breakingmuscle-awake evolve yoga sequences - cycle 1

Awake & Evolve: Yoga Sequences - Cycle 1

Welcome to the new Awake & Evolve vinyasa yoga sequences. These yogaflows are intended to provide a blueprint for teachers and students of yoga.

Welcome to the new Yoga sequence workout. Here you will find different cycles and sequences programmed byan expert yoga teacher. These yoga sequences provide a blueprint or yoga map for teachers and students.

This is the basic framework we will be looking at in the sequencing cylces.

Short Vinyasa Flow: 20-45 Minutes Long Vinyasa Flow: 60 -90 MinutesShort Yin Flow: 20-45 MinutesLong Yin Flow: 60-90 Minutes

Here is an example of a 90 minute Vinyasa Flow class sequence you might find:

Centering

5-10 minutes of clearing the mind and prepping the body for practice - this can include breathing practices andsome opening poses or light movements with breath. The focus during this time is fully clear the spaceof distractions and enter the present moment.

Warm Up

10-15 minutes of warming postures

Standing Poses

30+ minutes of sun salutations, standing poses, balance poses and energizing pose sequences

Going Deeper

20-30 minutes for hip openers, skill work, and fine tuning poses

Final Poses

10-15 minutes for inversions, backbends, and twists

10 minutes or more of savasana.

The sequences will be posted on Tuesday and Thursday, with a meditation once a week on Sundays.

Week 1, Day 1: 15 Minutes of Bliss (Short Flow)

Yoga is the practice of quieting the mind. ~Patanjali, translated from Sanskrit

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When you inhale, you are taking the strength from God. When you exhale, it represents the service you are givingto the world. ~B.K.S. Iyengar

Begin lying on your back. Flow through the following postures, using your breath to guide and support youthroughout your practice:

Gentle Supine Twist: 10 Breaths on Each SideChild's Pose: 5 BreathsDownward Dog: 10 BreathsMountain Pose: 5 BreathsSpinal Rolls: 10 RoundsGentle Seated Forward Bend: 10 BreathsCat/Cow: 10 RoundsChild's Pose: 10 Breaths



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http://www.bksiyengar.com/



Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 1, Day 2: Balance Flow (Short Flow)

The most important pieces of equipment you need for doing yoga are your body and your mind. ~ Rodney Yee

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http://www.yeeyoga.com/

Flow through the following postures, using your breath to guide and support you throughout your practice:

Mountain PoseSun Salutations: 5 RoundsDownward Dog: 10 BreathsVinyasa to Warrior 1 to Warrior 2 to Warrior 3 (right and left side): 5 Rounds, 5 breaths per poseTree Pose (right and left): 5 BreathsDancers Pose (right and left): 5 BreathsEagle Pose (right and left): 5 BreathsMountain Pose





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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 1, Day 3: Meditation

Yoga is difficult for the one whose mind is not subdued. ~Bhagavad Gita

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Wave Flow Meditation

To begin meditation find a quiet place If it makes you more comfortable use a cushion under you bottom or chair tosupport your spine in an erect yet relaxed posture.

Close your eyes gently and find your natural breath pattern.

Fill your body with breath as you let your mind begin to relax.

Begin to notice what thoughts, sounds, and feelings arise. As each though comes up try to allow it to go like thewaves of the ocean. Allow each inhale and exhale to flow like a wave. Imagining the flow of waves in the ocean,focus each breath on one flowing wave, in and out.

Draw your attention more and more in to the breath and away from the passing thoughts. Remain present, yet

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relaxed with each flowing breath. Feel each breath rise and fall in a wave rhythm.

Stay with this wave flow of breath for 5-10 minutes. Notice the effects of this mindfulness practice.





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 2, Day 1: Cardio Core Flow (Long Flow)

Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly andresolutely in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind inthe hopes of something better. ~ Donna Farhi

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5 Rounds:Boat Pose: 10 BreathsPlank: 10 BreathsSide Plank Right(Flip your side plank, taking the foot of your top leg behind the foot of the grounded leg)Plank: 10 Breaths Side Plank LeftCobra: 5 BreathsUpward Dog: 5 BreathsDownward Facing Dog: 5 BreathsMountain Pose: 5 Breaths

Locust with Hands Interlaced: 5 Breaths x 3 RoundsShoulder Opener Right: 10 BreathsShoulder Opener Left: 10 BreathsBow: 3 Rounds x 5 Breaths Child's Pose: 15 BreathsAb Bicycles x 50Happy Baby: 10 BreathsSpinal Twist: 1 Minute on Each SideSavasana

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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 2, Day 2: Hip Opening Flow (Long Flow)

The body is mortal. It is subject to death. Yet it is the resting place of the immortal, incorporeal self. –ChandogyaUpanishad

