Flow Sequencer

Flows

Everyday flow

Beginner’s Flow

First class · 60 steps · about 24 min

Your first class: the basic poses held longer, the knees-down way to down dog, no jumping.

Play this flow

It opens in Flow Sequencer on the first pose: press play, and a voice calls each move and counts your breaths. You can change anything in it first.

The sequence

  1. Begin hereEasy Seat8 breaths
  2. Come onto hands and kneesTabletop3 breaths
  3. Inhale, drop the bellyCow1 breath
  4. Exhale, round into catCat1 breath
  5. Inhale, arch into cowCow1 breath
  6. Exhale, round into catCat1 breath
  7. Inhale, arch into cowCow1 breath
  8. Exhale, round into catCat1 breath
  9. Return to neutralTabletop2 breaths
  10. Sink hips back to heelsChild's Pose6 breaths
  11. Come onto hands and kneesTabletop2 breaths
  12. Tuck toes, lift hipsDownward-Facing Dog6 breaths
  13. Walk to top of matStanding Forward Fold4 breaths
  14. Roll up to standingMountain5 breaths
  15. Inhale, sweep arms upUpward Salute3 breaths
  16. Swan dive forwardStanding Forward Fold4 breaths
  17. Inhale, lengthen halfwayHalfway Lift2 breaths
  18. Exhale, foldStanding Forward Fold2 breaths
  19. Step back to down dogDownward-Facing Dog5 breaths
  20. Shift forward to plankPlank3 breaths
  21. Lower all the way downLying on Belly2 breaths
  22. Hands under shoulders, lift chestCobra3 breaths
  23. Press back to down dogDownward-Facing Dog5 breaths
  24. Step right foot forward, lower back kneeLow LungeRight5 breaths
  25. Tuck back toes, lift back kneeHigh LungeRight3 breaths
  26. Spin back heel downWarrior IRight5 breaths
  27. Open hips and armsWarrior IIRight5 breaths
  28. Straighten right leg, reach and tiltTriangleRight5 breaths
  29. Bend right knee, rise to Warrior IIWarrior IIRight2 breaths
  30. Cartwheel hands down, step back to down dogDownward-Facing Dog3 breaths
  31. Shift forward to plankPlank3 breaths
  32. Lower all the way downLying on Belly2 breaths
  33. Hands under shoulders, lift chestCobra3 breaths
  34. Press back to down dogDownward-Facing Dog5 breaths
  35. Step left foot forward, lower back kneeLow LungeLeft5 breaths
  36. Tuck back toes, lift back kneeHigh LungeLeft3 breaths
  37. Spin back heel downWarrior ILeft5 breaths
  38. Open hips and armsWarrior IILeft5 breaths
  39. Straighten left leg, reach and tiltTriangleLeft5 breaths
  40. Bend left knee, rise to Warrior IIWarrior IILeft2 breaths
  41. Cartwheel hands down, step back to down dogDownward-Facing Dog3 breaths
  42. Shift forward to plankPlank3 breaths
  43. Lower all the way downLying on Belly2 breaths
  44. Hands under shoulders, lift chestCobra3 breaths
  45. Press back to down dogDownward-Facing Dog5 breaths
  46. Walk to top of matStanding Forward Fold3 breaths
  47. Roll up to standingMountain3 breaths
  48. Shift onto right foot, draw left foot upTreeRight6 breaths
  49. Release, switch to left footTreeLeft6 breaths
  50. Release foot downMountain3 breaths
  51. Lower down to sitEasy Seat2 breaths
  52. Lower down onto your backCorpse Pose2 breaths
  53. Bend knees, lift hipsBridge5 breaths
  54. Lower hips, hug knees inKnees to Chest3 breaths
  55. Plant feet, lift hipsBridge5 breaths
  56. Lower hips, hug knees inKnees to Chest4 breaths
  57. Drop knees to the rightSupine TwistRight6 breaths
  58. Knees through center, drop to the leftSupine TwistLeft6 breaths
  59. Bring knees back to centerKnees to Chest2 breaths
  60. Release legs longCorpse Pose20 breaths

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