Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 4, 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.

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 4, Day 1: Olympic Weightlifting/Strength and Conditioning Short Sequence

*Each pose 5 breaths unless otherwise indicated
*This sequence will require wall space and a strap

  • Downward Dog stretch on wall
  • Shoulder Stretch using wall right side
  • Downward Dog stretch on wall
  • Shoulder Stretch using wall left side
  • Cows Face Pose with arm variation right side *Use strap
  • Downward Dog
  • Yogi Squat
  • Cows Face Pose with arm variation left side *Use strap
  • Downward Dog
  • Yogi Squat to Standing Forward Bend: 5 rounds
  • Mountain Pose
  • Side to side rotations of neck to right and left side
  • Shoulder Shrugs x5 rolls forward/backward
  • Standing Rotation Stretch side to side with relaxed arms
  • Standing Forward Bend with arms clasped
  • Seated Easy Twist to each side
  • Seated Stretches *rolling, flexing, rotating and stretching hands, fingers and wrists

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