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Half Happy Baby (on each side): 1 MinuteFull Happy Baby: 1 MinuteSpinal Twist: 5 Breaths RightReclined Shoelace Pose RightSpinal Twist: 5 Breaths LeftReclined Shoelace Pose LeftFull Body Stretch

(All poses to follow 5 breaths each):Roll Up to Mountain PoseDownward DogStanding Forward FoldMountain PoseTree Pose Right Vinyasa Standing Forward FoldRoll Up to Mountain PoseDownward DogStanding Forward FoldMountain PoseTree Pose LeftVinyasaStanding Forward Bend (grabbing toes)*Repeat this Flow 3 Rounds -(5 breaths per pose)

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VinyasaWarrior 1 -Goddess Pose-Warrior II-Humble Warrior (hands interlaced behind back) VinyasathenStanding Forward Fold With Interlaced Hands

Vinyasa Frog Pose: 5 MinutesBridge or Wheel: 10 Breaths x 3Supine Twist RightHappy Baby: 1 MinuteSupine Twist LeftSavasana: 10 Minutes





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses



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Week 2, Day 3: Wisdom Meditation

Our Sunday meditation practice is inspired by Lao Tzu. Take a few minutes to read and absorb the messagebelow. Imagine how you could apply a piece of the message to your life, work, family, or athletic pursuits.

To the mind that is still, the whole universe surrenders.

To know yet to think that one does not know is best;

Not to know yet to think that one knows will lead to difficulty.

Kindness in words creates confidence.

Kindness in thinking creates profoundness.

Kindness in giving creates love.

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Knowing others is intelligence; knowing yourself is true wisdom.

Mastering others is strength, mastering yourself is true power.

Fill your bowl to the brim and it will spill.

Keep sharpening your knife and it will blunt.

Chase after money and security and your heart will never unclench.

Care about other people's approval and you will be their prisoner.

Do your work, then step back. The only path to serenity.

~Lao-Tzu~

Basic Meditation Practice

Focus your attention on your natural breath pattern, bringing your eyes to a soft gaze or closing your eyes.Try to letincoming the thoughts flow in and then quickly flow out with the breath. Thinking about the wisdom of the messageof Lao Tzu listen within and let your mind flow without judgment. As you go in deeper, continue to focus on yourbreath pattern as you begin to be more aware of the quality of your thoughts and your mental shifts. Stay with thismeditation for 5-15 minutes.





Centering


Warm Up


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Standing Poses


Going Deeper


Final Poses




Week 3, Day 1 : Strong Arm Flow (Long Flow)

Let the beauty we love, be what we do; there are hundrends of ways to kneel and kiss the ground.~Rumi

Child's PoseCat/CowDownward Facing DogPlank to Push Up x 5 Rounds

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LocustUpward Facing DogSide Plank RightDownward Facing DogChild's Pose Cat/CowDownward Facing DogPlank to Push Up x 5 Rounds

LocustUpward Facing DogSide Plank LeftMountainVinyasa 5 Rounds

Dolphin 10 BreathsForearm Plank 15 Breaths

5 Breaths Per Pose For Following Cycle:

Downward DogVinyasaChairChair Twist RightVinyasa Chair Twist Left VinyasaWarrior 1 with Eagle Arms Right on TopVinyasaWarrior 1 with Eagle Arms Left on TopDownward Facing Dog

Dolphin Pose or Forearm Stand: 1 Minute

Child's Pose: 10 BreathsSupine Spinal Twist with Eagle Legs Right SideKnees to Chest: 10 BreathsSupine Spinal Twist with Eagle Legs Left SideKnees to Chest: 10 Breaths

Savasana 10 Minutes



Short Vinyasa Flow: 20-45 Minutes Long Vinyasa Flow: 60 -90 MinutesShort Yin Flow: 20-45 Minutes

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Long Yin Flow: 60-90 Minutes


Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 3, Day 2 : Shoulder Opening Flow (Short Flow)

By embracing your mother wound as your yoga, you transform what has been a hindrance in your life into ateacher of the heart. ~Phillip Moffitt

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http://www.lifebalance.org/institute/founder.shtml

5 breaths per pose:

Mountain PoseSun Salutations X 3Low Crescent Lunge Right VinyasaLow Crescent Lunge Left VinyasaHigh Crescent Lunge RightHigh Crescent Lunge LeftVinyasaTriangle Pose RightRevolved Triangle RightFive Pointed Star with Shoulder Opener (*Cow Face Pose) Forward FoldRevolved Triangle VinyasaTriangle Pose LeftRevolved Triangle LeftFive Pointed Star with Shoulder Opener (* Cow Face Pose) Forward FoldVinyasa

Reverse Prayer Pose Seated Forward Fold: 15 BreathsSavasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 3, Day 3:

Love is the light that dissolves all walls between souls, families and nations.

