June 2026 Vinyasa Yoga Sequence
Peak Pose: Revolved hand-to-foot to standing bow
Possible Themes:
Unwind to Expand — Spinal Rotation Meets Shoulder Freedom
The Archer’s Bow — Tension, Aim, and Release - Frame the shoulder as a bow — it must have both stability and elasticity to propel the arm.
Roots and Wings — Grounding Through the Standing Leg, Flying Through the Arm
Props: 2 Blocks
SUGGESTED PLAYLIST ON SPOTIFY
WARM UP / INTEGRATION
Suggested songs: Uproot - Motez, Sampling with Franny - Kyle McEvoy, Richard Houghten, wowflower
Child’s pose (ground, breathe, intention setting) - option to place hands on blocks to stretch the chest and shoulders
Cat/cow with knee to nose - inhale cow with extended leg, exhale cat with knee to nose x 3
1/2 kneeing bow - extend right leg and left arm, bend right knee 90 degrees, reach left hand around to grab your foot, press you foot into your hand and lift foot towards to sky - option to use a strap
Thread the needle right side
Down dog
Plank
Lower to the floor
Baby cobra
Table top
** Repeat left side from cat/cow
Down dog
Forward fold
**Rise to tadasana/standing at attention
OPENING SURYA / SUN SALUTATION
Suggested song: California Roll - Jesse Klein
Inhale: mountain
Exhale: T twist right - make a T with your arms and twist your torso to the right
Inhale: mountain
Exhale: forward fold
Inhale: 1/2 lift
Exhale: fold
Inhale: low lunge - right foot steps behind
Exhale: down dog
Inhale: plank
Exhale: chaturanga, lower 1/2 way
Inhale: updog
Exhale: down dog
Inhale: 3 leg dog - lift right leg
Exhale: low lunge
Inhale: drop back knee to the ground
Exhale: 1/2 split - send hips back and extend front leg - option to place blocks under hands
Inhale: low lunge
Exhale: standing L - like warrior III but hands are on blocks - pulse here with flexed foot to activate hamstrings
Inhale
Exhale: forward fold
Inhale: rise to mountain pose
Exhale: hands to heart center
**Repeat of the left side
Traditional Sun A (mountain - forward fold - ½ lift - chaturanga - updog - down dog)
Pause in down dog
Inhale: begin to lower the elbows towards the ground (like going into Dolphin)
Exhale: press hands into the ground to extend the elbows
Drill lowering and lifting elbows 2-4x
Inhale
Exhale: forward fold
Inhale: 1/2 lift
Exhale: fold
SUN B / OPEN POSTURES
Suggested songs: Kwandonga - Taffy Da Don, Simmy, Black Moses; Amazwe - Simmy, Nkoszana Daughter
Inhale: chair
Exhale: praying mantis - bring your hands to prayer and forearms towards each other, bend elbows at 90 degrees
Inhale: shoulder stretch - if your forearms don’t touch in praying mantis, stay and focus on bringing forearms to touch. If your forearms touch, keep your elbows together, rotate your hands so your palms face you and separate your forearms while keeping elbows together to make a V shape
Exhale: praying mantis
Inhale: high prayer on toes
Exhale: forward fold: swan dive on the tippy toes. Drop heels when you get to forward fold
Inhale: 1/2 lift
Exhale: down dog
Inhale: 3 leg dog - lift right leg
Exhale: pyramid
Inhale: standing pyramid with high prayer - press into front foot and activate core and hamstrings to rise up to standing pyramid
Exhale: WI with hands in prayer at heart center
Inhale: 1 leg mountain - lift left knee
Exhale: bent knee dancing shiva - keep left knee bent at 90 degrees, place right hand on left knee, twist torso to the left, bring left arm to the back wall like in T twist
Inhale: 1 leg mountain
Exhale: Warrior III
Warrior III drill: hands in prayer at heart center, bend left knee 90 degrees like a donkey kick and pulse donkey kick up, up
Inhale: warrior III
Exhale: float left foot to the back of the mat
Inhale: warrior II
Exhale: praying mantis arms
Inhale: standing cat - hug shoulder blades together and open elbows wide
Exhale: praying mantis
Feel free to drill cow/praying mantis a few times
Inhale: reverse triangle with high prayer arms
Exhale: flow through vinyasa or go straight to down dog
**Repeat on the left side from pyramid
1x slow
1x flow
SUN B+
Suggested song: Peaceful Place - Leon Bridges; Astral Echoes - Sol Rising, Maelstrom The Bear
Everything in Sun B, but add lower all the way to the ground, 1/2 floor bow after down dog (like standing bow but you’re on your stomach and one arm reaching up by your ear and the other grabbing your foot behind you.
