1. Three-Part Breath
Starting position: Begin this flow in a comfortable seated position.
- Choose a comfortable spot to sit. Close your eyes and relax your body completely. It’s helpful to do it lying down at first so that you can feel the flow of the breath through you as your body comes into contact with the floor.
- Begin by breathing completely naturally, observing the sensations and flow of your breath. If distracting thoughts arise, remember to acknowledge them and then let them float away as you return your attention to your breathing.
- Breathe through your nose, inhaling deeply with your diaphragm so that your belly rises. As you exhale, draw your belly button inward to expel any remaining air. Repeat for 5 breath cycles.
- On your next inhale, breathe deeply and fill your belly with air again, and when it’s full, inhale just a tiny sip more, expanding into the rib cage. Exhale, releasing air first from the ribcage, then slowly deflating your belly. Repeat for 5 breath cycles.
- Inhale again, this time expanding your belly, then your rib cage, then all the way up to the collarbone. Exhale, slowly lowering your chest, rib cage, and belly back down. Repeat for 5-10 breath cycles, or until you feel comfortable with it.
2. Seated Neck Rolls
- Relax your arms, placing the hands either on your lap or the floor. You can stay seated the way you are or bend your knees to sit cross-legged.
- Tuck your chin and slowly relax your head forward, feeling a stretch along the back of your neck and the base of your skull.
- Gently roll your head in a clockwise circle 4-5 times, then counterclockwise 4-5 times.
3. Wrist Rolls w/ Hands Clasped
- Clasp your hands in front of you, interlocking your fingers, and rolling the wrist joint first so that your dominant wrist deviates toward you, then away from you in a figure-eight motion.
- Repeat this motion for 30 seconds
4. Seated Torso Circles (Sufi Grinds)
- Come to a seated position in Easy Pose and place your hands on your knees.
- Inhale and open your chest as your lean forward, keeping your sit bones grounded.
- Rotate your torso in a clockwise circular motion for 30 seconds, keeping it slow and controlled, then repeat for 30 seconds counterclockwise.
5. Seated Butterfly Wings (Baddha Konasana)
- Bend your legs at the knee, bringing the soles of your feet together in front of you.
- Inhale and grab onto your feet with both hands. If possible, gently try to pull your heels in a bit closer toward the groin.
- Your arms and shoulders should remain relaxed, but your spine should be long and straight. Don’t force the stretch beyond what feels right!
- Pretend that your legs are butterfly wings, gently flapping the knees up and down. This gets your blood circulating and generates warmth in the muscles.
- Continue this movement for 30-60 seconds.
- To release, stop the movements, let go of your feet, and stretch one leg at a time straight in front of you.
6. Fish Pose w/ Butterfly Legs (Matsyasana)
- From Seated Butterfly Wings, lean your torso back, bringing your forearms to the floor and tucking them close to your torso. Pinch your shoulder blades together to broaden the chest.
- Inhale and lift your pelvis slightly, tuck your hands underneath your buttocks, then lower back down. Your buttocks should rest on the back of your hands.
- On your next inhale, relax your head and neck, touching the crown of your head to the floor.
- Breathe deeply here for 60 seconds.
7. Bound Angle Upward Plank Pose Flow
Transition: Inhale your torso up, returning to Seated Butterfly Wings/Bound Angle Pose. Plant your hands on the ground just behind you, shoulder-length apart.
- On your next inhale, engage your core and lift your pelvis up and forward similarly to an Upward Plank Pose. Keep the bottoms of your feet together on the floor.
- Exhale yourself back down to the floor in Bound Angle Pose.
- Repeat this movement 5-10 times.
8. Seated Star Pose (Tarasana)
- With your legs wide apart in Bound Angle Pose and the bottoms of your feet together, grab onto your ankles and pull them apart slightly. Feel the sides of your feet activated and push down on the mat.
- Inhale and lengthen your spine forward over your legs, making sure to hinge at the hips. As you exhale allow your upper back to relax toward the floor. Stay grounded through your sit bones.
- Close your eyes and breathe deeply here for 60 seconds.
9. Thread the Needle Pose Flow (Urdhva Mukha Pasasana)
Transition: Inhale your torso up and release your legs from Seated Star Pose. Swing your legs to the side and rock forward, coming onto your hands and knees in Table Top Pose.
