Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 5, 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.

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 5, Day 2: MMA Long Sequence

(For this sequence you will need a bolster and strap.)

*Each pose 5 breaths unless otherwise indicated:
Supine position knees to chest: 1 minute
Reclined Easy Twist right side
Happy Baby
Reclined Easy Twist left side
Happy Baby to Rolling Wide Legged Straddle x 5
Rolling Wide Legged Straddle x5 rolls to each side
Spine rolling x5 rounds to Yogi Squat
Yogi Squat * 1 minute hold
5 rounds 1/2 Vinyasa
Warrior 1 – Warrior 3 on right
One-legged Downward Dog split on right
Wild Thing to Wheel Pose on right
Warrior 1 – Warrior 3 on left
One-legged Downward Dog split on left
Wild Thing to Wheel Pose on left
Boat Pose with pick up x5 rounds
Wide Legged Seated Forward Fold
Shoulderstand *10 breaths
Plow *10 breaths
Knee pressure pose * 10 breaths
Headstand *25 breaths
Double Pigeon Right *1 minute
Forward Bend *1 minute
Cobblers pose
Double Pigeon Left *1 minute
Forward Bend *1 minute
Reclined cobblers pose *with bolster and strap
Savasana *10-15 minutes