Vinyasa sequence

It's been awhile since I've posted a flowing, vinyasa-heavy sequence. Maybe because my body has been moving so much in terms of traveling, my yoga practice felt the need to be steadier with longer holds and less poses per practice. Whatever the reason, it's cold out there, and maybe more folks than just me could use a bit of warming up. 

As always, if all of the vinyasas aren't working for your body, there are a lot of opportunities in the end to just skip it, and continue on with the practice. For a warmer practice still, add a vinyasa in between sides.

Vinyasa sequence

For the Sun Salutations, I used the traditional Ashtanga series. If you have a different version you like to use, or just a different way to get the body warm, substitute that in place of steps 2 and 3. 

  1. Samasthiti (Equal Standing)
  2. Surya Namaskar A (Sun Salutation A), repeat 4x
  3. Surya Namaskar B (Sun Salutation B), repeat 4x
  4. Vinyasa to Virabhadrasana I (Warrior I)
  5. Virabhadrasana II (Warrior II)
  6. Vinyasa to repeat steps 4 and 5 on other side
  7. Repeat steps 4 and 5 again, pausing in Virabhadrasana II (Warrior II)
  8. Interlock fingers behind back, first opening chest, and then folding forward, bringing forehead towards inside of forward foot, shoulder towards front bent knee
  9. Virabhadrasana II (Warrior II)
  10. Utthita Parsvakonasana (Extended Side Angle)
  11. Virabhadrasana II (Warrior II)
  12. Parivrtta Virabhadrasana (Revolved Warrior Pose)
  13. Vinyasa to repeat steps 6-12 on other side
  14. Vinyasa to Samasthiti
  15. Prasarita Padottanasana I (Standing Forward Fold)
  16. Prasarita Padottanasana II
  17. Prasarita Padottanasana III Note: See Dharma Mittra link for different between poses
  18. Vinyasa to seated
  19. Paschimottanasana (Seated Forward Fold)
  20. Purvottanasana (Reverse Plank Pose)
  21. Vinyasa to seated
  22. Janu Sirsasana (Head to Knee Pose). Repeat other side
  23. Jump back and vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
  24. Inhale and come forward to Plank Pose
  25. Chaturanga Dandasana (Four Limbed Staff)
  26. Slowly lower to stomach
  27. Bhujangasana (Cobra Pose)
  28. Slowly raise to Plank
  29. Urdhva Mukha Svanasana (Upward Facing Dog Pose)
  30. Adho Mukha Svanasana
  31. Jump through to seated
  32. Marichyasana (Marichi's Twist). Repeat other side
  33. Repeat steps 23-26
  34. Dhanurasana (Bow Pose)
  35. Repeat steps 28-31
  36. Ardha Virasana (Half Hero Pose). Fold forward over outstretched leg, bent knee out at 90 degree angle. Repeat other side
  37. Repeat steps 23-26
  38. Ardha Bhekasana (Half Frog Pose). Repeat other side
  39. Bhekasana (Frog Pose)
  40. Garbasana (Child's Pose)
  41. Cat/cow spine in table
  42. Thread the needle in table for twist and back stretch. Repeat other side.
  43. Utthita Shisonasana (Puppy Pose)
  44. Come onto back, rolling along spine
  45. Supta Matsyendrasana (Reclined Twist). Repeat other side
  46. Savasana
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