How to get into Garland

• Downward-Facing DogWalk feet to hands, squat low
• CrowLower feet down
• MountainFeet wide, squat low
• Standing Forward FoldBend knees, squat low
• GoddessBring the feet in, sink into a squat

Where Garland flows next

• CrowHands down, knees to upper arms, lift
• Standing Forward FoldStraighten legs, fold
• MountainRise up to standing
• Easy SeatLower hips down to sit

Flows with Garland

• Shoulders & NeckRelease · about 11 minThread the needle, puppy, dolphin, eagle and cow face to unknot the shoulders. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Steady BalanceStanding · about 20 minTree, Warrior III, Half Moon and Standing Splits each side, then Eagle, Dancer and boat. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• Bird of ParadiseBind · about 33 minWarriors and side angle open the hips, Tree steadies, then Bird of Paradise from a bind. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Garland.