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P-urpose

60-Minute Vinyasa Yoga Sequence

EnergyVinyasa60 minMixed

An all-round vinyasa class that builds steadily: breath-led warm-up, sun salutations A and B, two standing flows and a short backbend focus before a slow floor cool-down.

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The sequence

≈ 58 min including transitions

01Arrive4 min

  1. 1Easy Seat2:30 min
  2. 2Seated Side Bend5 breathsRight
  3. 3Seated Side Bend5 breathsLeft

02Warm up7 min

  1. 4Cat–Cow8 breaths
  2. 5Thread the Needle6 breathsRight
  3. 6Thread the Needle6 breathsLeft
  4. 7Bird Dog5 breathsRight
  5. 8Bird Dog5 breathsLeft
  6. 9Low Lunge6 breathsRight
  7. 10Low Lunge6 breathsLeft
  8. 11Half Split6 breathsRight
  9. 12Half Split6 breathsLeft
  10. 13Downward-Facing Dog6 breaths

03Sun salutation A× 3 rounds4 min

  1. 14Mountain1 breath
  2. 15Upward Salute1 breath
  3. 16Standing Forward Fold1 breath
  4. 17Halfway Lift1 breath
  5. 18Plank1 breath
  6. 19Four-Limbed Staff1 breath
  7. 20Upward-Facing Dog1 breath
  8. 21Downward-Facing Dog5 breaths
  9. 22Halfway Lift1 breath
  10. 23Standing Forward Fold1 breath
  11. 24Upward Salute1 breath
  12. 25Mountain1 breath

04Sun salutation B× 2 rounds5 min

  1. 26Chair3 breaths
  2. 27Standing Forward Fold1 breath
  3. 28Halfway Lift1 breath
  4. 29Plank1 breath
  5. 30Four-Limbed Staff1 breath
  6. 31Upward-Facing Dog1 breath
  7. 32Downward-Facing Dog3 breaths
  8. 33Warrior I3 breathsRight
  9. 34Vinyasa4 breaths
  10. 35Warrior I3 breathsLeft
  11. 36Vinyasa4 breaths
  12. 37Halfway Lift1 breath
  13. 38Standing Forward Fold1 breath
  14. 39Chair3 breaths
  15. 40Mountain1 breath

05Standing flow17 min

  1. 41Three-Legged Dog2 breathsRight
  2. 42High Lunge5 breathsRight
  3. 43Warrior II5 breathsRight
  4. 44Reverse Warrior3 breathsRight
  5. 45Extended Side Angle5 breathsRight
  6. 46Vinyasa4 breaths
  7. 47Three-Legged Dog2 breathsLeft
  8. 48High Lunge5 breathsLeft
  9. 49Warrior II5 breathsLeft
  10. 50Reverse Warrior3 breathsLeft
  11. 51Extended Side Angle5 breathsLeft
  12. 52Vinyasa4 breaths
  13. 53Warrior II3 breathsRight
  14. 54Triangle5 breathsRight
  15. 55Half Moon5 breathsRight
  16. 56Vinyasa4 breaths
  17. 57Warrior II3 breathsLeft
  18. 58Triangle5 breathsLeft
  19. 59Half Moon5 breathsLeft
  20. 60Vinyasa4 breaths
  21. 61Warrior I5 breathsRight
  22. 62Pyramid5 breathsRight
  23. 63Revolved Triangle5 breathsRight
  24. 64Vinyasa4 breaths
  25. 65Warrior I5 breathsLeft
  26. 66Pyramid5 breathsLeft
  27. 67Revolved Triangle5 breathsLeft
  28. 68Vinyasa4 breaths
  29. 69Goddess5 breaths
  30. 70Wide-Legged Forward Fold6 breaths

06Backbends6 min

  1. 71Vinyasa4 breaths
  2. 72Sphinx8 breaths
  3. 73Locust5 breaths
  4. 74Locust5 breaths
  5. 75Child’s Pose5 breaths
  6. 76Bridge8 breaths
  7. 77Bridge8 breaths
  8. 78Knees to Chest5 breaths

07Cool down8 min

  1. 79Half Pigeon10 breathsRight
  2. 80Half Pigeon10 breathsLeft
  3. 81Bound Angle8 breaths
  4. 82Seated Forward Fold12 breaths
  5. 83Head-to-Knee8 breathsRight
  6. 84Head-to-Knee8 breathsLeft
  7. 85Supine Twist8 breathsRight
  8. 86Supine Twist8 breathsLeft
  9. 87Happy Baby8 breaths

08Final rest6 min

  1. 88Final Rest6 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

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Or build your own vinyasa class from a purpose.