~Paramahansa Yogananda~

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Sit in a comfortable position, either on the floor, or in a chair. Sit up tall with the spine and the shoulders relaxedand feel the chest open. As you inhale bring your hands together at the heart center or sternum area in a prayerposition, pressing the palms together. Take a moment to scan the body and begin to breathe slow and deep intothe belly. Relax the eyes and begin to free the mind of any passing thoughts or distractions.

As you close the eyes begin to feel your heart space and imagine a warm green light, radiating out from the centerof your heart. Visualize this energy flowing around the heart center, out through the body, and flowing back into theheart center. With each exhale, let go of something fearful, upsetting, or distracting and with each exhale bringingin love, kindness, light, and compassion. Stay here for 20-25 slow deep breath cycles.

Coming back to your natural breath, gently release the palms down towards the knees and feel the shoulders relaxand the chest open. Stay here for 5-15 minutes listening to the breath and coming back to your heart center focus.

Notice the changes in your perspective, your reactions to challenging situations, and stress levels throughout therest of the day.

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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 4, Day 1: Bliss Flow (Long Flow)

"Before you’ve practiced, the theory is useless; After you’ve practiced, the theory is obvious." ~ David Williams,Ashtanga teacher

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Reclined Cobblers Pose: 2 Minutes

5 Breaths Per Pose:

Downward Facing Dog

Plank

Knee to Chest x5 Right

Downward Facing Dog

Vinyasa

Plank

Knee to Chest x5 Left

Downward Dog

Bend Raised Leg Knee Circles x5 Right

Vinyasa

Downward Dog

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Bend Raised Leg Knee Circles x5 Left

Vinyasa

Downward Dog

Flip Dog Right

Vinyasa

Downward Dog

Flip Dog Left

Repeat Series

3 Rounds on Each Side (5 breaths per pose):

Vinyasa

Warrior I-Warrior II-Revolved Warrior-Extended Side Angle-Triangle Pose

Vinyasa

Seated Forward Fold 1 Minute

Seated Twist I Minute Each Side

Wide Legged Forward Bend 1 Minute

Plow Pose 10 Breaths

Reclined Cobblers Pose 2 Minutes

Savanasa 10 Minutes





Centering

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Warm Up


Standing Poses


Going Deeper


Final Poses




Week 4, Day 2: Cooling and Calming Flow (Short Flow)

Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, webecome aware of how and where we are restricted - in body, mind, and heart - and how gradually to open andrelease these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious,more at one with ourselves. Our lives begin to flow - or we begin to flow more in our lives. ~ Cybele Tomlinson

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Seated Easy Pose with Nadi Shodna (Alternate Nostril Breathing) *See description below

Head and Neck Rolls x5

Shoulder Rolls x5

Cat/Cow: 10 Rounds

Child's Pose: 5 Breaths

Lay on Back - Full Body Stretch 5 Breaths

Thread the Needle Right: 10 Breaths

Supine Twist Right: 5 Breaths

Lay on Back - Full Body Stretch: 5 Breaths

Thread the Needle Left: 10 Breaths

Supine Twist Left: 5 Breaths

Legs up the Wall Pose: Hold for 10-15 minutes

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*To perform alternate nostril breathing: Use your right thumb to close off your right nostril, then inhale slowlythrough left nostril. Pause for a second, close your left nostril with the ring finger and release your thumb off theright nostril. Exhale through your right nostril, inhale through right nostril, pause, close the right nostril, breathe outthrough left nostril and repeat for a few more rounds.





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 4, Day 3: Shifting Perspectives Meditation

If you want to become whole, let yourself be partial.

If you want to become straight, let yourself be crooked.

If you want to become full, let yourself be empty.

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~Lao-Tzu~

Use this meditation examine a new perspective about a situation, conversation, or decision. Investigate anew vantage point with this meditation, finding more equanimity and acceptance in any moment you comeacross.

Find a quiet place, using a cushion or chair to support your spine in an erect yet relaxed posture.

Close your eyes gently and find your natural breath pattern. Fill your body with breath as you let your mind begin torelax.

Begin to examine a situation, conversation, or decision, that is weighing hard on your mind. Take a few momentsto find a new perspective on the issue. Begin to examine an alternate path or acceptance of this issue. Whatmight the outcomes be?

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Take 10-15 deep breaths and start to draw your focus deeply into your natural breath pattern.

Now completely clear the mind of thoughts, focusing on acceptance of the outcome of this issue, no matter what itmight be.

Stay with this practice for 5-10 minutes listening to your breath. Find peace in your situation as you begin notice theeffects of this meditation.





