Starting position: Begin this flow by coming into a seated position on the floor.
Transition: From Thunderbolt Pose, lift your sit bones away from your heels until your body is a straight line from your head to your knees.
Transition: Bring your upper body forward onto your hands and knees - wrists stacked below shoulders, knees stacked below hips.
Transition: From Cat-Cow Pose, bring your big toes together. Sink your sit bones back toward your heels while pushing the floor away with your palms, resting your forehead on the floor as you enter Child’s Pose.
Transition: End Child’s Pose Sphinx Flow in Child’s Pose.
Transition: Inhale yourself up out of Wide Child’s Pose onto your hands and knees.
Transition: Slowly walk your legs back toward each other, remaining in Downward-Facing Dog Pose.
Transition: Remain in Mountain Pose with your feet hip-width apart, or slightly closer.
Transition: From Mountain Pose, inhale and stretch your arms upward to join your palms together above your head.
Transition: From Chair Pose, bring your palms to the floor, planting them firmly. Step or jump your feet straight behind you in Plank Pose.
Transition: In Downward-Facing Dog Pose, inhale your right foot forward and rotate your left foot outward a bit, pivoting your body to face the left.
Transition: Inhale your upper body back up and your arms back into a T shape.
Transition: Release from Twisted Reverse Warrior Pose, fold forward, and bring your right hand to the ground on the outside of your right foot.
Transition: Release from Extended Side Angle Pose. Exhale and straighten your legs as you relax your arms back down to your sides to come into Mountain Pose.
Transition: From Forward Fold Pose, bend your knees and plant your hands on the ground.
Transition: Release from Crow Pose and stretch your legs out behind you.
Transition: From Plank Pose, lower your shins and the tops of your feet to the ground.
Transition: Release from Rabbit Pose by lifting your torso back up, bringing your thighs together, and tucking your toes for Thunderbolt Pose.
Transition: Release from Toe Squat back to Thunderbolt Pose.
Transition: From Thunderbolt Pose, lean back and release your legs forward, coming into a supine position.
Transition: Remain supine, releasing your legs to the floor.
Transition: Release from Happy Baby Pose and straighten your legs.
Transition: Straighten your legs in front of you and raise your torso up to Staff Pose.
Transition: Release from Fish Pose, remaining supine.
Transition: Remain supine bringing your legs together and hands palm-down next to your thighs/hips.
Transition: As you release from Half Plow Pose, lift yourself up to a seated position.
Transition: Release from Sage Marichi Pose C, remaining in a seated position with your legs straight in front of you.
Transition: Remain in a seated position, bringing your legs together.
Transition: From Upward Facing Seated Straddle Pose, straighten your spine and fold forward, bringing your forearms to the floor in front of you and rest your head on them. Make sure your sit bones are grounded and your spine stays long.
Transition: Raise your torso up from Seated Straddle Forward Fold Pose.
Transition: Release from Seated Forward Fold Pose and get comfortable for Savasana.