Everyday flow

Power Flow

Strong · 144 steps · about 38 min

Sun A and B, warriors, side plank and Wild Thing, crow, deep backbends, 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 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. Bend knees, sit back, arms upChair3 breaths
25. Fold 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 Dog1 breath
30. Step right foot forward, rise to Warrior IWarrior IRight3 breaths
31. Hands down, step back to plankPlank1 breath
32. Lower halfwayChaturanga1 breath
33. Roll over toes, lift chestUpward-Facing Dog1 breath
34. Roll over toes, lift hips backDownward-Facing Dog1 breath
35. Step left foot forward, rise to Warrior IWarrior ILeft3 breaths
36. Hands down, step back 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. Jump to top of matStanding Forward Fold1 breath
41. Inhale, lengthen halfwayHalfway Lift1 breath
42. Exhale, foldStanding Forward Fold1 breath
43. Bend knees, sit back, arms upChair3 breaths
44. Straighten legs, hands to heartMountain2 breaths
45. Bend knees, sit back, arms upChair3 breaths
46. Fold forwardStanding Forward Fold1 breath
47. Inhale, lengthen halfwayHalfway Lift1 breath
48. Plant hands, jump back to chaturangaChaturanga1 breath
49. Roll over toes, lift chestUpward-Facing Dog1 breath
50. Roll over toes, lift hips backDownward-Facing Dog1 breath
51. Step right foot forward, rise to Warrior IWarrior IRight3 breaths
52. Hands down, step back to plankPlank1 breath
53. Lower halfwayChaturanga1 breath
54. Roll over toes, lift chestUpward-Facing Dog1 breath
55. Roll over toes, lift hips backDownward-Facing Dog1 breath
56. Step left foot forward, rise to Warrior IWarrior ILeft3 breaths
57. Hands down, step back to plankPlank1 breath
58. Lower halfwayChaturanga1 breath
59. Roll over toes, lift chestUpward-Facing Dog1 breath
60. Roll over toes, lift hips backDownward-Facing Dog5 breaths
61. Jump to top of matStanding Forward Fold1 breath
62. Inhale, lengthen halfwayHalfway Lift1 breath
63. Exhale, foldStanding Forward Fold1 breath
64. Bend knees, sit back, arms upChair3 breaths
65. Straighten legs, hands to heartMountain2 breaths
66. Inhale, sweep arms upUpward Salute1 breath
67. Swan dive forwardStanding Forward Fold1 breath
68. Inhale, lengthen halfwayHalfway Lift1 breath
69. Plant hands, jump back to chaturangaChaturanga1 breath
70. Roll over toes, lift chestUpward-Facing Dog1 breath
71. Roll over toes, lift hips backDownward-Facing Dog3 breaths
72. Step right foot forward, rise upHigh LungeRight5 breaths
73. Shift onto right foot, lift back legWarrior IIIRight5 breaths
74. Step back leg back into lungeHigh LungeRight2 breaths
75. Spin back heel downWarrior IRight3 breaths
76. Open hips and armsWarrior IIRight3 breaths
77. Reach front arm up and backReverse WarriorRight3 breaths
78. Cartwheel hands down, step backDownward-Facing Dog1 breath
79. Shift forward to plankPlank2 breaths
80. Roll onto right hand, stack feetSide PlankRight4 breaths
81. Roll back, lift to down dogDownward-Facing Dog1 breath
82. Lift right leg highThree-Legged DogRight2 breaths
83. Bend the right knee, flip over, foot down behindWild ThingRight3 breaths
84. Flip back over to down dogDownward-Facing Dog1 breath
85. Shift forward to plankPlank1 breath
86. Lower halfwayChaturanga1 breath
87. Roll over toes, lift chestUpward-Facing Dog1 breath
88. Roll over toes, lift hips backDownward-Facing Dog3 breaths
89. Step left foot forward, rise upHigh LungeLeft5 breaths
90. Shift onto left foot, lift back legWarrior IIILeft5 breaths
91. Step back leg back into lungeHigh LungeLeft2 breaths
92. Spin back heel downWarrior ILeft3 breaths
93. Open hips and armsWarrior IILeft3 breaths
94. Reach front arm up and backReverse WarriorLeft3 breaths
95. Cartwheel hands down, step backDownward-Facing Dog1 breath
96. Shift forward to plankPlank2 breaths
97. Roll onto left hand, stack feetSide PlankLeft4 breaths
98. Roll back, lift to down dogDownward-Facing Dog1 breath
99. Lift left leg highThree-Legged DogLeft2 breaths
100. Bend the left knee, flip over, foot down behindWild ThingLeft3 breaths
101. Flip back over to down dogDownward-Facing Dog1 breath
102. Shift forward to plankPlank1 breath
103. Lower halfwayChaturanga1 breath
104. Roll over toes, lift chestUpward-Facing Dog1 breath
105. Roll over toes, lift hips backDownward-Facing Dog3 breaths
106. Walk feet to hands, squat lowGarland5 breaths
107. Hands down, knees to upper arms, liftCrow5 breaths
108. Lower feet downGarland2 breaths
109. Hands down, knees to upper arms, liftCrow5 breaths
110. Jump back to chaturangaChaturanga1 breath
111. Roll over toes, lift chestUpward-Facing Dog1 breath
112. Roll over toes, lift hips backDownward-Facing Dog3 breaths
113. Shift forward to plankPlank2 breaths
114. Lower onto the forearms one at a timeForearm Plank8 breaths
115. Press up onto the handsPlank1 breath
116. Lower all the way downLying on Belly2 breaths
117. Lift chest, arms and legsLocust5 breaths
118. Release downLying on Belly2 breaths
119. Lift chest, arms and legsLocust5 breaths
120. Bend knees, hold anklesBow5 breaths
121. Release downLying on Belly3 breaths
122. Press back to childChild's Pose5 breaths
123. Rise up to sit on heelsThunderbolt2 breaths
124. Rise to knees, reach back for heelsCamel5 breaths
125. Lift chest, sit back on heelsThunderbolt3 breaths
126. Rise to knees, reach back for heelsCamel5 breaths
127. Come up slowly, rest in childChild's Pose8 breaths
128. Come onto hands and kneesTabletop2 breaths
129. Swing legs through to sitEasy Seat2 breaths
130. Lower down onto your backCorpse Pose2 breaths
131. Bend knees, lift hipsBridge3 breaths
132. Hands by ears, press upWheel5 breaths
133. Tuck chin, lower down, hug knees inKnees to Chest3 breaths
134. Plant feet, lift hipsBridge2 breaths
135. Hands by ears, press upWheel5 breaths
136. Tuck chin, lower down, hug knees inKnees to Chest5 breaths
137. Drop knees to the rightSupine TwistRight8 breaths
138. Knees through center, drop to the leftSupine TwistLeft8 breaths
139. Bring knees back to centerKnees to Chest3 breaths
140. Roll back, extend the legs upShoulder Stand10 breaths
141. Lower the feet overheadPlow6 breaths
142. Lift the legs back upShoulder Stand2 breaths
143. Roll down, lift the chest into FishFish5 breaths
144. Lower the head and back downCorpse Pose30 breaths

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