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How To Sequence A Vinyasa Flow Class
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Evening Yoga Sequence
This type of data sharing may be considered a “sale” of information under California privacy laws. Turning off personalized advertising opts you out of these “sales.” Learn more in our Privacy Policy., Help Center, and Cookies & Similar Technologies Policy.I’ve been practicing yoga for almost 25 years. I’ve been to a lot of classes, experienced many of the various yoga types, and tried a whole lot of posture sequences. While I enjoy mixing things up with different styles of yoga from time to time, I long ago settled on vinyasa (flow) yoga as my practice of choice. (I’ll tell you why in a minute.) And over the years, I’ve discovered some key components I need from a yoga session in order for it to feel
That’s a lot of praise, I know. But it’s truly how I feel! For me, a good yoga sequence needs to check several important boxes:
This gentle flow yoga sequence does all of these things, and that’s why I love it so much. In fact, it’s so ideal, it’s one of two main flows I build my entire practice around. To keep things fresh, I just swap a few postures here and there when it feels right, or when I know certain parts of my body need a little more attention.
Cedar Park • Flow Yoga
When I started doing yoga, I initially learned the Ashtanga style, specifically the primary series. This is a vinyasa style of yoga, which means the postures transition in a flowing manner that’s synchronized with the breath. Ashtanga teaches several series of posture flows, based on your mastery level, which are the same every time you practice. They include the primary, intermediate, and advanced series.
I love Ashtanga yoga. In fact, my other go-to gentle flow yoga sequence is based on the primary series. It formed the foundation of what I think a good, well-rounded yoga practice should look like. However, as my practice evolved over the years, I felt drawn to branch out and explore other expressions & combinations of postures. I found my way to the more versatile, general vinyasa style.
What I love about vinyasa yoga is its graceful synchronicity. It feels almost like a dance to me. It’s more dynamic than other forms of yoga, which means there’s more movement and a more aerobic aspect to it. As you flow between postures, your heart rate gets pumping. You generate more heat in your body, which stimulates better blood circulation. All of this has an internal purifying and energizing effect. This is in addition to the strengthening and stretching effects, the improvements in balance, posture, and mobility, and the increases in self-awareness and self-acceptance that can also be found in other types of yoga.
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I choose to work with a gentle flow yoga sequence because it meets my needs. I get all the benefits I want from my yoga practice with minimal risk of injury. (My husband is a chiropractor. In our chiropractic wellness center, we saw all kinds of injuries related to physical activities, including yoga. So, I take these risks perhaps more seriously than the average person.)
Gentle flow yoga feels lifelong sustainable, and it’s accessible every time I come to the mat. It feels nurturing and loving to my body. In other words, I don’t feel like I’m trying to push myself to accomplish the most advanced poses or to drench myself in sweat. I’m taking care of my body-mind-spirit system in a way that feels balanced to me.
Now, I realize there are many yogis who not only embrace, but thrive on the physical challenge of exploring what their bodies can do when pushed. I’m amazed when I see people practicing in this way. It’s truly remarkable and takes consistent discipline, concentration, and commitment to do so. There are many yogic paths, all of which can take you to the ultimate goals of yoga.
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I’m personally more drawn to the meditative aspects of my yoga practice than the physical. A gentle flow yoga sequence suits that intention well, and even though it’s not as rigorous as some other approaches, it has served to maintain my body’s optimal health for many years. That’s what a balanced yoga practice looks like for me.
Regardless of your chosen yogic path, everyone can use a good gentle yoga flow at least every now and then. The sequence I’m sharing below is well-rounded and suitable for most yoga practitioners.
If you’ve been doing flow yoga for a while and feel comfortable with it as a personal practice, you can skip to the next section to find my gentle flow yoga sequence. For everyone else, there are a few things you’ll want to know before giving it a try.
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Because people who are relatively new to yoga can do flow yoga. However, it’s important to have a good grasp of your form in the different postures before you start trying to connect them together with your breath in a flow. If you’ve never done yoga before, it’s best to take a few beginner classes where there’s a slower pace, and the focus is on understanding how to do each pose safely and effectively.
Second, in vinyasa yoga, there’s a big emphasis on breath. It involves coordinating your inhales and exhales with your movements into and out of postures. In general, you want to inhale when you enter a posture, move upward, or arch your spine (open your chest). You want to exhale when you exit a posture, move downward, or round your spine. If you’ve never done flow yoga, it might be helpful to attend a few classes to get a feel for this rhythm before trying to do this gentle flow yoga sequence on your own.
Lastly, as with all forms of yoga, listen to your body. Don’t push yourself to do something that’s causing pain, that you don’t know how to do, or that you