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses



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Week 5, Day 1: Neck Release Flow (Long Flow)

Every breath we take, every step we make, can be filled with peace, joy and serenity. We need only be awake,alive in the present moment." -Thich Nhat Hanh

Easy Pose Crossed Legged Pose Forward Fold: 10 Breaths

Neck Release to Right (right hand on left ear -10 breaths)

Table Top: 5 Breaths

Cat/Cow: 5 Rounds

Easy Pose Crossed Legged Pose Forward Fold: 10 Breahs

Neck Release to Left (left hand on right ear -10 breaths)

Table Top: 5 Breaths

Cat/Cow: 5 Rounds

Downward Facing Dog: 10 Breaths

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Plank: 5 Breaths

Cobra Pose: 3 Breaths




Plank: 5 Breaths

Cobra Pose: 5 Breaths

Child's Pose: 5 Breaths With Very Wide Knees

Rabbit Pose: 5 Breaths

Vinyasa

Seated Head to Knee Pose Right Side: 5 Breaths

Cobblers Pose: 10 Breaths

Vinyasa

Seated Head to Knee Pose: Left Side 5 Breaths


Vinyasa

Hero's Pose: 10 Breaths

Vinyasa

Reclined Heroes Pose: 10 Breaths with Shoulder Opener

Camel Pose: x3 Rounds 5 Breaths Each

Child's Pose: 5 Breaths With Very Wide Knees

Rabbit Pose: 5 Breaths

Seated Head, Neck and Shoulder Rolls for a Few Breaths

Vinyasa

Rabbit Pose: 5 Breaths With Optional Interlaced Hands

Seated Twist: 5 Breaths on Each Side

Bridge Pose 10 Breaths

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1/2 Happy Baby Into Spinal Twist Right: 1 Minute of Each

1/2 Happy Baby Into Spinal Twist Right: 1 Minute of Each

Savasana 10 Minutes





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 5, Day 2: Work Up into Side Crow Flow (Short Flow)

"What we think determines what happens to us, so if we want to change our lives, we need to stretch our minds."

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Mountain Pose

5 Sun Salutations A Series5 Sun Salutations B Series

Chair Pose: 10 Breaths Chair Pose With Twist to Right: 5 Breaths Chair Pose With Twist to Left: 5 Breaths

5 Sun Salutations B Series With Chair Twist Towards Right and Left - 5 Breaths Each Side

VinyasaWarrior 1- Warrior 2- Reverse Warrior 4

VinyasaSquat Pose: 10 BreathsSquat Pose with Twist to Right (with bind if possible): 5 BreathsToes Balance Pose: 5 Breaths

Squat Pose: 10 BreathsSquat Pose with Twist to Left (with bind if possible): 5 BreathsToe Balance Pose to Pistol Squat on Each Side: 5 BreathsVinyasa

Chair Pose Twist to Right With Arms Open to Side Crow: 1 Minute

Working Through the Progression:VinyasaChair Pose Twist to Left With Arms Open to Side Crow 1 Minute

Working Through the Progression:Standing Forward Fold: 1 MinuteSpinal Rolls: 5 Rounds With Breath

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Reclined Supine Splits to Big Toe Extension to Twist Right SideReclined Supine Splits to Big Toe Extension to Twist Right Side

Savasana 10 Minutes





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 5, Day 3: A Meditation for Letting Go

Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come backwith self-respect, with new power, with an advanced experience that shall explain and overlook the old.

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~Ralph Waldo Emerson~

Find a comfortable seat on a cushion or mat. Lengthen up through the spine, open the heart center, and close theeyes. Begin to go inward and notice what you are feeling. Start your deep breathing practice, counting 15-20 slowdeep breaths.

Think of three aspects of your past the you would like to let go. These aspects can be anything that comes to themind, a negative event, a conversation, a hurt feeling, etc. Be careful not to judge what might come up. Visualizeyourself placing each of them in three different balloons. As each new thought comes up, visualize yourself placingit in the balloon and slowly letting it go. Watch each balloon slowly rise to the sky, one at a time, and slowly floataway.

Stay here with this meditation, listening to your breath and monitoring the thoughts that might come and go. Goback to the balloon visualization again if needed. In your last 3-5 minutes imagine three new aspects that yourwould like to bring into your life, again trying not to judge what might come up, letting your thoughts float freely.Continue to monitor your breath and breathe in a sense of relaxation and release with each breath.


