Morning Flow

The journey

1. 1
2. 2
3. 3
4. 4
5. 5
6. 6
7. 7
8. 8
9. 9
10. 10

1. Stir 1:30

   1. 
      Easy Pose (cross-legged)Sukhāsana

      Sit like a mushroom after rain: round, rooted, unbothered. Three slow breaths.

      45s0:00
   2. 
      Cat-Cow PoseMārjāryāsana / Biṭilāsana

      Arch like a cat, dip like a happy cow. Let the breath lead the way.

      45s0:45

2. Stretch 2:10

   1. 
      Downward-Facing DogAdho Mukha Śvānāsana

      Hips up to the sky, heels melting down. Pedal the feet if they are grumpy.

      40s1:30
   2. 
      Low Lunge (Crescent)Añjaneyāsana

      Back knee down, heart up. Say good morning to the front of the hip.

      30s × 2each side2:10
   3. 
      Standing Forward BendUttānāsana

      Soft knees, heavy head. Hang like laundry on a sunny line.

      30s3:10

3. Rise 2:50

   1. 
      Mountain PoseTāḍāsana

      Stand tall like the oldest oak in the forest. Nobody rushes an oak.

      30s3:40
   2. 
      Upward SaluteŪrdhva Hastāsana

      Reach for the first ray of sun. Finger wiggles are encouraged.

      20s4:10
   3. 
      Warrior IIVīrabhadrāsana II

      Gaze past your front fingers, as if spotting a far-off mushroom.

      30s × 2each side4:30
   4. 
      Tree PoseVṛkṣāsana

      Foot on calf or thigh, never on the knee. Wobbling is just slow dancing.

      30s × 2each side5:30

4. Glow 0:45

   1. 
      Child's PoseBalāsana

      Forehead down, hat off. You are awake now, gently.

      45s6:30