- Beginning in Table Top Pose, inhale and raise your right arm straight in the air, twisting your upper body to the right and shifting your gaze up toward your right hand.
- As you exhale, thread your right arm under your left, bringing your arm flat to the ground and resting your right ear/side of the head against the floor.
- Inhale and return to Table Top Pose. Repeat this movement 2-3 times on your right, then repeat the same number on your left.
10. Table Top Pose w/ Knee Lift (Bharmanasana)
Transition: Remain in Table Top Pose.
- Beginning in Table Top Pose, tuck your toes and engage your core, lifting your knees up so that your shins and knees hover a few inches above the floor.
- Breathe here for 30 seconds.
11. Table Top Pose Lifted Knees Cat-Cow Flow (Bharmanasana)
Transition: Remain in Table Top Pose with your knees lifted.
- In Table Top Pose w/ your knees lifted, inhale and arch your spine downward, rolling your head back a bit and pushing your tailbone up and out. (Cat)
- Exhale and round your back, tucking your chin slightly. (Cow)
- Repeat for 5-10 rounds of Cat-Cow.
12. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Transition: Remain in Table Top Pose with your knees lifted.
- Inhale and take the tailbone back and up until your arms and legs are fully extended, creating an upside-down V shape with your body.
- Remain here for 2-3 full breaths.
13. Dangling Pose (Baddha Uttanasana)
- Beginning in Downward-Facing Dog Pose, slowly walk your feet toward your hands to come into a Standing Forward Fold
- Allow your arms to dangle freely, or grab onto your elbows. Feel free to rock gently from side to side.
- Remain here for 60 seconds.
14. Standing Roll-Up Flow
Transition: From Dangling Pose, bend your knees and relax your upper body further down, palms to the floor.
- From Standing Forward Fold with both knees bent, inhale and slowly raise your torso as you straighten your knees. Allow your arms to dangle, rounding your spine.
- Once your legs are straight, continue slowly rolling your spine up until your spine is straight and your arms are relaxed by your sides in Mountain Pose.
15. Sun Salutation Variation A (Surya Namaskar A)
- Begin in Mountain Pose.
- Inhale your arms straight upward, gently shifting your gaze skyward.
- Exhale and hinge forward at the hips, diving into Forward Fold Pose.
- Inhale and lift your head and torso slightly in an Upward-Facing Forward Fold.
- On your next inhale, step or jump your feet back behind you and plant your palms on the floor to come into Plank Pose.
- Exhale and lower yourself to the ground through Four-Limbed Staff Pose, keeping your hands planted and your elbows stacked above your wrists.
- Inhale, bring the tops of your feet to the floor, and lift your torso straight up as you shift your gaze slightly upward. Your shoulders, elbows, and wrists should remain stacked as you extend your arms.
- On your next inhale, tuck your toes and float your sit bones up and back into Downward-Facing Dog Pose.
16. Sun Salutation Variation B (Surya Namaskar B)
- Begin in Downward-Facing Dog Pose.
- Inhale and walk your feet forward to your hands. Keep your torso slightly lifted away from the thighs and the gaze slightly forward/upward in Half Forward Fold Pose.
- Exhale and sink your torso back down into a full Standing Forward Fold.
- Inhale and slowly sweep your arms and torso straight up, coming into a standing position with your arms extended skyward and your gaze shifted up at them.
- Exhale and release your arms, relaxing for a moment in Mountain Pose.
1. Mountain Pose (Tadasana)
Transition: Remain in Mountain Pose with your feet hip-width apart, or slightly closer.
- Lifting one foot at a time, spread the toes and ball of the foot, then return them strong and flat to the floor with your weight evenly distributed.
- Lift your sternum up, creating a strong, open upper chest without drawing the lower ribs forward.
- Draw your shoulder blades slightly inward toward each other, and down away from your neck and ears. Stack and center the crown of your head over your pelvis with your bottom jaw parallel to the floor.
- Take one last breath or two here before moving on.
2. One-Legged Mountain Pose w/ Side Bend (Eka Pada Parsva Tadasana)
- Begin in Mountain Pose.
- Inhale your arms straight up toward the ceiling. Shift your weight onto your right foot and find your balance, then lift your left foot.