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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 6, Day 1: Deep Stretch Flow (Long Flow)

Yoga exists in the world because everything is linked. ~ Desikashar

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Child's Pose: 5 Deep Breaths Cobra Pose: 5 Deep Breaths Sphinx Pose: 5 Deep Breaths

Right Side:Head to Knee Pose: 5 Deep Breaths Wide Legged Forward Bend: 1 MinuteSeated Wide Angle Pose: 1 MinuteReclined Pigeon Pose (supine position): 5 Deep Breaths Pigeon Pose: 2 MinutesSplit: 1 Minute

Downward Facing Dog Pose: 5 Deep Breaths Child's Pose: 5 Deep Breaths Cobra Pose: 5 Deep Breaths Sphinx Pose: 5 Deep Breaths

Left Side:Head to Knee Pose: 5 Deep Breaths Wide Legged Forward Bend: I MinuteSeated Wide Angle Pose Pose: 1 MinuteReclined Pigeon Pose (supine position): 5 Deep Breaths Pigeon Pose: 2 MinutesSplit: 1 Minute

Downward Facing DogSeated Forward Fold: 2 Minutes

Plow Pose: 10 Breaths

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Ear Pressure Pose: 5 BreathsFish Pose: 5 BreathsSpinal Twist to Each Side: 10 BreathsKnees to Chest: 5 Breaths

Savasana: 10 Minutes





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 6, Day 2: Lunge Flow (Short Flow)

Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energywithout. ~ Ymber Delecto

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Mountain Pose

5 Rounds Sun Salutations with Low Lunge on Each Leg


Plank Hold: 15 Breaths


Deep Crescent Lunge Right Leg with Shoulder Opener: 15 Breaths

Downward Dog Split Hold Right Leg: 10 Breaths Into Flip Dog

Vinyasa


Forearm Plank Hold: 15 Breaths


Deep Crescent Lunge Left Leg with Shoulder Opener

Downward Dog Split Hold Left Leg: 10 Breaths - Into Flip Dog

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Vinyasa

Low Lunge on Right With Reach Back and Hold on Left: 15 Breaths

Vinyasa

Low Lunge on Right With Reach Back and Hold on Left: 15 Breaths

Frog Pose: 2-3 Minutes

Vinyasa

Savasasna: 10 Minutes





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses



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Week 6, Day 3: Begninners Zen Meditation

“Zen is not “attained” by mirror-wiping mediation, but by “self-forgetfulness in the existential ‘present’ of life hereand now.” We do not “come”, we “are.” Don’t strive to become, but be.”

~Bruce Lee~

Begin by taking a half lotus position, full lotus position, crossed legs seat, or simply sit in a chair. In a seatedposition you can allow the chi to flow freely through the body with the breath.

Close the eyes and begin to listen to your breath pattern. Your only focus now is breathing slow and deep.

Take 6 full deep breaths, on the inhale count to 6, and on the exhale again count to 6 again.

Now let the breath flow naturally from your belly. Keep your attention focused only on your breath, as the mindbegins to wander, come back to the breath again and again.

This is the essence of a Zen practice, simply be here, quiet with your breath, and nothing else.

Try to stay here for at least 10-15 minutes, enjoying the benefits of this simple practice.





Centering


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Warm Up


Standing Poses


Going Deeper


Final Poses




Week 7, Day 1: Restore and Recover Flow (Short flow)

"Abundance is not something we acquire. It is something we tune into."

Child's Pose: 10 breaths

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Cat/Cow: 5 Rounds

Puppy Pose: 5 Breaths


Standing Forward Fold: 10 Breaths (grabbing elbows)



Forward Bend: 10-25 Breaths

Wide Legged Forward Bend: 10-25 Breaths

Child's Pose on Bolster: 5 Minutes

Reclined Cobblers Pose with Bolster: 5 Minutes

Savasana: 10 minutes





Centering


Warm Up


Standing Poses


Going Deeper

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Final Poses




Week 7, Day 2: Flexibility Flow -Building to Splits (Short Flow)

"Our intention creates our reality."

Downward Dog: 15 BreathsRight knee into chest 5 rounds to Downward Dog Splits: Hold 5 BreathsDownward Dog: 15 BreathsLeft knee into chest 5 rounds to Downward Dog Splits: Hold 5 BreathsVinyasaPlank Hold: 10 BreathsVinyasa

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Hamstring Stretch Right and Left Leg: 5 Breaths VinyasaCrescent Lunge Right and Left Leg: 5 Breaths VinyasaHigh Lunge Right and Left Leg: 5 Breaths VinyasaWarrior III Right and Left Leg: 5 Breaths VinyasaStanding Splits Right and Left Leg: 5 Breaths VinyasaStanding Spilts Hold at Wall: 1 minute per legChild's Pose: 10 BreathsDown Dog to Flip Dog to Spilt on Right Leg: 1-2 Minutes Per LegDown Dog to Flip Dog to Spilt on Right Leg: 1-2 Minutes Per LegChild's Pose: Rest 2-5 Minutes





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses


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Week 7, Day 3: Grounding Meditation

“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the windblows. With each step, a flower blooms.”

