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 7, Day 2: Mountain Biking Long Sequence
*Each pose 5 breaths unless otherwise indicated:
Mountain pose
Standing forward fold in ragdoll
Standing forward fold with right knee bent
Standing forward fold with left knee bent
Runners high lunge on right
Vinyasa
Standing forward bend with interlaced hands in shoulder stretch
Runners high lunge on left
Vinyasa
Downward dog splits on right
High runners lunge with side bend on right to crescent lunge with hamstring stretch
Vinyasa
Downward dog splits on the left
High runners lunge with side bend on left to crescent lunge with hamstring stretch
Vinyasa
Warrior 1 – Warrior 2 – Triangle – on right
Vinyasa
Eagle pose on right – to forward fold releasing eagle arms in deep stretch additional **10 breaths
Warrior 1 – Warrior 2 – Triangle – on left
Vinyasa
Eagle pose on the left – to forward fold releasing eagle arms in deep stretch additional *10 breaths
Vinyasa
Lizard pose on right *10 breaths
Pigeon on right into king pigeon *10 breaths for each pose
Downward dog to upward dog 3 rounds
Lizard pose on left *10 breaths
Pigeon on left into king pigeon *10 breaths for each pose
Forward fold *20 breaths
Head to knee pose right side
Twist to right
Head to knee pose left side
Twist to left
Shoulderstand
Plow
Reclined easy twist with knees together on each side
Legs up wall *10 minutes
