Vinyasa Flow Sequence

Kim Grispo, Fitness Instructor

Vinyasa Flow Sequence

  • Child’s Pose: 8-10 breaths
  • Tabletop
  • Cat/Cow: 4-5 sets
  • Bird Dog: Right arm reaches forward/left leg reaches back.  Draw Elbow and knee together 3-5x and Switch sides
  • Down Dog: 3-5 breaths
  • Ragdoll: 3-5 breaths
  • Half Way Lift
  • Fold
  • Mountain
  • Fold
  • High Plank and hold for 8 counts (not 8 breaths!)
  • Down Dog
  • 3-Legged Dog with right leg high; bend knee/open hip/circle ankle
  • Down Dog
  • 3 Legged dog with left leg high; bend knee/open hip/circle ankle
  • Down Dog
  • Low Lunge with right foot forward/easy twist
  • High Plank
  • Side Plank: left arm up
  • High Plank
  • Low Lunge with left foot forward/easy twist
  • High Plank
  • Side Plank: right arm up
  • High Plank
  • Down Dog

Sun A (Repeat 3 times)

  • Hop/Step to top of mat
  • Mountain
  • Forward Fold
  • Halfway Lift
  • High Plank
  • Chatarunga
  • Upward Dog
  • Downward Dog (hold for 3-4 rounds of breaths)

Sun B

  • Hop/Step to top of mat
  • Mountain
  • Chair Pose (hold for 2-4 rounds of breath)
  • Forward Fold
  • Halfway Lift
  • High Plank
  • Chatarunga
  • Upward Dog
  • Downward Dog
  • Warrior 1: right foot forward (hold for 3 rounds of breath)
  • Chatarunga
  • Up Dog
  • Down Dog
  • Warrior 1: left foot forward (hold for 3 rounds of breath)
  • Chatarunga
  • Up Dog
  • Down Dog

Sun B2 (repeat 3 times)

  • Hop/Step to top of mat
  • Mountain
  • Chair Pose (hold for 2-4 rounds of breath)
  • Forward Fold
  • Halfway Lift
  • High Plank
  • Chatarunga
  • Upward Dog
  • Downward Dog
  • Warrior 1: right foot forward (hold for 1-2 rounds of breath)
  • Warrior 2
  • Reverse Warrior
  • Chatarunga
  • Up Dog
  • Down Dog

Crescent Lunge Series

  • Low Lunge: right foot forward
  • Crescent Lunge
  • Dip left knee down and up (repeat four times)
  • Crescent Lunge
  • Arrow
  • Crescent Lunge
  • Warrior 3
  • Warrior 2
  • Reverse Warrior
  • Extended Side Angle (hold for 4-5 rounds of breath)
  • Low Lunge
  • High Plank
  • Side Plank: right arm up
  • Wild Thing
  • Down Dog
  • Repeat on left side

Chair Twist Series

  • Hop/Step to top of mat
  • Halfway Lift
  • Forward Fold
  • Chair: bring hands to heart center
  • Chair Twist to the right (hold for 5 rounds of breath)
  • Chair
  • Chair Twist to the left (hold for 5 rounds of breath)
  • Chair
  • Fold
  • Halfway lift
  • Chatarunga
  • Up Dog
  • Down Dog

Humble Warrior Series

  • Warrior 2: right foot forward
  • Bound Warrior
  • Humble Warrior (hold for 3 breaths)
  • Warrior 2
  • Star
  • Prasarita (wide leg forward fold/folding towards the left side of the mat)
  • Stay in fold OR headstand OR twist OR ninja lunge (5-8 breaths)
  • Low Lunge: right foot forward
  • Chatarunga
  • Up Dog
  • Down Dog
  • Repeat on left side

Triangle/Pyramid Series

  • Warrior 2: right foot forward
  • Triangle (hold for 3-5 breaths)
  • Pyramid (hold for 3-5 breaths)
  • Revolved Pyramid (lift right arm up; keep left arm on floor or block)
  • Revolved Half Moon (from Revolved Pyramid, lift back leg)
  • Chair
  • Mountain
  • Plank
  • Down Dog
  • Repeat on left side

Balance Series

  • Mountain
  • Eagle (right arm under left/right leg over left)
  • Dancer (right hand to right foot)
  • 1-legged Tadasana/Mountain (right knee bent and right thigh parallel to mat)
  • Mountain
  • Repeat on left
  • Tree on right side
  • Tree on left side
  • Mountain
  • High Plank

Spine

  • Lower to Belly (cheek to mat for 5-8 breaths)
  • Superman (arms long forward/legs long to back of mat)
  • Skydiver (arms & legs bent to 90 degrees)
  • Repeat 2 more times
  • Child’s Pose

Hips

  • Down Dog
  • Half Pigeon: right shin forward (hold for 90 seconds)
  • 3 leg dog: right leg up (option to flip dog)
  • Repeat on left side

Surrender and Backbend

  • Down Dog
  • Come to your seat with straight legs forward
  • Seated Forward Fold
  • Return to upright seat and open legs to a “V”: side stretch (hold for 3-5 breaths per side)
  • Bridge or Wheel (take 2-3 breaths for about 10 counts)
  • Butterfly on your back (Supta Baddha Konasana)
  • Legs straight up in the air for Viparita Korani or Shoulder Stand (hold for 5-8 breaths)
  • Happy Baby (hold as long as you need)
  • Supine Twist (hold as long as you need on each side)
  • Savasana (hold for ideally 5 minutes)

Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. -Marianne Williamson