CORE
Suggested song: Auheja - Martin Kohlstedt, Sudan Archives
Locust sit ups - lying on stomach, place hands under armpits like in baby cobra, inhale: engage glutes and press feet into the floor to lift the torso, exhale: release torso to the ground. For more challenge, place hands behind head
Sphynx to forearm plank - from sphynx, slowly lift up into forearm plank using your core, then slowly drop your knees and lower the stomach back down
Inhale: table top
Exhale: down dog
Inhale
Exhale: forward fold
Inhale: 1/2 lift
Exhale: fold
STANDING / NEUTRAL POSTURES & TWISTS
Suggested songs: Bridge of Sighs - Benise; Native Spirit - DJ Taz Rashid, Sri Kala, Momentology
Inhale: chair
Exhale: chair with T twist to the right
Inhale: chair - arms come back to center
Exhale: chair with T twist to the left
Inhale: chair
Exhale: prayer twist to the right - hold & breathe
PEAK POSES: from prayer twist, shift weight to left foot and lift right heel. (Try to) keep your elbow attached to your right thigh as you rise to standing on your left leg. Bring your left hand to grab your right foot and begin to extend your leg with torso twisting to the right, think T twist upper body - hold for a few breaths
Inhale: 1 leg mountain - bring torso back to center
Exhale: kick your right foot to your glute, reaching behind grab the inside of your right foot with your right hand
Inhale
Exhale: standing bow pose - press foot into hand as you engage your glutes and lean your torso forward - hold for a few breaths
Inhale
Exhale: slowly lift your torso and release your right foot
Inhale: high prayer
Exhale: swan dive on toes, then release heel to the ground
Inhale: 1/2 lift
Exhale: down dog
Inhale: plank
Exhale: forearm plank - drop one elbow then the other. Option to place a block between your hands for stability
Inhale
Exhale: dolphin pose - press your forearms into the ground and walk your feet a little closer to the top of the mat. Option to hold here, option to lift right leg, option to practice hopping into forearm stand
Meet in embryo pose (child’s pose with arm down by your side to give the shoulders a break)
**Repeat of the left side
SPINE / HEART OPENERS
Suggested songs: Alive - Donavon Frankenreiter, Trevor Hall; Everything - Henry Green, Carmody
Supported Fish Pose with Butterfly Legs (Supta Baddha Konasana) - Place one block on the medium height horizontally where the shoulder blades will rest. Place the second block at the top of the mat on the medium or high height to support the head. Slowly lower your upper back onto the first block and rest your head on the second. Bring the soles of your feet to touch and let your knees fall open wide. Let your arms spill open to the sides like a cactus or a wide "V", palms facing up. Hold for 5-10 breaths
Supported Bridge Pose with Heart Expansion - Remove the blocks from your head and upper back. Bend your knees, place your feet flat on the floor, and press up into a mild bridge. Slide one block on its lowest or medium height directly under your sacrum (the flat bone at the base of your spine). Option to extend your legs straight out in front of you down the mat while keeping the block under your sacrum. This creates a passive extension through the front body, psoas, and belly, while the shoulders rest completely weight-free on the floor. However not good for those with sensitive lower back. Hold for 5 breaths
SURRENDER / CLOSING POSTURES
Suggested song: Sound Sleep Meditation - Dean Evenson, Dudley Evenson
Supine twist right/left
Happy baby
Savasana (land your theme and call to action)
