Vinyasa Sequence #9 (mainly for yoga instructors)

breath work
standing warm-up
standing forward fold
half forward fold
warrior i left
warrior ii left
reverse warrior left
warrior ii left
diagonal side angle left
warrior ii left
plank
cobra
organic dog
pigeon left
sleeping pigeon left
down dog open left hip
jana's pose left
low lunge twist left
organic dog
high lunge left
high lunge twist left
chair
twisting chair
stretch toes
standing warm-up
standing forward fold
half forward fold
warrior i right
warrior ii right
reverse warrior right
warrior ii right
diagonal side angle right
warrior ii right
plank
cobra
organic dog
pigeon right
sleeping pigeon right
down dog open right hip
jana's pose right
low lunge twist right
organic dog
high lunge right
high lunge twist right
chair
twisting chair
stretch toes
trapezius stretch sides
standing warm-up
warrior iii x's 3 left
intense side stretch left
half-moon left
revolved half-moon left
chair
standing cobra - hands behind head
standing forward fold - hands behind head
plank
side plank both sides
forearm dog to forearm plank x's 3
child's pose
organic dog
chair
twisting chair
trapezius stretch back
standing warm-up
warrior iii x's 3 right
intense side stretch right
half-moon right
revolved half-moon right
chair
standing cobra - hands behind head
standing forward fold - hands behind head
plank
side plank both sides
forearm dog to forearm plank x's 3
child's pose
organic dog
chair
twisting chair
stretch toes
rotate hips
*on blocks
standing forward fold
flat back
downward facing dog
upward facing dog
downward facing dog
triangle left
revolved triangle left
half-moon left
revolved half-moon left
*off blocks
chair
twisting chair
stretch toes
rotate hips
*on blocks
standing forward fold
flat back
downward facing dog
upward facing dog
downward facing dog
triangle right
revolved triangle right
half-moon right
revolved half-moon right
*off blocks
chair
twisting chair
revolve hips
squat
bound angle
crow
shoulder-stand w/ backbend of choice or legs up wall
spinal twists
savasana

Vinyasa Sequence #8 (mainly for yoga instructors)

breath work
standing warm-up
squat
bound angle
head to knee left
seated twist left
reclining pigeon left
ab crunch x's 5 left
bridge x's 2
rock horizontal & vertical
boat
bound angle
head to knee right
seated twist right
reclining pigeon right
ab crunch x's 5 right
bridge x's 2
rock horizontal & vertical
boat
bound angle
crow
squat to mountain
trapezius stretch sides
standing forward fold
1/2 forward fold
plank
side plank both sides
cobra
forearm dog to forearm plank x's 3
organic dog
sleeping pigeon left
down dog open left hip
warrior ii left
diagonal side angle left
balance pose grab left ankle up on right leg
standing hip rotation
standing forward fold
1/2 forward fold
plank
side plank both sides
cobra
forearm dog to forearm plank x's 3
organic dog
sleeping pigeon right
down dog open right hip
warrior ii right
diagonal side angle right
balance pose grab right ankle up on left leg
standing hip rotation
trapezius stretch back
clasp hands/elbows behind back
warrior iii x's 3 left
half-moon left
revolved half-moon left
chair
twisting chair both sides
toe stretch
clasp hands/elbows behind back
warrior iii x's 3 right
half-moon right
revolved half-moon right
chair
twisting chair both sides
toe stretch
standing cobra hands behind head
standing forward fold hands behind head
organic dog
child's pose
reclining twist
savasana

Vinyasa Sequence #7 (mainly for yoga instructors)

breath work
standing warm-up
standing forward fold
half forward fold
warrior i left
warrior ii left
reverse warrior left
warrior ii left
diagonal side angle left
warrior ii left
organic dog
pigeon left
sleeping pigeon left
downward facing dog open left hip
jana's pose left
jana's pose twist left
organic dog
mountain
standing forward fold
half forward fold
warrior i right
warrior ii right
reverse warrior right
warrior ii right
diagonal side angle right
warrior ii right
organic dog
pigeon right
sleeping pigeon right
downward facing dog open right hip
jana's pose right
jana's pose twist right
organic dog
mountain
dancing warrior sun salutations x's 3 (mountain, standing forward fold, 1/2 forward fold, plank, cobra, down dog, warrior i, warrior ii, reverse warrior, warrior ii, diagonal side angle, repeat other side, close)
standing warm-up
trapezius stretch sides
clasp hands or elbows in back & fold forward
lift arms to chair
stretch toes
eagle left
warrior iii x's 3 left
intense side stretch left
trapezius stretch back
clasp hands or elbows in back & fold forward
lift arms to chair
stretch toes
eagle right
warrior iii x's 3 right
intense side stretch right
standing warm-up
chair
side chair - twist both sides
inhale up
standing forward fold
half forward fold
plank
cobra
organic dog
sleeping pigeon left
organic dog
sleeping pigeon right
downward facing dog
child's pose
reclining twist
savasana

Vinyasa Sequence #5 (mainly for yoga instructors)

breath work
leg lifts x's 10
crunches x's 10 e/ side
standing warm-up
standing side stretch
standing cobra w/ hands behind head
roll down standing forward fold w/ hands behind head
plank
side plank left
side plank right
forearm dog to forearm plank x's 3
organic dog
pigeon left
sleeping pigeon lef
downward facing dog open left hip
organic dog
triangle left
revolved triangle left
half-moon left
revolved half-moon left
chair
stretch toes
trapezius stretch side & back
standing side stretch
standing cobra w/ hands behind head
roll down standing forward fold w/ hands behind head
plank
side plank left
side plank right
forearm dog to forearm plank x's 3
organic dog
pigeon right
sleeping pigeon right
downward facing dog open right hip
organic dog
triangle right
revolved triangle right
half-moon right
revolved half-moon right
chair
stretch toes
standing warm-up
squat
shoulderstand ab work
shoulderstand
backbend of choice
spinal twists
rock spine
savasana

