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Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 16, Day 2

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.

Mindith Rahmat

Written by Mindith Rahmat Last updated on December 19, 2013

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

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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