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90 Minutes Yoga Sequence: Unleashing the Power of a Transformative Practice

Welcome to the invigorating world of the 90 minutes yoga sequence, where you have the opportunity to embark on a transformative journey that encompasses strength, flexibility, and mindfulness. In this comprehensive guide, we will explore the power and benefits of a 90-minute yoga practice, providing you with a carefully curated sequence that will energize your body, calm your mind, and deepen your connection to self. Whether you’re a seasoned yogi craving a longer practice or a curious beginner seeking a well-rounded yoga experience, this 90 minutes yoga sequence will unlock the full potential of your practice, allowing you to experience the bliss of a complete mind-body-soul immersion. So, roll out your mat, embrace the present moment, and prepare for a powerful journey through the art of the 90 minutes yoga sequence.

A 90-minute yoga practice offers a unique opportunity to delve deeper into your yoga journey. It provides ample time to explore a wide range of postures, allowing for a more comprehensive physical and mental experience. The longer duration enables you to build strength, enhance flexibility, and cultivate mindfulness in a way that a shorter practice may not provide.

The benefits of a 90-minute yoga

The benefits of practice are multifaceted. Physically, the extended duration allows for a thorough warm-up, helping to prepare the body for deeper stretches and challenging poses. The increased length also promotes greater endurance, enabling you to explore more advanced postures and sequences. As you flow through the practice, you will notice increased strength, improved balance, and enhanced flexibility.

“Greatness Is Never Achieved Without Struggle, Suffering and Sacrifice”

Mentally and emotionally, the 90-minute practice offers an opportunity to cultivate mindfulness and deepen your mind-body connection. The extended time allows you to settle into the present moment, focusing on the sensations in your body, and quieting the chatter of the mind. Through conscious breath awareness and sustained attention, you can experience a heightened sense of self-awareness and inner calm.

To embark on a 90-minute yoga practice, it is important to create a conducive environment. Find a quiet and spacious area where you can lay out your mat without distractions. Ensure the room is well-ventilated and comfortable, maintaining a temperature suitable for your preferred style of practice. If you prefer hot yoga, you may consider adjusting the room temperature to create a heated environment similar to Bikram yoga or 26 and 2 yoga. This will allow for deeper stretching and detoxification.

90 minutes yoga sequence

Now, let’s explore a sample 90 minutes yoga sequence that incorporates elements of strength, flexibility, and mindfulness:

1. Warm-up and Centering Poses:

   – Start with gentle movements and stretches to awaken the body.

   – Focus on deep breathing and centering techniques to bring your attention to the present moment.

2. Standing Poses and Sun Salutations:

   – Flow through a series of standing poses to build strength and stability.

   – Integrate sun salutations to warm up the body and create a sense of flow and rhythm.

3. Balancing Poses and Inversions:

   – Challenge your balance and focus with balancing poses such as Tree Pose and Eagle Pose.

   – Explore inversions like Headstand or Shoulderstand to shift your perspective and enhance circulation.

4. Seated Poses and Hip Openers:

   – Move into seated poses to calm the mind and deepen stretches.

   – Incorporate hip-opening poses like Pigeon Pose or Butterfly Pose to release tension and increase flexibility.

5. Backbends and Heart Openers:

   – Embrace backbends like Cobra Pose or Bridge Pose to open the chest and energize the body.

   – Integrate heart-opening poses such as Camel Pose or Wheel Pose to cultivate emotional well-being and compassion.

6. Forward Folds and Twists:

   – Transition into forward folds to promote introspection and surrender.

   – Include twists to stimulate digestion, detoxify the body, and wring out tension.

7. Savasana and Closing:

   – Conclude the practice with a period of deep relaxation in Savasana.

   – Take a few moments for reflection, expressing gratitude for your practice and the journey you’ve embarked upon.

Remember, this is just a sample sequence, and you are encouraged to modify and personalize it according to your needs and preferences. As with any yoga practice, it is important to listen to your body, honour your limits, and adjust the poses as necessary.

Consistency is key in reaping the full benefits of a 90-minute yoga practice. Consider incorporating this sequence into your routine several times a week to experience the cumulative effects on your physical, mental, and spiritual well-being. Set intentions for growth and self-discovery, allowing the practice to unfold and transform your life both on and off the mat.

YogaFX: Best Yoga Teacher Training

If you are inspired to deepen your practice further and share the transformative power of Bikram yoga, consider the Bikram Hot Yoga Teacher Training offered by YogaFX. Led by Mr. Ian, a Yoga Alliance certified instructor, this comprehensive program provides the opportunity to refine your practice, enhance your teaching skills, and obtain certification that is recognized worldwide. The YogaFX teacher training equips you with the knowledge and tools to guide others through the transformative journey of Bikram yoga, empowering you to make a positive impact in the lives of your future students.


In a 90-minute yoga sequence offers a powerful and transformative practice that nurtures the body, calms the mind, and nourishes the soul. Embrace the potential of this extended practice, explore the suggested sequence, and adapt it to your unique needs and preferences. Allow yourself to fully immerse in the blissful experience of a complete mind-body-soul connection. And if you feel the calling, consider the YogaFX Bikram Hot Yoga Teacher Training to take your practice and teaching to new heights. Embrace the power of a 90-minute yoga sequence and embark on a journey of growth, self-discovery, and profound transformation.