Vinyasa Sequence #4 (mainly for yoga instructors)

breath work
leg lifts (upper abs)
crunches (mid abs)
hug knees
rock spine
standing warm-up (hips, shoulders, spine)
standing trapezius warm-up
standing cobra w/ hands behind head
standing forward fold w/ hands behind head
plank
side plank left
side plank right
foream dog to forearm plank x's 3
half dog
organic dog
step up into chair
stretch on toes
standing warm-up (hips, shoulders, spine)
eagle pose left
stretch on toes
warrior III left
revolved half moon left
step up into chair
stretch on toes
eagle pose right
stretch on toes
warrior III right
revolved half moon right
step up into chair
stretch on toes
standing cobra w/ hands behind head
standing forward fold w/ hands behind head
plank
side plank right
side plank left
foream dog to forearm plank x's 3
half dog
organic dog
pigeon left
sleeping pigeon left
downward facing dog open left hip
organic dog
pigeon right
sleeping pigeon right
downward facing dog open right hip
organic dog
crow pose x's 3
lower ab work (from shoulderstand or feet pressing into wall)
legs up the wall or shoulderstand
plow (only from shoulderstand)
backbend of choice
spinal twists
rock spine
savasana

Vinyasa Sequence #3 (mainly for yoga instructors)

breath work
leg lifts x's 5-10 (upper-ab work)
hug legs to chest
crunches x's 5-10 strong side then 5-10 weak side (mid-ab work)
hug legs to chest - roll up
standing warm-up
warrior 3 x's 3 (left)
revolved half-moon (left)
intense side stretch (left)
low lunge (left)
jana's stretch (left)
organic dog
pigeon (left)
sleeping pigeon (left)
gate pose (left)
organic dog
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
step up into chair
toe stretch
standing warm-up
side neck stretch (both sides)
side stretch (both sides)
back neck stretch (both sides)
side stretch (both sides)
warrior 3 x's 3 (right)
revolved half-moon (right)
intense side stretch (right)
low lunge (right)
jana's stretch (right)
organic dog
pigeon (right)
sleeping pigeon (right)
gate pose (right)
organic dog
fore-arm plank to fore-arm dog x's 3
child's pose
shouldstand lifts x's 5-10 (lower-ab work)
shoulderstand 10-20 breaths
backbend
reclining twists
savasana

Vinyasa Sequence #2 (mainly for yoga instructors)

breath work
standing warm-up
standing forward fold - knees bent, spine/neck long (long hold)
plank
side plank (both sides)
cobra
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
pigeon (left)
reclining pigeon (left)
organic dog leg lift (left)
low lunge (left)
low lunge twist (left)
high lunge (left)
chair
toe stretch
side stretch (both sides)
standing cobra x's 1 (short hold)
side neck stretch (both sides)
eagle arms (left)
add eagle legs or half square (left)
chair
toe stretch
warrior 3 w/ elbows bound (left)
step back to warrior I (left)
warrior II (left)
reverse warrior (left)
warrior II (left)
diagonal side angle (left)
step up into chair
toe stretch
standing warm-up
standing forward fold - knees bent, spine/neck long (long hold)
plank
side plank (both sides)
cobra
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
pigeon (right)
reclining pigeon (right)
organic dog leg lift (right)
low lunge (right)
low lunge twist (right)
high lunge (right)
chair
toe stretch
standing cobra x's 1 (longer hold)
side stretch (both sides)
back neck stretch (both sides)
eagle arms (right)
add eagle legs or half square (right)
chair
toe stretch
warrior 3 w/ elbows bound (right)
step back to warrior I (right)
warrior II (right)
reverse warrior (right)
warrior II (right)
diagonal side angle (right)
step up into chair
toe stretch
standing warm-up
standing forward fold
downward facing dog
child's pose
shouldstand lifts x's 5-10 (lower-ab work)
shoulderstand 10-20 breaths
backbend of choice
reclining twists
savasana

Vinyasa Sequence #1 (mainly for yoga instructors)

breath work
hug knees to chest
rock side-to-side
rock front-to-back
roll up to organic bound angle
janu sirsasana (left)
seated twist (left)
reclining pigeon (left)
crunches x's 5-10 left side (mid-ab work)
bridge x's 2 (2nd one w/left leg up)
hug knees to chest
rock side-to-side
rock front-to-back
roll up to organic bound angle
janu sirsasana (right)
seated twist (right)
reclining pigeon (right)
crunches x's 5-10 left side (right)
bridge x's 2 (2nd one w/right leg up)
hug knees to chest
rock side-to-side
rock front-to-back
roll up to standing
standing warm-up
half forward fold x's 5
plank
side plank both sides
cobra
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
pigeon (left)
reclining pigeon (left)
organic dog open hip (left)
high lunge (left)
jana's pose (left)
hamstring stretch (left)
organic dog
cobra
fore-arm plank to fore-arm dog x's 3
child's pose
organic dog
pigeon (right)
reclining pigeon (right)
organic dog open hip (right)
high lunge (right)
jana's pose (right)
hamstring stretch (right)
organic dog
child's pose
shouldstand lifts x's 5-10 (lower-ab work)
shoulderstand 10-20 breaths
backbend of choice
reclining twists
savasana