30 Minute Energy Flow Amber Battishill

1. Bound Angle Pose Baddha 2. Revolved Bound Angle Pose 3. Revolved Bound Angle Pose Konasana Parivrtta Baddha Konasana Parivrtta Baddha Konasana Inhale 4 breaths, exhale 4 Twist on exhale. breaths. Continue to breathe and lengthening inhales and exhales.

4. Bound Angle Forward Bend 5. Table Top Pose 6. Cat Cow Pose Bitilasana Baddha Konasana Uttanasana Bharmanasana Marjaryasana Come back to center and Belly drops on inhale, arch and gently fold, leading from the protract through shoulders on hips. exhale.

7. Child Pose Hip Circles Flow 8. Child Pose Balasana 9. Half Camel Pose Ardha Balasana Hip Circles Vinyasa Gently reach back for ankle or Ustrasana Do several rounds of hip circles hip with right hand. On inhale, rise steadily and in each direction. controlled. May place stabilizing hands on foot or lower back.

10. Child Pose Balasana 11. Half Camel Pose Ardha 12. Child Pose Balasana Gently reach back for ankle or Ustrasana hip with left hand.

13. Camel Pose Ustrasana 14. Hero Pose Virasana 15. Table Top Pose Option to take full camel, if May place block under butt to Bharmanasana comfortable. create more space. Do not put excess pressure on knees if uncomfortable. /

16. Downward Facing Dog 17. Warrior Pose I 18. Warrior Pose II Pose Adho Mukha Svanasana Virabhadrasana I Virabhadrasana II Step forward with left foot.

19. Five Pointed Star Pose 20. Wide Legged Forward Fold 21. Half Wide Legged Forward Utthita Tadasana Pose Downward Facing Dog Bend Ardha Prasarita Pose Arms Prasarita Padottanasana Padottanasana Adho Mukha From forward fold, slowly walk Svanasana Hasta hands toward your left foot. Option for inversion: headstand.

22. Half Moon Pose Ardha 23. Plank Pose Phalakasana 24. Four Limbed Staﬀ Pose Chandrasana Chaturanga Dandasana Place left hand on ground or Drop knees, if needed. block, and rotate to open / heart.

25. Cobra Pose Bhujangasana 26. Downward Facing Dog 27. Repeat Other Side Pose Adho Mukha Svanasana From downward dog, step forward with right foot and continue through ﬂow.

28. Bridge Pose On Blanket 29. Bridge Pose Setubandha 30. Wheel Pose Urdhva Block Setubandha Sarvangasana Dhanurasana Sarvangasana On Blanket Block If open, proceed to wheel or repeat with previous pose.

31. Wind Release Pose 32. Supine Windshield Wiper 33. Supine Spinal Twist Pose II Pawanmuktasana Twist Pose Supta Matsyendrasana II Bring knees to heart and Windshield wiper knees back Gently let legs fall to the right squeeze in. and forth in both directions. and gaze to the left if neck allows. Repeat on left side.

34. Corpse Pose Savasana