Quick flow

Wake-Up

Morning · 22 steps · about 3 min

Cat and cow, down dog and one Sun A: a few minutes to start the day.

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 hereTabletop3 breaths
2. Inhale, drop the bellyCow1 breath
3. Exhale, round into catCat1 breath
4. Inhale, arch into cowCow1 breath
5. Exhale, round into catCat1 breath
6. Inhale, arch into cowCow1 breath
7. Exhale, round into catCat1 breath
8. Return to neutralTabletop1 breath
9. Tuck toes, lift hipsDownward-Facing Dog5 breaths
10. Walk to top of matStanding Forward Fold3 breaths
11. Roll up to standingMountain2 breaths
12. Inhale, sweep arms upUpward Salute1 breath
13. Swan dive forwardStanding Forward Fold1 breath
14. Inhale, lengthen halfwayHalfway Lift1 breath
15. Plant hands, jump back to chaturangaChaturanga1 breath
16. Roll over toes, lift chestUpward-Facing Dog1 breath
17. Roll over toes, lift hips backDownward-Facing Dog5 breaths
18. Jump to top of matStanding Forward Fold1 breath
19. Inhale, lengthen halfwayHalfway Lift1 breath
20. Exhale, foldStanding Forward Fold1 breath
21. Rise all the way up, arms upUpward Salute1 breath
22. Hands to heartMountain2 breaths

More quick flows

• BedtimeBefore sleep · about 7 minChild’s pose, twists, reclined bound angle and legs up the wall, then rest. PlaySteps and poses
• Standing StretchNo mat · about 6 minFolds, chair and a twist, tree and goddess, all on your feet, so no mat needed. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• Sun SalutationsWake-up · about 12 minThree rounds of Sun A and two of Sun B, one breath per movement. PlaySteps and poses