Morning Flow · Dynamic & Energizing Level: Beginner, Intermediate Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a Duration: 90 mins balance of standing, sitting, balance, twists, Playlist: https://soundcloud.com/user-702445002/sets/pure-flow-yoga-magic-1 backbends and restorative postures to help you build strength, flexibility, openness and stillness in the Focus: Hips, heart, lower back, hamstrings body, heart and mind. Props: Block, Cushion, Strap Practice Tips Sacred Space. Set up a designated space in your home for practice. You can create a simple altar with beautiful objects, a candle, some incense and images of people who inspire you. Set up a timer too, this can help you keep a minimum practice time commitment. Meditate. Take a moment to sit before you practice and set an intention. Breathe. Make it a point to find your breath in each pose, to initiate each pose with the breath, and to keep using the breath as a tool to come back to the present moment as much as possible. Listen. Listen to your body’s communication. Where and How does each pose feel? Try staying at least 5 full breaths in each pose or until you feel the peak of the stretch. Repeat the sequences as many times as feels good, and if you feel to add any embellishments or additional poses feel welcome. Celebrate! You’ve shown up and made the efforts. Celebrate your wins. Whether you go through the whole sequence, or simply made it to the mat, you are winning! 1 2 3 4 5 6 Inhale/Exhale Easy Pose Revolved Easy Pose Revolved Easy Pose Easy Pose Variation Easy Pose Variation Side Bend Side Bend Sukhasana Parivrtta Sukhasana Parivrtta Sukhasana Sukhasana Variation Sukhasana Variation Side Bend Side Bend 7 8 9 10 11 12 Cat Cow Pose Puppy Dog Pose Child Pose Downward Facing Dog Downward Facing Dog Downward Facing Dog Pose Pose Variation Twist Pose Variation Twist Bitilasana Marjaryasana Uttana Shishosana Balasana Adho Mukha Svanasana Adho Mukha Svanasana Adho Mukha Svanasana Variation Twist Variation Twist 13 14 15 16 17 18 Child Pose Three Legged Three Legged Downward Facing Three Legged Lizard Pose Twisted Low Lunge Variation Downward Facing Dog Pose Dog Pose Variation Stacked Downward Facing Dog Pose Balasana Tri Pada Adho Mukha Svanasana Tri Pada Adho Mukha Svanasana Tri Pada Adho Mukha Svanasana Utthan Pristhasana Parivrtta Anjaneyasan Variation Variation Stacked www.PureFlow.Yoga ~ [email protected] Morning Flow · Dynamic & Energizing 19 20 21 22 23 24 Crescent High Lunge Pose Plank Pose Flow I Repeat Poses Arrow Dangling Pose Classic Sun Salutation Variation Ashta Chandrasana Phalakasana Vinyasa I Uttanasana Variation Classic Surya Namaskar Variation Hands to Elbows 25 26 27 28 29 30 Dancing Warrior Garland Pose Dangling Pose Mountain Pose Namaste Tree Pose Dancer Pose Malasana Uttanasana Variation Tadasana Namaskarasana Vrksasana Natarajasana Hands to Elbows 31 32 33 34 35 36 Airplane Pose Standing Split Pose Garland Pose Cosmic Egg Both Big Toe Pose Complete Boat Pose Dekasana Urdhva Prasarita Eka Padasana Malasana Brahmandasana Ubhaya Padangusthasana Paripurna Navasana 37 38 39 40 41 42 Gentle Sit Up Gentle Sit Up Flow I Three Legged Downward Facing One-footed King Pigeon Pose Pigeon Pose Dog Pose Vinyasa I Tri Pada Adho Mukha Svanasana Eka Pada Rajakapotasana Kapotasana 43 44 45 46 47 48 Sleeping Swan Pose Half Butterfly Pose Head to Knee Pose Half Lord of the Fishes Pose Staff Pose Seated Forward Bend Pose Variation Forward Bend Ardha Baddha Konasana Janu Sirsasana Ardha Matsyendrasana Dandasana Paschimottanasana Variation Forward Bend www.PureFlow.Yoga ~ [email protected] Morning Flow · Dynamic & Energizing 49 50 51 52 53 54 Upward Plank Pose Repeat Poses Arrow Bound Angle Pose Reclining Bound Angle Pose Bridge Pose Block Wheel Pose Purvottanasana Baddha Konasana Supta Baddha Konasana Setubandha Sarvangasana Block Urdhva Dhanurasana 55 56 57 58 59 60 Wind Release Pose Reclined Big Toe Pose Straps Reclined Big Toe Pose A Reclined Big Toe Pose A Variation Repeat Poses Arrow Shoulderstand Pose Pawanmuktasana Supta Padangusthasana Straps Supta Padangusthasana A Supta Padangusthasana A Variation Sarvangasana 61 62 63 64 65 66 One-Legged Shoulderstand Pose Plough Pose Ear Pressure Pose Downward Facing Dog Pose Fish Pose Wind Release Pose Eka Pada Sarvangasana Halasana Karnapidasana Adho Mukha Svanasana Matsyasana Pawanmuktasana 67 68 69 70 71 72 Supine Spinal Twist Pose II Happy Baby Pose Full Body Stretch Pose Corpse Pose Ujjayi Pranayama Accomplished Pose Supta Matsyendrasana II Ananda Balasana Savasana Siddhasana www.PureFlow.Yoga ~ [email protected].