Yoga Flow Sequence

My yoga is back!  Monday through Wednesday I did Tom Morley’s 20-minute routine every morning and I think I’m fixed.

This morning I set the kitchen timer for 25 minutes and decided to do a flow on my own.  I guess setting a timer is not very zen, but I’m a numbers gal.  I was a math major, don’t forget.  If I don’t set a timer I can’t stop thinking about how long I’ve been flowing, so the timer helps me relax more… if that makes sense.

I hurt my thumb yesterday.  I may or may not have sliced it while washing my new knife.  Ouch.  I’m a doofus and I do something like this at least once every few months.  It’s puffy and sore, so I tried to be gentle with the yoga.  The routine was simple and repetitive, but I liked it.

  • standing, hands @ heart for a few deep breaths
  • inhale arms up, exhale down, inhale half-lift, exhale step back, lower chaturanga, inhale up dog, exhale down dog
  • crescent vinyasa: inhale right leg up, exhale lunge forward, inhale crescent, hold for 2 breaths
  • crescent-pose

  • exhale & vinyasa, repeat on the left
  • plank waves (inhale forward to plank, exhale down dog) – a few times
  • repeat whole crescent/vinyasa fast sequence 5-6 times (1 breath per pose)
  • stepping forward, inhale halfway, exhale down, inhale chair – hold chair for a few breaths, then exhale, vinyasa, and back to down dog
  • utkatasana

  • vinyasa sequence with warrior 1 -> warrior 2 -> reverse warrior -> side angle on each side (1 breath per pose)
  • plank waves (inhale forward to plank, exhale down dog) – a few times
  • repeat 5-6 times: vinyasa sequence of warrior 1 -> warrior 2 (1 breath per pose)
  • step forward and repeat the chair sequence back to down dog
  • vinyasa sequence with warrior 1 to “waterfall warrior” (waterfall up and down from humble warrior – hands clasped behind your back and bowing down and up 3 times, then holding it for 2 breaths)
  • humble-warrior

  • crescent/vinyasa fast sequence again (5 times)
  • forward to chair, then twisting chair and step back to reverse prayer -> warrior 2 -> triangle -> half moon -> standing splits -> repeat on the left.
  • half-moon-pose

  • floor poses: pidgeon (both sides), happy baby, head stand, plow. confession: no savasana (!).
  • headstand

The ending was nice.  I’m working on building core strength, so while I was in headstand I practiced lowering and raisng my legs *with control*.  Ugh, so hard!  Then I refueled.


Mmm.  Oat bran, Mighty Maple peanut butter, spinach.  Plus my computer, blogs, and sodastream seltzer of course!

Only 5 days until my mom comes!  What’s your favorite thing to do with your parents? I’m trying to figure out what activities we should do.  I think we’ll probably go to the beach, I’ll show her all of my cool grocery stores, we’ll cook together, maybe go into San Francisco for a day…

17 Comments on Yoga Flow Sequence

  1. Cindy
    4 June, 2009 at 1:40 pm (8 years ago)

    Yeaaaah…you got your YOOOOOOOOOOOOOOOGA BACK!

    hate hate hate cuts. i get a paper cut a month…it’s annoying

    Setting a timer IS zen if it lets you let your MIND off the time.

    it’s a tool…. I do the same thing when I am trying to meditate…

    I need to wear a watch…not very zen-ish…but I can’t relax otherwise.

    I went to an air show with my Dad a couple years ago…that was fun…other than that I think camping is the best.

    a day at the beach sounds so GREAT.

  2. Dori
    4 June, 2009 at 1:41 pm (8 years ago)

    I knew your yoga would come back to you! Those poses look too hard for me, although I did attempt pigeon pose in Core Fusion this morning. I got excited when I saw it on your blog just now because I knew what you were talking about and I understood that picture! Haha.

    I’m the same way with the clock. I am no math major but I have a major obsessesion with time — knowing what time it is, knowing how long I have left in a gym class, being insanely early everywhere I go because I love to overestimate how much time everything takes. Sigh.

    Anyway, great post! LOVE the mighty maple 🙂

  3. Peggy (Mom)
    4 June, 2009 at 2:43 pm (8 years ago)

    Sounds just like what I was thinking we would do!!

  4. Yasmin
    4 June, 2009 at 4:06 pm (8 years ago)

    I did my final post on TWLC today! Thanks for supporting us!