~Thich Nhat Hanh~

Start by finding a comfortable place to sit quiet and still. Begin to imagine that you are breathing in a groundingearth energy. This energy flows in as you breathe, up through the entire body, and then flows back down to theearth. With this meditation imagine that you can feel a flow of energy coming from the earth, flowing up throughyour body, again and again.

Imagine your body rooting down into the earth, and feel that root system spread, so you are feeling solidlyanchored to the earth.

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Notice the sensations that arise in the mind and body as you feel yourself ground deeper with each breath. Imaginefeeling the earth, smelling the grass, and sensing the earth energy.

Stay here with this meditation for 10-20 minutes. Continue to come back to your breath as the mind begins towander. Keep the focus coming back to a feeling of being grounded and a sensation of letting go, and findingstillness.





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 8, Day 1: Core Challenge Flow (Long Flow)

Yoga heals, nourishes, and challenges us. The practice infiltrates every corner of our lives. ~ Valerie Jeremijenko

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Reclined Cobblers PoseIntense Stretch Pose Slow Abdominal Bicycles x25Bridge PoseIntense Stretch Pose Slow Abdominal Bicycles x25Supine Twist to Each SideEagle Crunch (Erms and legs bound in eagle while on back, bringing elbows towards knees and away) x 5 on eachsideCat/Cow: 10 RoundsDownward Dog: 5 BreathsVinyasa x 5Forward Fold Hold: 10 BreathsVinyasa

3 Rounds, 5 Breaths Per Pose:Warrior 1 to Humble Warrior (interlace fingers behind lower back and fold) to Standing SplitsVinyasaLizard Pose: 1 minute Right Side VinyasaLizard Pose: 1 minute Left SideVinyasaCrow Pose VinyasaPigeon: 2 Minutes Right SideDownward DogVinyasa

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Crow Pose VinyasaPigeon Pose: 2 Minutes Left SidePlow PoseFish PoseSlow Abdominal Bicycles x25 or 10 V UpsEagle Crunch (arms and legs bound in eagle while on back, bringing elbows towards knees and away) x 5 on eachsideSupine Twist to Each SideSavasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 8, Day 2: Goddess Flow (Long Flow)

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Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly andresolutely in the practical ground of experience. We don’t transcend our lives; we return to the life we left behind inthe hopes of something better. ~ Donna Farhi

*5 Breaths per Pose:Child's PoseCat/Cow Downward Facing Dog PoseVinyasaWarrior 1 to Warrior 2 to Goddess Pose with Eagle Arms Right Side Vinyasa Warrior 1 to Warrior 2 to Goddess Pose with Eagle Arms Left Side VinyasaWarrior 1 to Warrior 2 to Goddess Pose with Hands in Namaste- Forward Fold Right SideVinyasaWarrior 1 to Warrior 2 to Goddess Pose with Hands in Namaste- Forward Fold Left SideVinyasaGoddess Pose Hold with Hands Interlaced Above HeadChild's posePlank HoldCobra PoseShoulder Stretch Right and Left SidesBow Pose VinyasaDouble Pigeon Pose 2 MinutesDownward Facing DogDouble Pigeon Pose 2 Minutes

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Downward Facing DogReclined Pigeon Right and Left SidesReclined Twist Savasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 8, Day 3: Water Meditation

"Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You putwater into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or itcan crash. Be water, my friend."

~Bruce Lee~

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Find a comfortable seat for your meditation practice.

Close your eyes imagine flowing water in a stream or pool.

Imagine yourself stepping into the water and feeling the water flowing around your body.

As you go further into the water, begin to feel running water gently flowing down onto your head.

Continue to feel water flowing as it moves down over your head, and down your neck and shoulders.

Begin to feel water flow down your arms and back and all around your body.

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Feel your body becoming more peaceful and relaxed. Continue to imagine water flowing all around your body, andfeel as if you are becoming one with the water.

Stay here with this meditation for 10-15 minutes.





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 9, Day 1: Old School Fun Flow (Long Flow)

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."

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Easy Pose Seated Pose: 10-15 BreathsSeated Wide Angle Pose - Right Side- Left Side - Center: 10 Breaths Cobblers PoseDownward Facing Dog PoseSun Salutation A x 3Sun Salutation B x 5Vinyasa x 5 Rounds with Crescent LungePlank Hold Knee to Chest Right and Left Side x 5VinyasaWarrior 1-2-3 -Extended Side Angle-TrianglePlank HoldVinyasa Warrior 1-2-3 -Extended Side Angle-Triangle-Revolved TriangleForearm Plank HoldDolphin PoseVinyasa Happy BabyPlow PoseBridge Pose x 3Wheel Pose x 5Reclined Twist to Each SideKnees to Chest x 5Savasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 9, Day 2: Sensitive Joints Flow (short flow)

Every breath we take, every step we make, can be filled with peace, joy and serenity. We need only be awake,alive in the present moment.

