Quick flow

Midday Reset

Quick · 35 steps · about 12 min

A short break: fold, then a lunge, twist and half split each side, and rest.

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 Fold3 breaths
4. Inhale, lengthen halfwayHalfway Lift1 breath
5. Exhale, foldStanding Forward Fold3 breaths
6. Step back to down dogDownward-Facing Dog5 breaths
7. Lift right leg highThree-Legged DogRight2 breaths
8. Step right foot forward, lower back kneeLow LungeRight5 breaths
9. Hand down inside the front foot, twist to the rightTwisted Low LungeRight4 breaths
10. Unwind, back to centerLow LungeRight2 breaths
11. Shift hips back, straighten right legHalf SplitRight5 breaths
12. Bend right knee, shift forwardLow LungeRight2 breaths
13. Step back to down dogDownward-Facing Dog3 breaths
14. Lift left leg highThree-Legged DogLeft2 breaths
15. Step left foot forward, lower back kneeLow LungeLeft5 breaths
16. Hand down inside the front foot, twist to the leftTwisted Low LungeLeft4 breaths
17. Unwind, back to centerLow LungeLeft2 breaths
18. Shift hips back, straighten left legHalf SplitLeft5 breaths
19. Bend left knee, shift forwardLow LungeLeft2 breaths
20. Step back to down dogDownward-Facing Dog3 breaths
21. Lower knees to tableTabletop2 breaths
22. Inhale, drop the bellyCow1 breath
23. Exhale, round into catCat1 breath
24. Inhale, arch into cowCow1 breath
25. Exhale, round into catCat1 breath
26. Inhale, arch into cowCow1 breath
27. Exhale, round into catCat1 breath
28. Return to neutralTabletop1 breath
29. Sink hips back to heelsChild's Pose8 breaths
30. Come onto hands and kneesTabletop2 breaths
31. Swing legs through to sitEasy Seat3 breaths
32. Twist to the rightSeated TwistRight5 breaths
33. Unwind, twist to the leftSeated TwistLeft5 breaths
34. Unwind to centerEasy Seat3 breaths
35. Lower down onto your backCorpse Pose12 breaths

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