- Take a gentle side bend to the right with your upper body and arms, feeling the lengthening through the left side body.
- Try to remain here for 30 seconds, then release back to Mountain Pose. (Don’t worry about the left side here, we’ll get back to that!)
3. Chair Pose (Utkatasana)
Transition: From Mountain Pose, inhale and stretch your arms upward to join your palms together above your head.
- Beginning in Mountain Pose, bend your knees and slowly lower your tailbone as if you’re about to sit in an invisible chair, leaning the upper body very slightly. Try to make your thighs as parallel to the ground as you can.
- Breathe here for 30 seconds.
4. Revolved Chair Pose (Parivrtta Utkatasana)
- Begin in Chair Pose.
- Bring your hands to a prayer position in front of your chest. On your next inhale, take a twist in the spine to hook your left elbow on the outer side of your right knee. Shift your gaze up toward the ceiling, and breathe here for 30 seconds.
- On your next inhale, release from the twist to come back to regular Chair Pose.
5. Vinyasa I
Transition: From Chair Pose, bring your palms to the floor, planting them firmly. Step or jump your feet straight behind you in Plank Pose.
- On an exhale, lift your pelvis and lower your body to the ground (Four-Limbed Staff Pose).
- With your body on the ground, inhale and untuck your toes, lifting your torso off the ground (Upward-Facing Dog Pose).
- Exhale and tuck your toes as your push the floor away with your hands, lift your sit bones high into the air, and plant your heels (Downward Facing Dog Pose).
6. Reverse Warrior Pose (Viparita Virabhadrasana)
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.
- Stretch your arms straight out to the side in a T shape and shift your gaze out to your right hand.
- Turn your right palm up toward the ceiling, then as you exhale, lower your left arm and slowly slide it down the back of your left leg
- Remain here for 30 seconds.
7. Twisted Reverse Warrior Pose (Parivrtta Viparita Virabhadrasana)
Transition: Inhale your upper body back up and your arms back into a T shape.
- Turn your left palm up toward the ceiling, then as you exhale, twist your torso to the right and slowly slide your right arm down the back of your left leg.
- Remain here for 30 seconds.
8. Extended Side Angle Pose (Utthita Parsvakonasana)
Transition: Release from Twisted Reverse Warrior Pose, fold forward, and bring your right hand to the ground on the outside of your right foot.
- Inhale your left arm straight up, rolling your chest to the left and broadening the chest.
- Remain here for 30 seconds, then release back to Warrior II.
Repeat poses 1-8, switching to the opposite side as necessary for asymmetrical poses.
9. Standing Forward Fold Pose (Uttanasana)
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.
- Beginning in Mountain Pose, exhale and take a very slight bend in the knee, folding your upper body forward and bringing the hands to the ankles, feet, or ground (or as close as you can comfortably reach!).
- Take a deep inhale into your chest, lengthening the spine.
- On the exhale, try to take that slight bend in the knee a bit straighter, making sure not to hyper-extend or lock your knees.
- Take another inhale, and as you exhale, feel your spine lengthening further down toward the ground. Lengthen and stretch the neck, keeping your shoulders pulled away from your ears.
- Remain here for 30-60 seconds.
10. Crow Pose w/ Toe Taps (Bakasana)
Transition: From Forward Fold Pose, bend your knees and plant your hands on the ground.
- Bend your elbows slightly, lean forward, and try to place your knees on the backs of your arms near your armpits.
- Slowly lean forward enough that you can bring your feet off the ground.
- Tap the toes of your right foot on the ground, then lift your foot again. Repeat this movement for 30 seconds on the right, then repeat on the left.
11. Plank Pose (Phalakasana)
Transition: Release from Crow Pose and stretch your legs out behind you.
- Plant your hands firmly on the ground, then step or jump your feet back, coming onto the toes and balls of the feet and creating a long, straight line from the crown of your head to your heels.
- Remain here for 30 seconds.
12. Child's Pose (Balasana)
Transition: From Plank Pose, lower your shins and the tops of your feet to the ground.
- Press your palms into the mat as if to push the ground away from you and sink your sit bones all the way down and back to rest your heels.
- Rest your forehead on the mat, close your eyes, and breathe deep. Remain here for 30-60 seconds.