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10 Breaths Per Pose:Easy Seated PoseSeated Twist to Each SideChild's PoseCat/Cow 10 RoundsChild's Pose Twist to Right and LeftSquat PoseForward FoldDownward DogSphinx pose Locust PoseCobra PoseChild's PoseEasy Dolphin PoseShoulder Stretch Right and Left SidesChild's Pose with Wide Knees: 1 MinuteReclined Cobblers Pose: 2 MinutesLegs up the Wall Pose: 3 MinutesSavasana


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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 9, Day 3: Stepping Stone Meditation

“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the windblows. With each step, a flower blooms.” ~Thich Nhat Hanh~

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Bring your awareness to your breathing. Breathe deeply from your belly inhale and exhale with little effort.

Let your awareness travel back to joyful memories or moments in your life. Think about the moments when youexperienced greatest happiness and joy.

Feel yourself begin to smile as as you continue to keep the focus on positive thoughts and memories.

Begin to imagine yourself somewhere in nature walking along a stone path. Each stone you touch releases afeeling a joy, peace, happiness, and calm. Feel your feet touch each stone and notice what sensations might arise.Notice the clear blue sky above and feel the warm sun gently touch your skin as you continue to walk.

Stay on this journey walking along the stone path for 10-20 minutes. As you leave this meditation notice a sense oflightness, peace, and joy.



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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 10, Day 1: Spinal Release Flow (Long Flow)

As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves.Our lives begin to flow — or we begin to flow more in our lives. ~Cybele Tomlinson

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5 Breaths Per Pose:Diamond PoseCobblers PoseRabbit PoseCat/CowChild's PoseMountain PoseSun Salutations x4Camel PoseCat/CowMountain PoseSun Salutations x3Camel PoseMountain PoseSun Salutations x2Downward Dog Split Hold on Each SideForward BendChild's PoseCat/CowSeated Forward Fold: 1 MinuteSeated Wide Angle Fold: 1 MinuteDiamond Pose Cobblers PoseFrog Pose: 2 MinutesHappy BabyReclined TwistSavasana

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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 10, Day 2: Heart Opening Flow (Short Flow)

Yoga exists in the world because everything is linked. ~ Desikashar

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10 Breaths Per Pose:

Supine Twist

Bridge Pose x33-5 Rolls up to seatedVinyasaCobra HoldUpward Facing Dog HoldVinyasaStanding Head to Big Tow PoseDancer's PoseVinyasaForward Fold with Hands Interlaced Seated Wide Angle Pose: 1 MinuteSeated Head to Knee Pose: 1 Minute on Each SideReclined Cobblers Pose on Bolster: 5 Minutes

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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 10, Day 3: Radiant Health Meditation

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"The supreme prayer of my heart is not to be learned, rich, famous, powerful, or good, but simply to be radiant. Idesire to radiate health, cheerfulness, calm courage, and good will. I wish to live without hate, whim, jealousy,envy, fear.

I wish to be simple, honest, frank, natural, clean in mind and clean in body, unaffected, as ready to say I do notknow, if it be so, and to meet all men on an absolute equality, to face any obstacle and meet every difficultyunabashed and unafraid. I wish others to live their lives, too - up to their highest, fullest, and best.

To that end I pray that I may never meddle, interfere, dictate, give advice that is not wanted, or assist when myservices are not needed. If I can help people, I'll do it by giving them a chance to help themselves; and if I can upliftor inspire, let it be by example, inference, and suggestion, rather than by injunction and dictation. That is to say, Idesire to be radiant - to radiate life."

~Elbert Hubbard~

Radiant Health Meditation

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Focus your attention on your natural breath pattern and close your eyes.

Let any incoming thoughts flow in and then quickly flow out with the breath. Free yourself from all distractions.

With each inhale imagine your body, mind, and spirit in a place of optimal health. What does a living a radiant lifemean to you? Take a moment to assess what might be lacking in your life to make it radiant. What choices,actions, comments, or reactions might you alter to live a more radiantly and healthy life?

Scan the body for any sensations of pain, discomfort, or fatigue. With each deep breath imagine yourself breathingvitality, warmth, and positive energy into these areas.

Go further in your meditation and scan the body again, this time from the toes all the way to the head. Use thebreath again to stimulate the mind and body through this journey.

As you go deeper, continue to focus on your breath pattern as you begin to be more aware of the quality of yourthoughts and any mental shifts.

Keep coming back to the focus of this meditation practice.

Stay with this meditation for 15 minutes or longer.





Centering

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Warm Up


Standing Poses


Going Deeper


Final Poses




Week 11, Day 1: Energizing Flow (Long Flow)

"Learn to be genuine in every moment of your life."