  5. The Dainty Pig
    4 June, 2009 at 5:38 pm (8 years ago)

    what a great yoga sequence, lovely!! I think I may just have to try that tomorrow 🙂

    my favourite thing to do with my parents is try some of my favourite restaurants, make some meals together, walk outside, farmer’s market….tea in the sun….

    have a wonderful weekend!

  6. Erin
    4 June, 2009 at 6:08 pm (8 years ago)

    Yay for yoga! I should try flowing on my own on occasion. And I do thinks like that cut all the time. It’s a bit ridiculous.
    Have fun with your mom. I love when mine visits! She’s fun to shop with and my dad is fun to eat with!

  7. Anna
    4 June, 2009 at 6:13 pm (8 years ago)

    That looks like a wonderful flow!

  8. Jess
    4 June, 2009 at 6:17 pm (8 years ago)

    That yoga sounds GREAT! You definitely got your yoga back. (So jealous that you can do headstand! 🙂 ..) Delicious refueling!
    <3 jess

  9. Sarah (LovIN My Tummy)
    4 June, 2009 at 7:46 pm (8 years ago)

    Oh, you poor thing! I hate getting cuts on my hands because they just reopen constantly. I seal them shut with super glue. I’m not kidding.

  10. Maria
    4 June, 2009 at 7:49 pm (8 years ago)

    Hi there! I’m a new blogger here, although I’ve been reading your blog for a while, and I enjoy it very much!

    I’m an engineering student and love my numbers too. I have a set schedule and the morning and have to keep my clock within view while I’m doing yoga, so similar concept ;).

    Ouch! I hope your thumb feels better.

    I love shopping, site-seeing (museums), movie-watching, and of course going to restaurants and farmer’s markets with my mom. Hope you have fun together!

  11. Alison
    4 June, 2009 at 8:06 pm (8 years ago)

    My parents and I love going to the mall together. And going for walks around the lakes.

    That waterfall move looks very painful.

  12. coco
    5 June, 2009 at 3:05 am (8 years ago)

    really good vinyasa sequence, i’ve never done yoga by myself… how can I think of the sequence? You’re so creative! but at the same time I think it’s more intuitive than doing a podcast…so I need to do it sometimes soon!
    fav thing with mom? cook, shopping and walk! 🙂

  13. elise
    5 June, 2009 at 7:22 am (8 years ago)

    im so impressed that you just created your own routine…ok, i know thats nothing to you, ms yoga master, but im still trying to get into it. i even bought a yoga positions pamphlet (type a much?) so i can totally understand the need to set a timer…haha

  14. Sagan
    5 June, 2009 at 10:32 am (8 years ago)

    Ooh thanks for the poses. That’s awesome that a math major is a yogi!

    I hurt my thumb and index finger yesterday too. I may or may not have tried to pull a muffin pan out of the oven a couple minutes after it had been put in. We better not ever get in the kitchen together; who knows what kind of mayhem and injuries may ensue! 🙂

  15. Heather McD (Heather Eats Almond Butter)
    5 June, 2009 at 11:54 am (8 years ago)

    Loved your confession. i often opt out of Savasana when I practice at home. I just get so distracted and feel like I need to get working on other things. That’s one of the reasons I love going to a class – gets my mind off of everything going on around me. For some reason, I can’t do that at home.

    Great flow and great looking bowl of spinach oats. I just blended some oats with broccoli for lunch and loved it. My sweetened rice protein powder helped. 🙂

    I love going out to eat with my parents. They are so entertaining. Chris and I just sit there and laugh at them, um I mean, with them. 🙂

    Have a good weekend!

  16. Nelly
    30 August, 2009 at 8:51 am (7 years ago)

    i got this awesome yoga book, at first i wasnt kinda into it, but then one of my friends could do all this cool flexible stuff, like the splits. And i always wanted to do that. So i stretched more often like in the monrings and at night, and yesterday i was flipping through my book and it had the headstand in it, and i was like “i wanna do that” so i tried it out.
    at first i gave up, then i kept trying again until i got it right!

1Pingbacks & Trackbacks on Yoga Flow Sequence

    Warning: call_user_func(comment_style) []: First argument is expected to be a valid callback in /home/ke4mtg/public_html/thesaladgirl/wordpress/wp-includes/class-walker-comment.php on line 180