Flow Sequencer

Flows

Peak pose flow

Dancer

Balance · 83 steps · about 26 min

Lunges and backbends open the front body, then Tree builds to Dancer each side.

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. Step right foot forward, rise upHigh LungeRight4 breaths
  31. Lower back kneeLow LungeRight5 breaths
  32. Tuck back toes, lift back kneeHigh LungeRight2 breaths
  33. Shift onto right foot, lift back legWarrior IIIRight4 breaths
  34. Step back leg back into lungeHigh LungeRight2 breaths
  35. Hands down, step back to down dogDownward-Facing Dog1 breath
  36. Shift forward 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. Step left foot forward, rise upHigh LungeLeft4 breaths
  41. Lower back kneeLow LungeLeft5 breaths
  42. Tuck back toes, lift back kneeHigh LungeLeft2 breaths
  43. Shift onto left foot, lift back legWarrior IIILeft4 breaths
  44. Step back leg back into lungeHigh LungeLeft2 breaths
  45. Hands down, step back to down dogDownward-Facing Dog1 breath
  46. Shift forward to plankPlank1 breath
  47. Lower halfwayChaturanga1 breath
  48. Roll over toes, lift chestUpward-Facing Dog1 breath
  49. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  50. Shift forward to plankPlank2 breaths
  51. Lower all the way downLying on Belly2 breaths
  52. Lift chest, arms and legsLocust5 breaths
  53. Release downLying on Belly2 breaths
  54. Lift chest, arms and legsLocust5 breaths
  55. Bend knees, hold anklesBow5 breaths
  56. Release, press back to childChild's Pose5 breaths
  57. Rise up to sit on heelsThunderbolt2 breaths
  58. Rise to knees, reach back for heelsCamel5 breaths
  59. Come up slowly, rest in childChild's Pose5 breaths
  60. Tuck toes, lift into down dogDownward-Facing Dog3 breaths
  61. Walk to top of matStanding Forward Fold3 breaths
  62. Roll up to standingMountain3 breaths
  63. Shift onto right foot, draw left foot upTreeRight5 breaths
  64. Lower the lifted foot, catch it behind youDancerRight5 breaths
  65. Release the foot downMountain2 breaths
  66. Shift onto left foot, draw right foot upTreeLeft5 breaths
  67. Lower the lifted foot, catch it behind youDancerLeft5 breaths
  68. Release the foot downMountain2 breaths
  69. Shift onto right foot, catch the left foot behindDancerRight8 breaths
  70. Release, switch to the left footDancerLeft8 breaths
  71. Release the foot downMountain3 breaths
  72. Exhale, fold forwardStanding Forward Fold5 breaths
  73. Bend knees, squat lowGarland3 breaths
  74. Lower hips down to sitEasy Seat2 breaths
  75. Extend legs forwardStaff2 breaths
  76. Inhale lengthen, exhale foldSeated Forward Fold10 breaths
  77. Inhale, rise up to sitStaff2 breaths
  78. Roll down onto your backCorpse Pose2 breaths
  79. Hug knees into chestKnees to Chest4 breaths
  80. Drop knees to the rightSupine TwistRight8 breaths
  81. Knees through center, drop to the leftSupine TwistLeft8 breaths
  82. Bring knees back to centerKnees to Chest3 breaths
  83. Release legs longCorpse Pose25 breaths

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