Flow Sequencer

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Everyday flow

Morning Vinyasa

All levels · 111 steps · about 32 min

Salutations, a standing series on each side, balance, core and a long 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 hereEasy Seat12 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. Walk the hands forward, chest melts downPuppy5 breaths
  11. Walk the hands back under the shouldersTabletop1 breath
  12. Tuck toes, lift hipsDownward-Facing Dog8 breaths
  13. Walk to top of matStanding Forward Fold5 breaths
  14. Inhale, lengthen halfwayHalfway Lift1 breath
  15. Exhale, foldStanding Forward Fold2 breaths
  16. Roll up to standingMountain5 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 Dog5 breaths
  45. Jump to top of matStanding Forward Fold1 breath
  46. Inhale, lengthen halfwayHalfway Lift1 breath
  47. Exhale, foldStanding Forward Fold1 breath
  48. Rise all the way up, arms upUpward Salute1 breath
  49. Hands to heartMountain2 breaths
  50. Inhale, sweep arms upUpward Salute1 breath
  51. Swan dive forwardStanding Forward Fold1 breath
  52. Inhale, lengthen halfwayHalfway Lift1 breath
  53. Plant hands, jump back to chaturangaChaturanga1 breath
  54. Roll over toes, lift chestUpward-Facing Dog1 breath
  55. Roll over toes, lift hips backDownward-Facing Dog3 breaths
  56. Lift right leg highThree-Legged DogRight2 breaths
  57. Step right foot forward, open to Warrior IIWarrior IIRight5 breaths
  58. Reach front arm up and backReverse WarriorRight3 breaths
  59. Circle arm down, forearm to thighExtended Side AngleRight5 breaths
  60. Rise up to Warrior IIWarrior IIRight2 breaths
  61. Straighten right leg, reach and tiltTriangleRight5 breaths
  62. Bend knee, hand forward, lift back legHalf MoonRight4 breaths
  63. Lower back leg to TriangleTriangleRight2 breaths
  64. Bend right knee, rise to Warrior IIWarrior IIRight1 breath
  65. Cartwheel hands down, step back to down dogDownward-Facing Dog1 breath
  66. Shift forward to plankPlank1 breath
  67. Lower halfwayChaturanga1 breath
  68. Roll over toes, lift chestUpward-Facing Dog1 breath
  69. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  70. Lift left leg highThree-Legged DogLeft2 breaths
  71. Step left foot forward, open to Warrior IIWarrior IILeft5 breaths
  72. Reach front arm up and backReverse WarriorLeft3 breaths
  73. Circle arm down, forearm to thighExtended Side AngleLeft5 breaths
  74. Rise up to Warrior IIWarrior IILeft2 breaths
  75. Straighten left leg, reach and tiltTriangleLeft5 breaths
  76. Bend knee, hand forward, lift back legHalf MoonLeft4 breaths
  77. Lower back leg to TriangleTriangleLeft2 breaths
  78. Bend left knee, rise to Warrior IIWarrior IILeft1 breath
  79. Cartwheel hands down, step back to down dogDownward-Facing Dog1 breath
  80. Shift forward to plankPlank1 breath
  81. Lower halfwayChaturanga1 breath
  82. Roll over toes, lift chestUpward-Facing Dog1 breath
  83. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  84. Walk to top of matStanding Forward Fold3 breaths
  85. Roll up to standingMountain3 breaths
  86. Shift onto right foot, draw left foot upTreeRight8 breaths
  87. Release, switch to left footTreeLeft8 breaths
  88. Release foot downMountain3 breaths
  89. Bend knees, sit back, arms upChair5 breaths
  90. Hands to heart, twist to the rightTwisted ChairRight4 breaths
  91. Through center, twist to the leftTwisted ChairLeft4 breaths
  92. Unwind to centerChair2 breaths
  93. Fold forwardStanding Forward Fold3 breaths
  94. Step back to down dogDownward-Facing Dog3 breaths
  95. Lower knees to tableTabletop1 breath
  96. Swing legs through to sitEasy Seat2 breaths
  97. Extend legs forwardStaff2 breaths
  98. Bend knees, lean back, lift feetBoat5 breaths
  99. Lower feet, sit tallStaff2 breaths
  100. Bend knees, lean back, lift feetBoat5 breaths
  101. Roll down, hug knees inKnees to Chest3 breaths
  102. Plant feet, lift hipsBridge6 breaths
  103. Lower hips, hug knees inKnees to Chest2 breaths
  104. Plant feet, lift hipsBridge6 breaths
  105. Lower hips, hug knees inKnees to Chest4 breaths
  106. Drop knees to the rightSupine TwistRight8 breaths
  107. Knees through center, drop to the leftSupine TwistLeft8 breaths
  108. Bring knees back to centerKnees to Chest3 breaths
  109. Soles together, let the knees openReclined Bound Angle6 breaths
  110. Draw the knees together, legs longCorpse Pose30 breaths
  111. Roll to one side, come up to sitEasy Seat5 breaths

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