Flow Sequencer

Flows

Peak pose flow

Camel

Heart opener · 75 steps · about 23 min

Lunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit.

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. Inhale, sweep arms upUpward Salute1 breath
  25. Swan dive 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 Dog3 breaths
  30. Lift right leg highThree-Legged DogRight2 breaths
  31. Step right foot forward, lower back kneeLow LungeRight6 breaths
  32. Tuck back toes, lift back kneeHigh LungeRight3 breaths
  33. Hands down, step back to down dogDownward-Facing Dog1 breath
  34. Shift forward to plankPlank1 breath
  35. Lower halfwayChaturanga1 breath
  36. Roll over toes, lift chestUpward-Facing Dog1 breath
  37. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  38. Lift left leg highThree-Legged DogLeft2 breaths
  39. Step left foot forward, lower back kneeLow LungeLeft6 breaths
  40. Tuck back toes, lift back kneeHigh LungeLeft3 breaths
  41. Hands down, step back to down dogDownward-Facing Dog1 breath
  42. Shift forward to plankPlank1 breath
  43. Lower halfwayChaturanga1 breath
  44. Roll over toes, lift chestUpward-Facing Dog1 breath
  45. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  46. Shift forward to plankPlank2 breaths
  47. Lower all the way downLying on Belly2 breaths
  48. Forearms down, lift chestSphinx6 breaths
  49. Hands under shoulders, lift higherCobra3 breaths
  50. Lower downLying on Belly2 breaths
  51. Lift chest, arms and legsLocust5 breaths
  52. Release downLying on Belly2 breaths
  53. Lift chest, arms and legsLocust5 breaths
  54. Bend knees, hold anklesBow5 breaths
  55. Release, press back to childChild's Pose5 breaths
  56. Rise up to sit on heelsThunderbolt2 breaths
  57. Rise to knees, reach back for heelsCamel3 breaths
  58. Lift chest, sit back on heelsThunderbolt2 breaths
  59. Rise to knees, reach back for heelsCamel5 breaths
  60. Lift chest, sit back on heelsThunderbolt2 breaths
  61. Widen the feet, sit between the heelsHero5 breaths
  62. Rise to knees, reach back for heelsCamel6 breaths
  63. Sit back, fold forward, crown to the floorRabbit6 breaths
  64. Lower the hips, rest the foreheadChild's Pose10 breaths
  65. Come onto hands and kneesTabletop2 breaths
  66. Swing legs through to sitEasy Seat2 breaths
  67. Twist to the rightSeated TwistRight6 breaths
  68. Unwind, twist to the leftSeated TwistLeft6 breaths
  69. Unwind to centerEasy Seat2 breaths
  70. Lower down onto your backCorpse Pose2 breaths
  71. Hug knees into chestKnees to Chest4 breaths
  72. Drop knees to the rightSupine TwistRight8 breaths
  73. Knees through center, drop to the leftSupine TwistLeft8 breaths
  74. Bring knees back to centerKnees to Chest3 breaths
  75. Release legs longCorpse Pose25 breaths

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