Yoga Sequences, Cycle 2 – Sport Specific Flows: Week 9, Day 3

The second cycle of Awake & Evolve workouts focuses on using the breath, building upper body stamina, and fostering a habit of regular meditation.

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 3

“I will waste not even a precious second today in anger or hate or jealousy or selfishness. I know that the seeds I sow I will harvest, because every action, good or bad, is always followed by an equal reaction. I will plant only good seeds this day.”

~Og Mandino~

Sowing Seeds Meditation Part 2

To begin, find a comfortable posture for meditation. 

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. 

Go through the body breath by breath releasing and feeling your body and mind relax as you deepen each breath.

Last week you asked yourself what seeds you might be planting and sowing in various areas in your life. Did you become aware of any negative seeds that you might have planted?

Allow the mind to become curious about the possibility of planting new seeds in your relationships, work, fitness, and overall health.

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. Picture yourself in new situations planting new seeds. 

Stay here with this meditation for 5-10 minutes. 

Take a few minutes to journal your thoughts and write down a few new seeds that you will be planting in your life.