13. Rabbit Pose (Sasangasana)
- Beginning in Child’s Pose, keep your forehead or the top of your head on the ground as you inhale and lift your sit bones away from your heels so that your knees create a 90-degree angle.
- Try to bring your head closer to your thighs as your slide your hands down your legs to grab your heels.
- Remain here for 30-60 seconds, breathing rhythmically and trying to deepen the stretch with each exhale.
14. Toe Squat w/ Cat-Cow Flow
Transition: Release from Rabbit Pose by lifting your torso back up, bringing your thighs together, and tucking your toes for Thunderbolt Pose.
- In Thunderbolt Pose, inhale and arch your back forward, pushing your tailbone outward. Tilt your head back slightly, keeping your shoulders engaged and opening the chest. (Cow)
- On your exhale, tuck your chin and tailbone inward, pull your shoulder blades apart, and round your spine like a cat that’s stretching or startled. (Cat)
- Repeat this flow 5-10 times.
15. Thunderbolt Pose Heart Opener (Vajrasana)
Transition: Release from Toe Squat back to Thunderbolt Pose.
- Begin in Thunderbolt Pose.
- Point your toes with the tops of your feet flat on the floor/mat. Inhale deeply, broadening your chest and lengthening your spine.
- Exhale and bring your palms to the floor just behind your, taking a gentle backbend and allowing your neck to relax.
- Remain here for 60 seconds, opening your chest and deepening the stretch with each inhalation.
1. Child's Pose
Transition: From Thunderbolt Pose, exhale your forehead to the mat and relax your arms. Bring your legs apart slightly, keeping your big toes touching.
- Rest here, close your eyes, and breathe deep. Remain here for 30-60 seconds.
2. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Transition: Lift your torso out of Child's Pose and swing your legs out in front of you.
- Begin in Staff Pose (Dandasana) with your sit bones grounded and your spine straight and tall.
- Inhale and lift your right leg, bringing it over the left leg and planting your foot on the mat beside your left outer thigh.
- Exhale and bend the left knee, bringing the heel of your left foot toward your right sit bone OR keep your left leg straight.
- Inhale and broaden your chest, keeping the shoulder blades strong and down away from the ears.
- Exhale and slowly twist your upper body to the right, bringing your left elbow to the outer side of your right knee. Your left palm should be facing out to the right. Shift your gaze out past your right shoulder.
- Breathe here for 30 seconds, gently pressing your elbow against your knee to deepen the twist with each exhale.
- Slowly release the twist and return to the starting position, then repeat on the other side.
3. Staff Pose w/ Feet Movements (Dandasana)
Transition: Release from Half Lord of the Fishes Pose (Ardha Matsyendrasana), bringing your legs together in front of you and relaxing your arms.
- Come to a seated position with your sit bones grounded and your spine straight and tall.
- Stretch your legs straight out in front of you, toes pointing up toward the ceiling.
- Spend 30 seconds alternating rolling your feet/legs inward and outward.
4. Staff Pose w/ Hands Back
- Still in Staff Pose, plant your palms on the mat slightly behind and to the side of you as you lean your torso back.
- Close your eyes and breathe here for 15-30 seconds, firming your shoulder blades away from your eyes and broadening in the chest.
5. Upward Plank Pose (Purvottanasana)
Transition: Release back into Staff Pose with your spine tall, sit bones grounded, and legs extended in front of you.
- Place your hands on the mat next to your hips, fingers pointing straight ahead. Bring your big toes together, but rotate the heels outward a bit to create space there. Rotate your inner thighs down toward the mat slightly.
- Inhale and knit your shoulder blades in toward each other, lifting and broadening your chest.
- Exhale, point your toes forward, then reach forward and down with the bottoms of your toes. Plant your feet and toes firmly, keeping your big toes rotated in toward each other.
- Press down into your feet and toes, lifting your knees and pelvis. Relax your head back, but not so far that it disrupts breathing.
- Remain here, breathing deeply for 30-60 seconds.
6. Seated Forward Fold Pose (Paschimottanasana)
Transition: Release from Upward Plank Pose to Staff Pose, then take a Seated Forward Fold.
- Begin with your legs out in front of you, sit bones grounded and spine tall.
- Push your heels away from your body, engaging the feet and toes. Your arms should be by your side with your palms or fingertips pressing down into the floor.
