Morning Yoga Flow

This practice is designed to help you start your day with vitality, focus, and a sense of calm. It incorporates a combination of asanas (yoga poses), pranayama (breathing exercises), and mindfulness techniques. Find a quiet space, wear comfortable clothing, and let's begin.

Centering and Breath Awareness (5 minutes):

Sit in a comfortable cross-legged position, close your eyes, and take a few deep breaths. Bring your awareness to your breath, noticing the inhales and exhales without trying to control them. Set an intention for your practice, such as cultivating gratitude or finding inner peace.

Sun Salutations (10 minutes):

Start standing at the top of your mat. Inhale, raise your arms overhead, and gently arch back. Exhale, fold forward, bringing your hands to the mat. Inhale, step or jump back into a high plank position. Exhale, lower down into Chaturanga Dandasana (low plank). Inhale, upward facing dog. Exhale, downward facing dog. Repeat this flow for five rounds, synchronizing your breath with the movements.

Warrior Flow (15 minutes):

From downward facing dog, step your right foot forward into Warrior II pose. Keep your front knee bent at a 90-degree angle and extend your arms parallel to the floor. Hold for five breaths. Transition to Warrior I pose by bringing your back foot in slightly and turning it at a 45-degree angle. Reach your arms overhead, palms facing each other. Hold for five breaths. Repeat on the left side. Flow between Warrior II and Warrior I for three rounds on each side.

Balance Poses (10 minutes):

Stand tall and shift your weight onto your left leg. Lift your right foot and place it on your left calf or inner thigh for Tree pose. Find your balance and bring your hands to your heart center. Hold for five breaths. Repeat on the other side. Transition to Dancer's pose by extending your right arm forward and grabbing your right foot from behind. Inhale, lift your left arm up, and gently kick your right foot into your hand. Hold for five breaths. Repeat on the other side.

Seated Forward Bend and Twists (15 minutes):

Sit on the mat with your legs extended in front of you. Inhale, raise your arms overhead, and exhale, fold forward into Seated Forward Bend (Paschimottanasana). Hold for five breaths. Release the forward bend and come into a seated twist by bending your right knee and crossing your right foot over your left leg. Place your left hand on your right knee and twist to the right, looking over your right shoulder. Hold for five breaths. Repeat on the other side.

Core Strengthening (10 minutes):

Lie down on your back and bend your knees, placing your feet flat on the mat. Inhale, lift your head, neck, and shoulders off the mat, engaging your core for Boat pose. Extend your arms forward or hold onto the backs of your thighs. Hold for five breaths. Release and rest for a few breaths. Repeat Boat pose for two more rounds, gradually increasing the duration of each hold.

Hip Openers and Twists (15 minutes):

Sit on the mat with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left thigh for Half Lord of the Fishes pose. Inhale, lengthen your spine, and exhale, twist to the right, placing your left elbow on the outside of your right knee. Hold for five breaths. Repeat on the other side. Transition to Pigeon pose by bringing your right knee behind your right wrist and extending your left leg back. Fold forward and hold for five breaths. Repeat on the other side.

Savasana (10 minutes):

Lie down on your back, arms by your sides, palms facing up. Close your eyes and relax your entire body. Bring your awareness to your breath and let go of any remaining tension. Stay in Savasana for at least five minutes, allowing your body and mind to fully relax.