Yoga Flow Description: This section is designed with freedom and flow, allowing the heart rate to lower with deep breathing and active stretching through muscles. The movements will flow together, incorporating yoga postures and movements. This time will allow you to bring awareness to your body, and leave you refreshed and energized. Voice is slow, quiet and calming.

Yoga Flow Requirements: 

1. Start with 60 second plank HOLD
2. ONE spinal flow: (cat/cows OR downward dog to upward dog sequence)
3. At least ONE hip opener (lizard, pigeon, butterfly, hip opener with yoga straps, warrior 2, or garland pose/prayer squat)
4. Low crouch → forward fold → roll up → standing neck stretch
5. Three closing breaths

Sequence #1– 60 second plank hold – childs pose – spinal flow – downward dog – step or hop into forward fold – half lift to forward fold sequence- step back into lunge – lift arms into warrior 1 – lift back leg into warrior 3 – return to half lift to forward fold sequence – repeat on opposite side – from forward fold, walk feet out into prayer squat – walk feet back into low crouch – forward fold- roll up- standing neck stretch – 3 closing breaths

Sequence #2 – 60 second plank hold – childs pose – cat/cows –  bird dog x3 both sides (option to hold or reach back to grab foot) – downward dog – lunge right leg arms overhead (add side stretch: right arm reaches across body on top of thigh and left arm reaches overhead to the right) – warrior 2 (add reverse warrior/triangle) – downward dog- repeat on opposite side – low crouch – forward fold- roll up- standing neck stretch – 3 closing breaths

Sequence #3 – 60 second plank hold – childs pose – downward dog – vinyasa flow – lunge right (add spinal twist by reaching right arm overhead opening up the chest to the right)  step right foot out to the side for a modified side plank or take it back for a full side plank (challenge to lift right leg) – step the leg back to the top of the mat for a lunge – warrior 2 – (add: reverse warrior/triangle) – downward dog – repeat on opposite side – low crouch – forward fold- roll up- standing neck stretch – 3 closing breaths

Sequence #4 – 60 second plank hold – childs pose –  spinal flow – downward dog –  downward dog – pigeon – downward dog – pigeon – downward dog – step or hop to forward fold, – half lift/forward fold sequence – chair pose – crow pose (modification prayer squat) – boat pose – cross ankles rock back and forth on back – low crouch – forward fold- roll up- standing neck stretch – 3 closing breaths

Sequence #5 – 60 second plank hold -childs pose – puppy pose – **bow pose (modified one leg at a time) – bring hands to either side of chest and press up (triceps) and back into downward dog, can repeat X3 by lowering back into plank either drop knees or keep them lifted for a challenge – downward dog – lunge – bring back knee to mat & grab your back foot with the same hand and lift the opposite hand over head or out in front – downward dog – repeat on opposite side – prayer squat – low crouch – forward fold- roll up- standing neck stretch – 3 closing breaths

Yoga Straps: The yoga straps are used to improve yoga postures, increase movement, and extend stretches. See attached video for sequence!

Postures to add to your flow:

Childs Post Add-Ons:

1. Walk both hands to left, back to center, and to the right 
2. Thread right arm under left while right temple rests on mat, repeat on other side 
3. Puppy Pose – Inhale slide your body forward, inching your hands to the top of the mat. seat is lifted in the air while your chest rests on the mat, leaving your back arched and shoulders open, stay for a couple of breaths, inhale sliding back into childs pose and pressing back into downward dog.
4. Bow Pose – Lying on your back, reach for both ankles and pull up while lifting the chest to strengthen the low back. You can choose to repeat a lift and lower or lift and hold. Modification is to grab one ankle at a time while extending the opposite arm forward. Swap sides halfway through. 
5. Swimmers – Extend arms in front and legs behind and flutter kick. 

All Fours Add-Ons:

1. Camel – Lift hands and chest so that you are on your knees. Reach behind you to grab both ankles. Modification: place hands flat on the low back for a smaller arch.

Lunge Add-Ons

1. See video on the instructor portal!