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P-urpose

Heart Opening Yoga Sequence

Heart OpeningVinyasa60 minIntermediate

Backbends feel best when shoulders, upper back and hip flexors are ready. This plan prepares each in turn, then builds from Locust and Bow to Camel, with a gentle way back down.

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The sequence

≈ 55 min including transitions

01Arrive5 min

  1. 1Easy Seat2 min
  2. 2Seated Side Bend4 breathsRight
  3. 3Seated Side Bend4 breathsLeft
  4. 4Cow Face Arms5 breathsRight
  5. 5Cow Face Arms5 breathsLeft

02Warm up6 min

  1. 6Cat–Cow6 breaths
  2. 7Extended Puppy6 breaths
  3. 8Thread the Needle5 breathsRight
  4. 9Thread the Needle5 breathsLeft
  5. 10Sphinx6 breaths
  6. 11Low Lunge5 breathsRight
  7. 12Low Lunge5 breathsLeft
  8. 13Half Split5 breathsRight
  9. 14Half Split5 breathsLeft
  10. 15Downward-Facing Dog5 breaths

03Sun salutation A× 3 rounds4 min

  1. 16Mountain1 breath
  2. 17Upward Salute1 breath
  3. 18Standing Forward Fold1 breath
  4. 19Halfway Lift1 breath
  5. 20Plank1 breath
  6. 21Four-Limbed Staff1 breath
  7. 22Upward-Facing Dog1 breath
  8. 23Downward-Facing Dog5 breaths
  9. 24Halfway Lift1 breath
  10. 25Standing Forward Fold1 breath
  11. 26Upward Salute1 breath
  12. 27Mountain1 breath

04Sun salutation B× 2 rounds5 min

  1. 28Chair3 breaths
  2. 29Standing Forward Fold1 breath
  3. 30Halfway Lift1 breath
  4. 31Plank1 breath
  5. 32Four-Limbed Staff1 breath
  6. 33Upward-Facing Dog1 breath
  7. 34Downward-Facing Dog3 breaths
  8. 35Warrior I3 breathsRight
  9. 36Vinyasa4 breaths
  10. 37Warrior I3 breathsLeft
  11. 38Vinyasa4 breaths
  12. 39Halfway Lift1 breath
  13. 40Standing Forward Fold1 breath
  14. 41Chair3 breaths
  15. 42Mountain1 breath

05Standing flow16 min

  1. 43High Lunge5 breathsRight
  2. 44Warrior II5 breathsRight
  3. 45Reverse Warrior4 breathsRight
  4. 46Vinyasa4 breaths
  5. 47High Lunge5 breathsLeft
  6. 48Warrior II5 breathsLeft
  7. 49Reverse Warrior4 breathsLeft
  8. 50Vinyasa4 breaths
  9. 51Warrior II4 breathsRight
  10. 52Extended Side Angle5 breathsRight
  11. 53Triangle5 breathsRight
  12. 54Vinyasa4 breaths
  13. 55Warrior II4 breathsLeft
  14. 56Extended Side Angle5 breathsLeft
  15. 57Triangle5 breathsLeft
  16. 58Vinyasa4 breaths
  17. 59Warrior I5 breathsRight
  18. 60Humble Warrior5 breathsRight
  19. 61Vinyasa4 breaths
  20. 62Warrior I5 breathsLeft
  21. 63Humble Warrior5 breathsLeft
  22. 64Vinyasa4 breaths
  23. 65Goddess6 breaths
  24. 66Tree5 breathsRight
  25. 67Tree5 breathsLeft
  26. 68Dancer6 breathsRight
  27. 69Dancer6 breathsLeft

06Heart opening7 min

  1. 70Vinyasa4 breaths
  2. 71Locust5 breaths
  3. 72Bow5 breaths
  4. 73Bow5 breaths
  5. 74Child’s Pose4 breaths
  6. 75Low Lunge with Quad Stretch5 breathsRight
  7. 76Low Lunge with Quad Stretch5 breathsLeft
  8. 77Camel Prep5 breaths
  9. 78Camel4 breaths
  10. 79Camel4 breaths
  11. 80Child’s Pose6 breaths

07Cool down6 min

  1. 81Bound Angle8 breaths
  2. 82Reclined Figure Four8 breathsRight
  3. 83Reclined Figure Four8 breathsLeft
  4. 84Supine Twist10 breathsRight
  5. 85Supine Twist10 breathsLeft
  6. 86Knees to Chest6 breaths
  7. 87Happy Baby6 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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