Flow Sequencer

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Quick flow

Sun Salutations

Wake-up · 78 steps · about 12 min

Three rounds of Sun A and two of Sun B, one breath per movement.

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. Inhale, sweep arms upUpward Salute1 breath
  25. Swan dive 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 Dog5 breaths
  30. Jump to top of matStanding Forward Fold1 breath
  31. Inhale, lengthen halfwayHalfway Lift1 breath
  32. Exhale, foldStanding Forward Fold1 breath
  33. Rise all the way up, arms upUpward Salute1 breath
  34. Hands to heartMountain2 breaths
  35. Bend knees, sit back, arms upChair3 breaths
  36. Fold forwardStanding Forward Fold1 breath
  37. Inhale, lengthen halfwayHalfway Lift1 breath
  38. Plant hands, jump back to chaturangaChaturanga1 breath
  39. Roll over toes, lift chestUpward-Facing Dog1 breath
  40. Roll over toes, lift hips backDownward-Facing Dog1 breath
  41. Step right foot forward, rise to Warrior IWarrior IRight3 breaths
  42. Hands down, step back to plankPlank1 breath
  43. Lower halfwayChaturanga1 breath
  44. Roll over toes, lift chestUpward-Facing Dog1 breath
  45. Roll over toes, lift hips backDownward-Facing Dog1 breath
  46. Step left foot forward, rise to Warrior IWarrior ILeft3 breaths
  47. Hands down, step back to plankPlank1 breath
  48. Lower halfwayChaturanga1 breath
  49. Roll over toes, lift chestUpward-Facing Dog1 breath
  50. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  51. Jump to top of matStanding Forward Fold1 breath
  52. Inhale, lengthen halfwayHalfway Lift1 breath
  53. Exhale, foldStanding Forward Fold1 breath
  54. Bend knees, sit back, arms upChair3 breaths
  55. Straighten legs, hands to heartMountain2 breaths
  56. Bend knees, sit back, arms upChair3 breaths
  57. Fold forwardStanding Forward Fold1 breath
  58. Inhale, lengthen halfwayHalfway Lift1 breath
  59. Plant hands, jump back to chaturangaChaturanga1 breath
  60. Roll over toes, lift chestUpward-Facing Dog1 breath
  61. Roll over toes, lift hips backDownward-Facing Dog1 breath
  62. Step right foot forward, rise to Warrior IWarrior IRight3 breaths
  63. Hands down, step back to plankPlank1 breath
  64. Lower halfwayChaturanga1 breath
  65. Roll over toes, lift chestUpward-Facing Dog1 breath
  66. Roll over toes, lift hips backDownward-Facing Dog1 breath
  67. Step left foot forward, rise to Warrior IWarrior ILeft3 breaths
  68. Hands down, step back to plankPlank1 breath
  69. Lower halfwayChaturanga1 breath
  70. Roll over toes, lift chestUpward-Facing Dog1 breath
  71. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  72. Jump to top of matStanding Forward Fold1 breath
  73. Inhale, lengthen halfwayHalfway Lift1 breath
  74. Exhale, foldStanding Forward Fold1 breath
  75. Bend knees, sit back, arms upChair3 breaths
  76. Straighten legs, hands to heartMountain2 breaths
  77. Exhale, fold forwardStanding Forward Fold5 breaths
  78. Roll up to standingMountain8 breaths

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