged forward bend
Frog pose *1 minute
Head to knee pose right
Slow vinyasa
Head to knee pose left
Supine twist with straight leg right
Happy baby
Supine twist with straight leg left
Savasana