- Inhale and keep the front of your torso long as you hinge forward at the hips and reach for your toes/feet.
- Remain and breathe here for 60 seconds, lengthening your torso forward and walking your hands forward with each exhalation until you can grasp the outer sides of your feet.
7. Wind Release Pose (Pavanmuktasana)
Transition: Release from Seated Forward Fold Pose by leaning back to the ground to lie supine on your mat/floor.
- Begin lying supine on the ground with your feet together and arms relaxed beside you.
- Inhale, then exhale and bring the knees in toward the chest, thighs pressing against your abdomen. Wrap your arms around your knees, hugging them close and clasping your hands or grabbing your elbows.
- Breathe deeply here for 60 seconds. With each exhalation, hug your knees a bit tighter and closer to your chest, then relax your grip slightly with each inhale.
8. Bridge Pose (Setu Bandha Sarvangasana)
Transition: From Wind Release Pose, extend your legs back down to the floor.
- Take a moment to completely relax the spine and bring awareness to your breath.
- Engage your back, core, glutes, and quads to lift your body up, keeping your shoulder blades planted. Use your arms for support - you can either have them palm-down beside you, or you can clasp your hands together underneath you.
- Hold this position and breathe here for 30-60 seconds, then lower your body back to the mat to release from the pose.
9. Supine Spinal Twist II Pose (Supta Matsyendrasana II)
Transition: Release yourself all the way back down to the mat with your legs together and straight in front of you.
- Start out lying supine on your mat.
- Extend your arms out to each side of you like you’re making a T shape.
- Inhale and lift your right leg, bending at the knee ~90 degrees.
- Exhale and bring the inner side of your right knee or foot to the floor on the other side of your left leg, taking a gentle twist in the spine. Shift your gaze to your right fingertips.
- Stay here for 30 seconds. Close your eyes and really relax into this posture, allowing gravity to pull your right knee closer to the ground.
- On an inhale, roll your right hip back down to the ground, then exhale and release your leg back to the floor.
- Repeat on your left side.
10. Happy Baby Pose (Ananda Balasana)
Transition: Release from Supine Spinal Twist, coming back to the center.
- Start lying supine on your mat.
- On an exhale, bring your legs back up toward your chest.
- Inhale and grab onto the outer sides of your feet, widening your legs slightly and trying to bring your knees to your armpits.
- Spend 30-60 seconds here, gently pulling your feet downward with your hands. Try to very gently rock your body from side to side, just like a happy baby!
11. Reclining Bound Angle Pose w/ Elbow Grab (Supta Baddha Konasana)
Transition: Release your arms and legs back down to the mat.
- Bend your legs at the knee, bringing the soles of your feet together.
- Allow gravity to slowly pull your knees away from each other, lowering them toward the ground. Deepen the stretch to whatever capacity feels most comfortable to you by adjusting how close your heels are to your groin.
- Bring your upper arms next to your ears and grab your elbows with the opposite hand.
- Stay in the pose for 30-60 seconds, maintaining slow, rhythmic breaths.
12. Corpse Pose (Savasana)
Transition: From Reclining Bound Angle Pose w/ Elbow Grab, release your arms to your sides and straighten your legs one at a time to flow into Savasana.
- Begin by lying supine on the floor or mat.
- Inhale and widen your legs, bringing your feet to the sides of your mat (or a bit further than hip-width apart). Rotate the feet outward so that the toes point away from each other.
- Lift your pelvis slightly to tuck your tailbone, then release back to the floor and soften the lower back without flattening your back. Lengthen the base of your skull away from the back of your neck.
- Extend your arms straight up toward the ceiling and broaden your back by rocking your upper back from side to side slightly and pulling the shoulder blades away from each other. Then, relax your arms back down to the floor next to you, palms up and fingers relaxed.
- Focus on relaxing your face and neck muscles. Close your eyes, completely relax them deeper into your skull, then rotate them down as if to gaze directly at your heart.
- Stay here for as long as you’d like, letting your mind enter a meditative state while you progressively relax your muscles.
- When you’re ready to exit the pose, exhale and roll onto one side. Take a breath or two here, then exhale and slowly press your palms to the floor and lift your upper body to come to a seated position.