Flow Sequencer

Flows

Peak pose flow

Eagle

Wrap · 84 steps · about 29 min

Shoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle.

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 kneesTabletop2 breaths
  3. Thread right arm underThread the NeedleRight6 breaths
  4. Unthread, return to tableTabletop2 breaths
  5. Thread left arm underThread the NeedleLeft6 breaths
  6. Unthread, return to tableTabletop2 breaths
  7. Inhale, drop the bellyCow1 breath
  8. Exhale, round into catCat1 breath
  9. Inhale, arch into cowCow1 breath
  10. Exhale, round into catCat1 breath
  11. Inhale, arch into cowCow1 breath
  12. Exhale, round into catCat1 breath
  13. Return to neutralTabletop1 breath
  14. Tuck toes, lift hipsDownward-Facing Dog5 breaths
  15. Lift right leg highThree-Legged DogRight2 breaths
  16. Bring right knee to right wristPigeonRight8 breaths
  17. Tuck back toes, step back to down dogDownward-Facing Dog2 breaths
  18. Lift left leg highThree-Legged DogLeft2 breaths
  19. Bring left knee to left wristPigeonLeft8 breaths
  20. Tuck back toes, step back to down dogDownward-Facing Dog2 breaths
  21. Walk to top of matStanding Forward Fold3 breaths
  22. Roll up to standingMountain3 breaths
  23. Inhale, sweep arms upUpward Salute1 breath
  24. Swan dive forwardStanding Forward Fold1 breath
  25. Inhale, lengthen halfwayHalfway Lift1 breath
  26. Plant hands, jump back to chaturangaChaturanga1 breath
  27. Roll over toes, lift chestUpward-Facing Dog1 breath
  28. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  29. Jump to top of matStanding Forward Fold1 breath
  30. Inhale, lengthen halfwayHalfway Lift1 breath
  31. Exhale, foldStanding Forward Fold1 breath
  32. Rise all the way up, arms upUpward Salute1 breath
  33. Hands to heartMountain2 breaths
  34. Inhale, sweep arms upUpward Salute1 breath
  35. Swan dive forwardStanding Forward Fold1 breath
  36. Inhale, lengthen halfwayHalfway Lift1 breath
  37. Plant hands, jump back to chaturangaChaturanga1 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. Rise all the way up, arms upUpward Salute1 breath
  44. Hands to heartMountain2 breaths
  45. Bend knees, sit back, arms upChair4 breaths
  46. Hands to heart, twist to the rightTwisted ChairRight4 breaths
  47. Through center, twist to the leftTwisted ChairLeft4 breaths
  48. Unwind to centerChair2 breaths
  49. Straighten legs, hands to heartMountain2 breaths
  50. Shift onto right foot, draw left foot upTreeRight5 breaths
  51. Extend lifted leg back, tip forwardWarrior IIIRight4 breaths
  52. Step feet together, rise upMountain2 breaths
  53. Shift onto left foot, draw right foot upTreeLeft5 breaths
  54. Extend lifted leg back, tip forwardWarrior IIILeft4 breaths
  55. Step feet together, rise upMountain2 breaths
  56. Bend knees, sit back, arms upChair3 breaths
  57. Shift onto right foot, wrap the left leg overEagleRight5 breaths
  58. Unwind, balance on the left foot and wrapEagleLeft5 breaths
  59. Unwind to ChairChair2 breaths
  60. Straighten legs, hands to heartMountain2 breaths
  61. Bend knees, wrap the left leg over the rightEagleRight8 breaths
  62. Unwind, balance on the left foot and wrapEagleLeft8 breaths
  63. Unwind, stand tallMountain3 breaths
  64. Bend knees, wrap the left leg over the rightEagleRight6 breaths
  65. Unwind, extend the free leg backWarrior IIIRight3 breaths
  66. Step feet together, rise upMountain2 breaths
  67. Bend knees, wrap the right leg over the leftEagleLeft6 breaths
  68. Unwind, extend the free leg backWarrior IIILeft3 breaths
  69. Step feet together, rise upMountain2 breaths
  70. Exhale, fold forwardStanding Forward Fold3 breaths
  71. Bend knees, squat lowGarland3 breaths
  72. Lower hips down to sitEasy Seat2 breaths
  73. Stack right knee on top, arms reach and claspCow FaceRight6 breaths
  74. Switch, left knee on topCow FaceLeft6 breaths
  75. Release to cross-leggedEasy Seat2 breaths
  76. Extend legs forwardStaff2 breaths
  77. Inhale lengthen, exhale foldSeated Forward Fold10 breaths
  78. Inhale, rise up to sitStaff2 breaths
  79. Roll down onto your backCorpse Pose2 breaths
  80. Hug knees into chestKnees to Chest4 breaths
  81. Drop knees to the rightSupine TwistRight8 breaths
  82. Knees through center, drop to the leftSupine TwistLeft8 breaths
  83. Bring knees back to centerKnees to Chest3 breaths
  84. Release legs longCorpse Pose25 breaths

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