Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 6, 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 6, Day 2: Sport Competition Recover, Rest, and Restore – Long Sequence

*Each pose 5 breaths unless otherwise indicated
*This sequence will include wall space, bolster, strap and block

  • Supine resting pose centering with breath: 1minute
  • Supine twist right
  • Happy baby
  • Supine twist left
  • Knees to chest
  • Supine cobblers pose: 1 minute
  • Reclining big toe pose with strap and 3 variations on right leg: 1 center, 2 right side, 3 twist to left side
  • Happy baby
  • Reclining big toe pose with strap and 3 variations on left leg: 1 center, 2 left side, 3 twist to right side
  • Knees to chest
  • Supine twist right with eagle legs: 1 minute
  • Happy baby
  • Supine twist left with eagle legs: 1 minute
  • Wide legged straddle holding toes
  • Thread the needle pose on right: 2-3 minutes
  • Thread the needle pose on the left: 2-3 minutes
  • Recline pigeon: 1 minute on right
  • Reclined pigeon: 1 minute on the left
  • Restorative bridge on block x3
  • Reclined cobblers pose: 1 minute
  • Restorative child’s pose with bolster and blanket: 5 minutes total holding 2 1/2 minutes head turned to right and 2 1/2 minutes head turned to left
  • Supported wide legged straddle with bolster and blanket *3 minutes
  • Supported Savasana (Support back of the knees with a bolster or folded blanket. It is optional to rest the neck on a prop that is neatly rolled up to support the curve of the neck as well as the head. Place the eye pillow over the eyes for at least 15 minutes.)

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