Quick flow

Standing Stretch

No mat · 16 steps · about 6 min

Folds, chair and a twist, tree and goddess, all on your feet, so no mat needed.

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 hereMountain4 breaths
2. Inhale, sweep arms upUpward Salute2 breaths
3. Swan dive forwardStanding Forward Fold4 breaths
4. Inhale, lengthen halfwayHalfway Lift1 breath
5. Exhale, foldStanding Forward Fold2 breaths
6. Roll up to standingMountain2 breaths
7. Bend knees, sit back, arms upChair4 breaths
8. Hands to heart, twist to the rightTwisted ChairRight4 breaths
9. Through center, twist to the leftTwisted ChairLeft4 breaths
10. Unwind to centerChair2 breaths
11. Straighten legs, hands to heartMountain2 breaths
12. Shift onto right foot, draw left foot upTreeRight6 breaths
13. Release, switch to left footTreeLeft6 breaths
14. Release foot downMountain2 breaths
15. Step feet wide, toes out, sink lowGoddess5 breaths
16. Step the feet together, rise upMountain4 breaths

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• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses