Yoga Practice, Yoga Sequence

Yoga sequence: The Long Road

In the past, I’ve done P90X. I’ve been tempted by a 3-day juicing cleanse with the promise of quick weight loss and instant health benefits. There’s even a 3-day potty training method that has made the rounds with desperate parents.

HOWEVER, I’ve learned over time that I’m really not a sprinter, and this is probably why I am so attracted to yoga. I don’t want my life to be healthy for only 90 days. I don’t want to push myself for a month and then be too exhausted to maintain good habits. I want to set myself up to be strong and flexible and light of heart well into my 60s, 70s, 80s and 90s. My older son told me he wants me to live FOREVER, so … ya know… I gotta do what I can.

When we treat our practice not only as physical fitness but as taking steps on a long road toward health and happiness, we set ourselves up for something more amazing. The photo shared above was from a trip to Maui we took last year for a friend’s wedding. We decided to drive part of the Road to Hana, which is full of hairpin turns that hug the coastline. We had to take the turns slowly and watch for oncoming traffic on these narrow bridges. There were no shortcuts along the way. And while the drive seemed to take forever (especially with screaming kids in the backseat!), we did make it to one of the many beautiful waterfalls.


What a stunning reward, right? The road was worth it. The hike was worth it. The sweat was worth it. The due diligence to drive safely was worth it.

This 60 minute flow sequence aims to build that strength and stamina, always keeping longevity in mind. The poses are relatively basic and are meant for focusing on foundational structures that we use all the time.

60 Minute Sequence: The Long Road

  • Tadasana – inhale arms up, exhale arms down
  • Uttanasana –> ardha uttanasana (repeat with breath)
  • Half salutations x2
  • Surya namaskar A x3
  • *Utkatasana
  • Plank –> Vasisthasana/side plank (Right)
  • Vinyasa –> Virabhadrasana I (R)
  • Plank –> Vasisthasana (Left)
  • Vinyasa –> Vira I (L)
  • Plank – Alternate knee to nose
  • Vinyasa
  • Utkatasana
  • Samasthiti, Repeat flow from *
  • **Vira II
  • Utthita trikonasana
  • Ardha chandrasana
  • Vira II
  • Adho mukha
  • Dolphin pose
  • Vinyasa, Repeat other side from **
  • Balasana
  • Fire toes
  • Marichyasana A
  • Marichyasana C
  • Eka pada raja kapotasana/pigeon
  • Closing postures
  • Savasana
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