Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 9, Day 1

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 9, Day 1: Tennis Short Sequence

You will need a bolster, block, stopwatch, eye pillow, 2-3 blankets or thick towels and strap.
5 rounds of 1/2 slow sun salutations
Side to side torso rotations x10
Shoulder shrugs forward and backwards x10
Shoulder stretch with strap x5
Yogi Squat on block *3 minutes
Supported restorative child’s pose with bolster and blanket: 5 minutes (2 1/2 minutes head turned to right, 2 1/2 minutes head turned to left)
Legs up wall with bolster, blanket and strap if needed *5 Minutes