Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 3, Day 1

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.

These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

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 3, Day 1: Rowing Short Sequence

Each pose 5 breaths per side unless otherwise indicated:
Seated forward bend
Neck stretch to right and left sides
Standing forward bend with ragdoll arms
Mountain pose with interlaced arms in shoulder stretch
Cat/Cow x2
Shoulder stretch in child’s pose right side
Cat/Cow x2
Shoulder stretch in child’s pose left side
Downward dog
Dancers pose right side
Toe stand
Dancers pose left side
Cows face stretch right side with arm variation *use a strap to go deeper
Cows face stretch left side with arm variation *use a strap to go deeper
Seated forward bend
Rotating neck stretch side to side x5