Flow Sequencer

Flows

Peak pose flow

Bird of Paradise

Bind · 123 steps · about 33 min

Warriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind.

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 hereMountain5 breaths
  2. Inhale, sweep arms upUpward Salute1 breath
  3. Swan dive forwardStanding Forward Fold1 breath
  4. Inhale, lengthen halfwayHalfway Lift1 breath
  5. Plant hands, jump back to chaturangaChaturanga1 breath
  6. Roll over toes, lift chestUpward-Facing Dog1 breath
  7. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  8. Jump to top of matStanding Forward Fold1 breath
  9. Inhale, lengthen halfwayHalfway Lift1 breath
  10. Exhale, foldStanding Forward Fold1 breath
  11. Rise all the way up, arms upUpward Salute1 breath
  12. Hands to heartMountain2 breaths
  13. Inhale, sweep arms upUpward Salute1 breath
  14. Swan dive forwardStanding Forward Fold1 breath
  15. Inhale, lengthen halfwayHalfway Lift1 breath
  16. Plant hands, jump back to chaturangaChaturanga1 breath
  17. Roll over toes, lift chestUpward-Facing Dog1 breath
  18. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  19. Jump to top of matStanding Forward Fold1 breath
  20. Inhale, lengthen halfwayHalfway Lift1 breath
  21. Exhale, foldStanding Forward Fold1 breath
  22. Rise all the way up, arms upUpward Salute1 breath
  23. Hands to heartMountain2 breaths
  24. Bend knees, sit back, arms upChair3 breaths
  25. Fold forwardStanding Forward Fold1 breath
  26. Inhale, lengthen halfwayHalfway Lift1 breath
  27. Plant hands, jump back to chaturangaChaturanga1 breath
  28. Roll over toes, lift chestUpward-Facing Dog1 breath
  29. Roll over toes, lift hips backDownward-Facing Dog1 breath
  30. Step right foot forward, rise to Warrior IWarrior IRight3 breaths
  31. Hands down, step back to plankPlank1 breath
  32. Lower halfwayChaturanga1 breath
  33. Roll over toes, lift chestUpward-Facing Dog1 breath
  34. Roll over toes, lift hips backDownward-Facing Dog1 breath
  35. Step left foot forward, rise to Warrior IWarrior ILeft3 breaths
  36. Hands down, step back to plankPlank1 breath
  37. Lower halfwayChaturanga1 breath
  38. Roll over toes, lift chestUpward-Facing Dog1 breath
  39. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  40. Jump to top of matStanding Forward Fold1 breath
  41. Inhale, lengthen halfwayHalfway Lift1 breath
  42. Exhale, foldStanding Forward Fold1 breath
  43. Bend knees, sit back, arms upChair3 breaths
  44. Straighten legs, hands to heartMountain2 breaths
  45. Inhale, sweep arms upUpward Salute1 breath
  46. Swan dive forwardStanding Forward Fold1 breath
  47. Inhale, lengthen halfwayHalfway Lift1 breath
  48. Plant hands, jump back to chaturangaChaturanga1 breath
  49. Roll over toes, lift chestUpward-Facing Dog1 breath
  50. Roll over toes, lift hips backDownward-Facing Dog3 breaths
  51. Lift right leg highThree-Legged DogRight2 breaths
  52. Step right foot forward, open to Warrior IIWarrior IIRight5 breaths
  53. Reach front arm up and backReverse WarriorRight3 breaths
  54. Circle arm down, forearm to thighExtended Side AngleRight5 breaths
  55. Rise up to Warrior IIWarrior IIRight2 breaths
  56. Straighten right leg, reach and tiltTriangleRight5 breaths
  57. Bend right knee, rise to Warrior IIWarrior IIRight1 breath
  58. Cartwheel hands down, step back to down dogDownward-Facing Dog1 breath
  59. Shift forward to plankPlank1 breath
  60. Lower halfwayChaturanga1 breath
  61. Roll over toes, lift chestUpward-Facing Dog1 breath
  62. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  63. Lift left leg highThree-Legged DogLeft2 breaths
  64. Step left foot forward, open to Warrior IIWarrior IILeft5 breaths
  65. Reach front arm up and backReverse WarriorLeft3 breaths
