Flow Sequencer

Flows

Peak pose flow

Headstand

Inversion · 84 steps · about 26 min

Dolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand.

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 Seat6 breaths
  2. Come onto hands and kneesTabletop2 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 neutralTabletop1 breath
  10. Thread right arm underThread the NeedleRight5 breaths
  11. Unthread, return to tableTabletop2 breaths
  12. Thread left arm underThread the NeedleLeft5 breaths
  13. Unthread, return to tableTabletop2 breaths
  14. Tuck toes, lift hipsDownward-Facing Dog5 breaths
  15. Walk to top of matStanding Forward Fold3 breaths
  16. Roll up to standingMountain3 breaths
  17. Inhale, sweep arms upUpward Salute1 breath
  18. Swan dive forwardStanding Forward Fold1 breath
  19. Inhale, lengthen halfwayHalfway Lift1 breath
  20. Plant hands, jump back to chaturangaChaturanga1 breath
  21. Roll over toes, lift chestUpward-Facing Dog1 breath
  22. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  23. Jump to top of matStanding Forward Fold1 breath
  24. Inhale, lengthen halfwayHalfway Lift1 breath
  25. Exhale, foldStanding Forward Fold1 breath
  26. Rise all the way up, arms upUpward Salute1 breath
  27. Hands to heartMountain2 breaths
  28. Inhale, sweep arms upUpward Salute1 breath
  29. Swan dive forwardStanding Forward Fold1 breath
  30. Inhale, lengthen halfwayHalfway Lift1 breath
  31. Plant hands, jump back to chaturangaChaturanga1 breath
  32. Roll over toes, lift chestUpward-Facing Dog1 breath
  33. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  34. Jump to top of matStanding Forward Fold1 breath
  35. Inhale, lengthen halfwayHalfway Lift1 breath
  36. Exhale, foldStanding Forward Fold1 breath
  37. Rise all the way up, arms upUpward Salute1 breath
  38. Hands to heartMountain2 breaths
  39. Inhale, sweep arms upUpward Salute1 breath
  40. Swan dive forwardStanding Forward Fold1 breath
  41. Inhale, lengthen halfwayHalfway Lift1 breath
  42. Plant hands, jump back to chaturangaChaturanga1 breath
  43. Roll over toes, lift chestUpward-Facing Dog1 breath
  44. Roll over toes, lift hips backDownward-Facing Dog3 breaths
  45. Lower to the forearmsDolphin5 breaths
  46. Press up onto the handsDownward-Facing Dog2 breaths
  47. Lower to the forearmsDolphin5 breaths
  48. Walk the feet back, lower the hipsForearm Plank8 breaths
  49. Hips lift up and backDolphin2 breaths
  50. Press up onto the handsDownward-Facing Dog2 breaths
  51. Shift forward to plankPlank5 breaths
  52. Lift hips to down dogDownward-Facing Dog3 breaths
  53. Lower knees, sink backChild's Pose5 breaths
  54. Come onto hands and kneesTabletop2 breaths
  55. Swing legs through to sitEasy Seat2 breaths
  56. Extend legs forwardStaff2 breaths
  57. Bend knees, lean back, lift feetBoat5 breaths
  58. Lower feet, sit tallStaff2 breaths
  59. Bend knees, lean back, lift feetBoat5 breaths
  60. Lower feet, sit tallStaff2 breaths
  61. Cross legsEasy Seat2 breaths
  62. Come onto hands and kneesTabletop2 breaths
  63. Forearms down, lift the hipsDolphin3 breaths
  64. Crown down, walk feet in, lift the legsHeadstand3 breaths
  65. Lower feet to the floorDolphin2 breaths
  66. Lower knees, rest in childChild's Pose5 breaths
  67. Come onto hands and kneesTabletop2 breaths
  68. Forearms down, lift the hipsDolphin2 breaths
  69. Crown down, walk feet in, lift the legsHeadstand6 breaths
  70. Lower feet to the floorDolphin2 breaths
  71. Lower knees, rest in childChild's Pose5 breaths
  72. Come onto hands and kneesTabletop2 breaths
  73. Forearms down, lift the hipsDolphin2 breaths
  74. Crown down, walk feet in, lift the legsHeadstand10 breaths
  75. Lower feet down, rest in childChild's Pose10 breaths
  76. Come onto hands and kneesTabletop2 breaths
  77. Swing legs through to sitEasy Seat2 breaths
  78. Lower down onto your backCorpse Pose2 breaths
  79. Hug knees into chestKnees to Chest3 breaths
  80. Roll back, extend the legs upShoulder Stand10 breaths
  81. Lower the feet overheadPlow6 breaths
  82. Lift the legs back upShoulder Stand2 breaths
  83. Roll down, lift the chest into FishFish5 breaths
  84. Lower the head and back downCorpse Pose25 breaths

More peak pose flows