Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 8, Day 3

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 8, Day 3

“The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there? ”
~Jack Kornfield~

Sowing Seeds Meditation

To begin, find a comfortable posture for meditation. 

It may be helpful to set a timer for 10-20 minutes for this practice.

Place your hands on your knees with your palms facing up. 

Take a few minutes to scan your body for any areas of tension or tightness. Pay special attention to any tightness in your neck, mouth, and jaw area.

Begin to feel your body and mind relax as you deepen your breath.

Now begin to ask yourself what seeds you might be planting and sowing. Are these positive seeds that will grow from intentions you might have for your work, family life, and health? Are you aware of negative seeds that you might have planted?

Allow the mind to stay with these thoughts letting the breath come and go with ease. 

With each breath feel sense of serenity wave through the body. 

Stay here with this meditation for 15-20 minutes. 

Take 5 minutes to journal your thoughts. This will be helpful for practice next Sunday, which will focus planting new seeds with intention.