  66. Circle arm down, forearm to thighExtended Side AngleLeft5 breaths
  67. Rise up to Warrior IIWarrior IILeft2 breaths
  68. Straighten left leg, reach and tiltTriangleLeft5 breaths
  69. Bend left knee, rise to Warrior IIWarrior IILeft1 breath
  70. Cartwheel hands down, step back to down dogDownward-Facing Dog1 breath
  71. Shift forward to plankPlank1 breath
  72. Lower halfwayChaturanga1 breath
  73. Roll over toes, lift chestUpward-Facing Dog1 breath
  74. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  75. Walk to top of matStanding Forward Fold3 breaths
  76. Bend knees, squat lowGarland5 breaths
  77. Rise up to standingMountain3 breaths
  78. Shift onto right foot, draw left foot upTreeRight6 breaths
  79. Release foot downMountain2 breaths
  80. Shift onto left foot, draw right foot upTreeLeft6 breaths
  81. Release foot downMountain2 breaths
  82. Inhale, sweep arms upUpward Salute1 breath
  83. Swan dive forwardStanding Forward Fold1 breath
  84. Inhale, lengthen halfwayHalfway Lift1 breath
  85. Plant hands, jump back to chaturangaChaturanga1 breath
  86. Roll over toes, lift chestUpward-Facing Dog1 breath
  87. Roll over toes, lift hips backDownward-Facing Dog3 breaths
  88. Lift right leg highThree-Legged DogRight2 breaths
  89. Step right foot forward, open to Warrior IIWarrior IIRight3 breaths
  90. Forearm to right thigh, reach top arm overExtended Side AngleRight3 breaths
  91. Bind under the right thigh, step back foot in, rise and lift the right legBird of ParadiseRight5 breaths
  92. Bend the standing knee, step back to side angle, keep the bindExtended Side AngleRight2 breaths
  93. Bind under the right thigh, step back foot in, rise and lift the right legBird of ParadiseRight5 breaths
  94. Bend the standing knee, step back to side angle, keep the bindExtended Side AngleRight2 breaths
  95. Frame right foot, step back to down dogDownward-Facing Dog1 breath
  96. Shift forward to plankPlank1 breath
  97. Lower halfwayChaturanga1 breath
  98. Roll over toes, lift chestUpward-Facing Dog1 breath
  99. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  100. Lift left leg highThree-Legged DogLeft2 breaths
  101. Step left foot forward, open to Warrior IIWarrior IILeft3 breaths
  102. Forearm to left thigh, reach top arm overExtended Side AngleLeft3 breaths
  103. Bind under the left thigh, step back foot in, rise and lift the left legBird of ParadiseLeft5 breaths
  104. Bend the standing knee, step back to side angle, keep the bindExtended Side AngleLeft2 breaths
  105. Bind under the left thigh, step back foot in, rise and lift the left legBird of ParadiseLeft5 breaths
  106. Bend the standing knee, step back to side angle, keep the bindExtended Side AngleLeft2 breaths
  107. Frame left foot, step back to down dogDownward-Facing Dog1 breath
  108. Shift forward to plankPlank1 breath
  109. Lower halfwayChaturanga1 breath
  110. Roll over toes, lift chestUpward-Facing Dog1 breath
  111. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  112. Lower knees to tableTabletop2 breaths
  113. Swing legs through to sitEasy Seat2 breaths
  114. Soles of feet togetherBound Angle8 breaths
  115. Extend legs forwardStaff2 breaths
  116. Inhale lengthen, exhale foldSeated Forward Fold10 breaths
  117. Inhale, rise up to sitStaff2 breaths
  118. Roll down onto your backCorpse Pose2 breaths
  119. Hug knees into chestKnees to Chest4 breaths
  120. Drop knees to the rightSupine TwistRight8 breaths
  121. Knees through center, drop to the leftSupine TwistLeft8 breaths
  122. Bring knees back to centerKnees to Chest3 breaths
  123. Release legs longCorpse Pose25 breaths

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