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P-urpose

90-Minute Vinyasa Yoga Sequence

MobilityVinyasa90 minIntermediate

Longer classes need more than more poses — they need a clear arc. This plan has a long, thorough warm-up, three distinct standing flows and an unhurried floor section.

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The sequence

≈ 84 min including transitions

01Arrive7 min

  1. 1Easy Seat3 min
  2. 2Seated Neck Release4 breathsRight
  3. 3Seated Neck Release4 breathsLeft
  4. 4Seated Side Bend5 breathsRight
  5. 5Seated Side Bend5 breathsLeft
  6. 6Easy Seated Twist5 breathsRight
  7. 7Easy Seated Twist5 breathsLeft

02Warm up10 min

  1. 8Cat–Cow8 breaths
  2. 9Thread the Needle6 breathsRight
  3. 10Thread the Needle6 breathsLeft
  4. 11Bird Dog5 breathsRight
  5. 12Bird Dog5 breathsLeft
  6. 13Gate Pose5 breathsRight
  7. 14Gate Pose5 breathsLeft
  8. 15Extended Puppy6 breaths
  9. 16Sphinx6 breaths
  10. 17Low Lunge6 breathsRight
  11. 18Low Lunge6 breathsLeft
  12. 19Half Split6 breathsRight
  13. 20Half Split6 breathsLeft
  14. 21Pedalling Downward Dog6 breaths
  15. 22Downward-Facing Dog6 breaths

03Sun salutation A× 4 rounds6 min

  1. 23Mountain1 breath
  2. 24Upward Salute1 breath
  3. 25Standing Forward Fold1 breath
  4. 26Halfway Lift1 breath
  5. 27Plank1 breath
  6. 28Four-Limbed Staff1 breath
  7. 29Upward-Facing Dog1 breath
  8. 30Downward-Facing Dog5 breaths
  9. 31Halfway Lift1 breath
  10. 32Standing Forward Fold1 breath
  11. 33Upward Salute1 breath
  12. 34Mountain1 breath

04Sun salutation B× 3 rounds8 min

  1. 35Chair3 breaths
  2. 36Standing Forward Fold1 breath
  3. 37Halfway Lift1 breath
  4. 38Plank1 breath
  5. 39Four-Limbed Staff1 breath
  6. 40Upward-Facing Dog1 breath
  7. 41Downward-Facing Dog3 breaths
  8. 42Warrior I3 breathsRight
  9. 43Vinyasa4 breaths
  10. 44Warrior I3 breathsLeft
  11. 45Vinyasa4 breaths
  12. 46Halfway Lift1 breath
  13. 47Standing Forward Fold1 breath
  14. 48Chair3 breaths
  15. 49Mountain1 breath

05Standing flow25 min

  1. 50Three-Legged Dog2 breathsRight
  2. 51Warrior II5 breathsRight
  3. 52Reverse Warrior3 breathsRight
  4. 53Extended Side Angle5 breathsRight
  5. 54Triangle5 breathsRight
  6. 55Vinyasa4 breaths
  7. 56Three-Legged Dog2 breathsLeft
  8. 57Warrior II5 breathsLeft
  9. 58Reverse Warrior3 breathsLeft
  10. 59Extended Side Angle5 breathsLeft
  11. 60Triangle5 breathsLeft
  12. 61Vinyasa4 breaths
  13. 62High Lunge5 breathsRight
  14. 63Revolved High Lunge5 breathsRight
  15. 64Pyramid5 breathsRight
  16. 65Vinyasa4 breaths
  17. 66High Lunge5 breathsLeft
  18. 67Revolved High Lunge5 breathsLeft
  19. 68Pyramid5 breathsLeft
  20. 69Vinyasa4 breaths
  21. 70Goddess6 breaths
  22. 71Warrior I5 breathsRight
  23. 72Humble Warrior5 breathsRight
  24. 73Warrior II4 breathsRight
  25. 74Vinyasa4 breaths
  26. 75Warrior I5 breathsLeft
  27. 76Humble Warrior5 breathsLeft
  28. 77Warrior II4 breathsLeft
  29. 78Vinyasa4 breaths
  30. 79Warrior I4 breathsRight
  31. 80Warrior III5 breathsRight
  32. 81Standing Split4 breathsRight
  33. 82Vinyasa4 breaths
  34. 83Warrior I4 breathsLeft
  35. 84Warrior III5 breathsLeft
  36. 85Standing Split4 breathsLeft
  37. 86Vinyasa4 breaths
  38. 87Tree5 breathsRight
  39. 88Tree5 breathsLeft
  40. 89Eagle5 breathsRight
  41. 90Eagle5 breathsLeft
  42. 91Dancer5 breathsRight
  43. 92Dancer5 breathsLeft
  44. 93Wide-Legged Forward Fold8 breaths

06Hips6 min

  1. 94Low Lunge with Quad Stretch5 breathsRight
  2. 95Low Lunge with Quad Stretch5 breathsLeft
  3. 96Lizard8 breathsRight
  4. 97Lizard8 breathsLeft
  5. 98Half Frog Hips8 breaths
  6. 99Half Pigeon10 breathsRight
  7. 100Half Pigeon10 breathsLeft

07Cool down14 min

  1. 101Fire Log8 breathsRight
  2. 102Fire Log8 breathsLeft
  3. 103Bound Angle8 breaths
  4. 104Head-to-Knee8 breathsRight
  5. 105Head-to-Knee8 breathsLeft
  6. 106Wide-Angle Seated Fold10 breaths
  7. 107Seated Forward Fold10 breaths
  8. 108Marichi’s Twist6 breathsRight
  9. 109Marichi’s Twist6 breathsLeft
  10. 110Reclined Hand-to-Big-Toe8 breathsRight
  11. 111Reclined Hand-to-Big-Toe8 breathsLeft
  12. 112Reclined Figure Four8 breathsRight
  13. 113Reclined Figure Four8 breathsLeft
  14. 114Supine Twist8 breathsRight
  15. 115Supine Twist8 breathsLeft
  16. 116Happy Baby8 breaths

08Final rest8 min

  1. 117Final Rest8 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.