Yoga Sequence: Daily Flow

Daily Flow 20-30 min

Begin in child's pose

Hands and knees:  cat/cow: 5 breaths

Downward dog: 5 breaths

Step to top of mat

Feet together lift up with flat back

Mountain pose

Inhale lift arms up

Exhale fold forward

Inhale step back to plank

Exhale down to cobra

Inhale cobra

Exhale to downward dog

Step to top of mat on inhale

Repeat 3-5 times

Downward dog

Step right leg through to hands

Rise up to Warrior 1 with hips facing forward

Hold 1-3 breaths

Pivot back foot for crescent pose/runners high lunge

Hold  1-3 breaths

Lower back knee to floor for low lunge variation

Add twist of upper back with opposite elbow pressing against outside thigh

Straighten both legs for hamstring stretch

Step both feet back to downward dog

Repeat on left side

Downward dog

Step to top of mat feet together

Sit back into chair pose knees bent

Twist to right for 3-5 breaths

Twist to left 3-5 breaths

Exhale fold forward

Downward dog

Step right leg through Warrior 2 external hips

Hold 3-5 breaths

Place right forearm on front thigh as opposite arm reaches over head 3-5 breaths

Straighten front leg for triangle pose 3-5 breaths

Downward dog

Repeat left side

Lie down onto back

Place feet near your sit bones and hip distance apart

Bridge up pelvis and interlace hands underneath hips

Draw shoulders down back and hands toward floor

Hold 5 breaths
Lower back down to mat

Repeat 1-2 more times

Finish with savasana.