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 8, Day 2: Swimming Long Sequence
Each pose 5 breaths unless otherwise indicated:
Mountain pose
3 rounds ½ Sun salutations
Standing wide legged forward bend with interlaced arms
Side lunge to right (skandasana)
Standing wide legged forward bend with interlaced arms
Side lunge to left (skandasana)
Vinyasa
2 rounds
Warrior 1 – Humble Warrior right side
Vinyasa
Warrior 1 – Humble Warrior left side
Vinyasa
Tree Pose – Dancer’s pose right side
Forward Bend *fingers interlacing toes
Vinyasa
Tree Pose – Dancer’s pose left side
Forward Bend *hands under feet
Vinyasa
Eagle pose to standing splits on right side
Vinyasa
Eagle pose to standing splits on left side
Vinyasa
Crow pose 1
Yogi Squat
Vinyasa
Crow pose 2
Yogi Squat on toes with balance *10 breaths
Seated twist to right and seated neck stretch to right
Cows face pose on right side with arm variation *use strap 1 minute
Seated Twist and seated neck stretch to left
Seated stretches *rolling, flexing, rotating and stretching arms, hands, fingers and wrists
Cows face pose on left side arm variation *use strap 1 minute
Bridge pose x3
Wheel pose x3-5
Supine twist with eagle legs to right
Happy baby
Supine twist with eagle legs to left
Savasana 10 minutes
