Flow Sequencer

Flows

Peak pose flow

Wheel

Backbend · 86 steps · about 26 min

Wild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel.

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 Dog3 breaths
  30. Lift right leg highThree-Legged DogRight2 breaths
  31. Bend the right knee, flip over, foot down behindWild ThingRight3 breaths
  32. Flip back over, the leg lifts highThree-Legged DogRight2 breaths
  33. Step right foot forward, rise upHigh LungeRight4 breaths
  34. Lower back kneeLow LungeRight6 breaths
  35. Tuck back toes, lift back kneeHigh LungeRight2 breaths
  36. Step back foot forward, foldStanding Forward Fold1 breath
  37. Step back to down dogDownward-Facing Dog1 breath
  38. Shift forward to plankPlank1 breath
  39. Lower halfwayChaturanga1 breath
  40. Roll over toes, lift chestUpward-Facing Dog1 breath
  41. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  42. Lift left leg highThree-Legged DogLeft2 breaths
  43. Bend the left knee, flip over, foot down behindWild ThingLeft3 breaths
  44. Flip back over, the leg lifts highThree-Legged DogLeft2 breaths
  45. Step left foot forward, rise upHigh LungeLeft4 breaths
  46. Lower back kneeLow LungeLeft6 breaths
  47. Tuck back toes, lift back kneeHigh LungeLeft2 breaths
  48. Step back foot forward, foldStanding Forward Fold1 breath
  49. Step back to down dogDownward-Facing Dog1 breath
  50. Shift forward to plankPlank1 breath
  51. Lower halfwayChaturanga1 breath
  52. Roll over toes, lift chestUpward-Facing Dog1 breath
  53. Roll over toes, lift hips backDownward-Facing Dog5 breaths
  54. Shift forward to plankPlank2 breaths
  55. Lower all the way downLying on Belly2 breaths
  56. Lift chest, arms and legsLocust5 breaths
  57. Release downLying on Belly2 breaths
  58. Lift chest, arms and legsLocust5 breaths
  59. Bend knees, hold anklesBow5 breaths
  60. Release, press back to childChild's Pose5 breaths
  61. Lift the hips over the knees, keep the arms longPuppy6 breaths
  62. Sink the hips back to the heelsChild's Pose2 breaths
  63. Rise up to sit on heelsThunderbolt2 breaths
  64. Rise to knees, reach back for heelsCamel5 breaths
  65. Lift chest, sit back on heelsThunderbolt2 breaths
  66. Rise to knees, reach back for heelsCamel5 breaths
  67. Come up slowly, rest in childChild's Pose6 breaths
  68. Come onto hands and kneesTabletop2 breaths
  69. Swing legs through to sitEasy Seat2 breaths
  70. Lower down onto your backCorpse Pose2 breaths
  71. Bend knees, lift hipsBridge5 breaths
  72. Lower hips, hug knees inKnees to Chest2 breaths
  73. Plant feet, lift hipsBridge3 breaths
  74. Hands by ears, press upWheel3 breaths
  75. Tuck chin, lower down, hug knees inKnees to Chest3 breaths
  76. Plant feet, lift hipsBridge2 breaths
  77. Hands by ears, press upWheel5 breaths
  78. Tuck chin, lower down, hug knees inKnees to Chest3 breaths
  79. Plant feet, lift hipsBridge2 breaths
  80. Hands by ears, press upWheel5 breaths
  81. Tuck chin, lower down, hug knees inKnees to Chest5 breaths
  82. Drop knees to the rightSupine TwistRight8 breaths
  83. Knees through center, drop to the leftSupine TwistLeft8 breaths
  84. Bring knees back to centerKnees to Chest3 breaths
  85. Hold outer feet, knees wideHappy Baby6 breaths
  86. Release legs longCorpse Pose25 breaths

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