-Chogyan Trungpa

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5 x 5 Breaths Per Pose:Child's PoseDownward-Facing DogPlank PoseSphinx PoseCobra PoseDownward-Facing Dog

Vinyasa1/2 Hero's Pose: Hold 1 Minute on Each SideBoat Pose VinyasaFull Heros Pose Hold 1 Minute VinyasaHead-to-Knee Forward Bend Right SIdeMarichi's Twist Pose Right SideVinyasaHead-to-Knee Forward Bend Right SIdeMarichi's Twist Pose Right SideVinyasaUpward Plank PoseVinyasaSide Plank Pose to Each SideVinyasaHalf Moon Pose Right SideRevolved Half Moon Pose Right SideVinyasa

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Half Moon Pose Right SideRevolved Half Moon Pose Right SideBoat PoseWheel Pose x5Knee to Chest x5Supine Twist to Each SIdeSavasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 11, Day 2: Detox Flow (Short flow)

"Our appointment with life is present moment." -Thich Nhat Hanh

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10 Breaths Per Pose:Easy Pose

Seated TwistMountain PoseChair PoseForward Fold with Twist to Each SIdeMountain PoseTree Pose to Half Bound Lotus FoldVinyasa Chair Pose with Twist to Each SideVinyasaMountain PoseForward Fold with Bound Twist to Standing Bird of Paradise on Each SideMountain PoseTree Pose to Half Bound Lotus Fold to TwistVinyasaTriangle - Bound Triangle - Standing Split on Each SideVinyasaCrescent Lunge Twist on Each Side

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VinyasaChild's Pose 2 MinutesSupine Reclined Wind Relieving Pose Right SideSupine Deep Twists in Eagle Pose Right SideSavasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 11, Day 3: Jnana Mudra Meditation

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To begin, find a comfortable posture for meditation.

It may be helpful to set a timer for 10-15 minutes for this practice.

Place your hands on your knees in Jnana mudra, with your palms facing up. Join the tip of the index finger andthumb together. The remaining three fingers are kept straight and extended.

Try to hold this mudra for the entire meditation practice.

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.

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


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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 12, Day 1: Sensitive SI Joint Pain Flow (Short Flow)

Yoga is possible for anybody who really wants it. Yoga is universal…. But don’t approach yoga with a businessmind looking for worldly gain. ~Sri Krishna Pattabhi Jois

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http://www.finestquotes.com/author_quotes-author-Sri%20Krishna%20Pattabhi%20Jois-page-0.htm

10 Breaths Per Pose:Mountain Pose HoldStanding Forward FoldSoft and Slow VinyasaTriangle PoseFive Pointed Star PoseWide Legged Standing Forward FoldRepeat on Left SideReclined Pigeon RIght SideDownward Facing Dog PoseReclined Pigeon Left SideDownward Facing Dog PoseChild's PoseCobra PoseDiamond PoseSeated Head to Knee PoseLegs Up the Wall Pose Hold 5 Minutes



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Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 12, Day 2: Frog Flow (Long Flow)

"You are important enough to ask and you are blessed enough to receive back."

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5 Breaths in Each Pose:

1/2 Happy Baby on Each SideReclined TwistFull Happy Baby 1 MinuteEagle legs twistFull Happy Baby 1 MinuteSupine Wide Legged StretchDownward DogVinyasaForward FoldVinyasaTree Pose on Each SIdeVinyasaForward Fold Grabbing Big ToesVinyasaGoddess Pose Hold 15 Breaths (standing frog)VinyasaHigh Lunge Right legLizard Right LegVinyasaHigh Lunge Left LegLizardVinyasa Left LegGoddess Pose Hold 15 Breaths (standing frog)Plank Hold to Side Plank to Plank to Side PlanksVinyasa

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Wide Legged Child's PoseFrog Pose 3 minutesBridge Pose Plow PoseSupine twistsSavasana





Centering


Warm Up


Standing Poses


Going Deeper


Final Poses




Week 12, Day 3: Broaden Your Horizons Meditation

"Expand your horizons. Move beyond the normal and mediocre to the extraordinary. Be daring. Ride the waves oflife with enthusiasm, passion, and freedom in your heart. Open your arms wide and receive the opportunities thatlife is presenting you. Be lighthearted. You have much to offer the world. You deserve the very best. Your destiny

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awaits you; skip towards it."

~Jayme Barrett~

Find a comfortable seat. Feel your sitting bones release into the floor.

As you begin to deepen your breath, begin to bring your attention to your heart center.

Scan your body for any areas of discomfort or tension.

Reconnect to your breath and heart center as you lengthen through the spine.

Imagine yourself expanding and lengthening with each breath.

Come back to the the inspirational quote and ask yourself - How can I expand my horizons? What actions can Itake to move towards my destiny?


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breakingmuscle-awake evolve yoga sequences - cycle 1

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yoga sequences cycle

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