Warm-Up
Child’s Pose (Balasana)
“Begin in Child’s Pose. Knees wide, big toes touching, arms extended forward. Relax your
shoulders and melt your heart towards the mat. Take deep breaths here. Soften your gaze, and
let go of any tension.”
Cat-Cow Pose (Marjaryasana-Bitilasana)
“On your inhale, come to all fours. Drop your belly, lift your gaze for Cow Pose. Exhale, round
your spine, chin to chest for Cat Pose. Flow with your breath, inhale to arch, exhale to round.”
Downward-Facing Dog (Adho Mukha Svanasana)
“Tuck your toes, lift your hips, and press back into Downward-Facing Dog. Press your hands
firmly into the mat, ground through your feet, and lift your hips high. Lengthen your spine and
engage your core.”
Forward Fold (Uttanasana)
“On your exhale, walk your feet to your hands, and fold forward. Relax your neck, your jaw, and
let your head hang heavy. Feel the stretch along your hamstrings.”
Mountain Pose (Tadasana)
“Inhale, slowly rise up to stand, reaching your arms overhead into Mountain Pose. Lift through
the crown of your head, engage your core, and find stillness in your breath.”
Flow Sequence 1
Sun Salutation A (Surya Namaskar A)
“Let’s begin our flow with five rounds of Sun Salutation A. Inhale, reach up into Mountain Pose.
Exhale, fold forward into Uttanasana. Inhale, halfway lift, lengthen your spine. Exhale, step or
jump back to Plank Pose. Inhale, shift forward. Exhale, lower halfway to Chaturanga. Inhale,
upward-facing dog, open your chest. Exhale, downward-facing dog. Take a deep breath in... and
out.”
Warrior I (Virabhadrasana I) to Warrior II (Virabhadrasana II)
“From Downward-Facing Dog, step your right foot forward. Inhale, rise up into Warrior I. Ground
through your back foot. Exhale, open to Warrior II. Engage your core, reach your arms out
strong. Hold for five deep breaths. Let’s switch sides.”
Triangle Pose (Trikonasana)
“From Warrior II, straighten your front leg. Inhale, reach forward. Exhale, lower your hand to
your shin or the floor, coming into Triangle Pose. Lengthen your spine and open your chest.
Breathe here, then switch sides.”
Half Moon Pose (Ardha Chandrasana)
“From Triangle Pose, bend your front knee, shift your weight forward. Inhale, lift your back leg
parallel to the floor, coming into Half Moon Pose. Engage your core, find your balance. Hold for
five breaths, then switch sides.”
Chair Pose (Utkatasana)
“Inhale, bend your knees, sit back into Chair Pose. Engage your core, lift through the crown of
your head. Hold for five breaths, feel the strength in your legs.”
Flow Sequence 2
Crescent Lunge (Anjaneyasana)
“Step your right foot forward, bend your knee into the Crescent Lunge. Inhale, lift your arms,
engage your core, and lengthen your spine. Hold for five breaths. Switch sides.”
Eagle Pose (Garudasana)
“Inhale, wrap your right leg over your left, right arm under your left, coming into Eagle Pose.
Engage your core, and find stillness. Hold for five breaths, then switch sides.”
Tree Pose (Vrksasana)
“Inhale, bring your right foot to your left inner thigh. Ground through your standing leg, find your
balance. Hold for five breaths, then switch sides.”
Dancer’s Pose (Natarajasana)
“Inhale, lift your right foot, grab the inside of your foot, coming into Dancer’s Pose. Lengthen
your spine, open your chest, and find your balance. Hold for five breaths, then switch sides.”
Cool Down (15 minutes)
Seated Forward Fold (Paschimottanasana)
“Inhale, sit tall, lengthen your spine. Exhale, fold forward, reaching for your feet or shins. Relax
your neck and shoulders, and breathe deeply.”
Supine Twist (Supta Matsyendrasana)
“Lie on your back, bring your right knee into your chest. Exhale, guide your knee across your
body into a twist. Relax here, breathe deeply, then switch sides.”
Happy Baby Pose (Ananda Balasana)
Savasana (Corpse Pose)
Closing
Seated Meditation
