3
www.PureFlow.Yoga ~ [email protected] Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a balance of standing, sitting, balance, twists, backbends and restorative postures to help you build strength, flexibility, openness and stillness in the body, heart and mind. Morning Flow · Dynamic & Energizing Level: Duration: Playlist: Focus: Props: Beginner, Intermediate 90 mins https://soundcloud.com/user-702445002/sets/pure-flow-yoga-magic-1 Hips, heart, lower back, hamstrings 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! Inhale/Exhale 1 Easy Pose Sukhasana 2 Revolved Easy Pose Parivrtta Sukhasana 3 Child Pose Balasana 9 Child Pose Balasana 13 Revolved Easy Pose Parivrtta Sukhasana 4 Easy Pose Variation Side Bend Sukhasana Variation Side Bend 5 Easy Pose Variation Side Bend Sukhasana Variation Side Bend 6 Cat Cow Pose Bitilasana Marjaryasana 7 Puppy Dog Pose Uttana Shishosana 8 Downward Facing Dog Pose Adho Mukha Svanasana 10 Twisted Low Lunge Variation Parivrtta Anjaneyasan Variation 18 Downward Facing Dog Pose Variation Twist Adho Mukha Svanasana Variation Twist 11 Downward Facing Dog Pose Variation Twist Adho Mukha Svanasana Variation Twist 12 Three Legged Downward Facing Dog Pose Tri Pada Adho Mukha Svanasana 14 Three Legged Downward Facing Dog Pose Variation Stacked Tri Pada Adho Mukha Svanasana Variation Stacked 15 Three Legged Downward Facing Dog Pose Tri Pada Adho Mukha Svanasana 16 Lizard Pose Utthan Pristhasana 17

Morning Flow Dynamic & Energizing · ~ [email protected] Morning Flow · Dynamic & Energizing Upward Plank Pose Purvottanasana 49 Repeat Poses Arrow 50 Reclining Bound Angle Pose

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Page 1: Morning Flow Dynamic & Energizing · ~ info@PureFlow.Yoga Morning Flow · Dynamic & Energizing Upward Plank Pose Purvottanasana 49 Repeat Poses Arrow 50 Reclining Bound Angle Pose

www.PureFlow.Yoga ~ [email protected]

Perfect for your daily home practice, enjoy this nice stretchy dynamic morning flow, designed with a balance of standing, sitting, balance, twists, backbends and restorative postures to help you build strength, flexibility, openness and stillness in the body, heart and mind.

Morning Flow · Dynamic & Energizing

Level:

Duration:

Playlist:

Focus:

Props:

Beginner, Intermediate

90 mins

https://soundcloud.com/user-702445002/sets/pure-flow-yoga-magic-1

Hips, heart, lower back, hamstrings

Block, Cushion, Strap

Practice TipsSacred 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!

Inhale/Exhale

1

Easy Pose

Sukhasana

2

Revolved Easy Pose

Parivrtta Sukhasana

3

Child Pose

Balasana

9

Child Pose

Balasana

13

Revolved Easy Pose

Parivrtta Sukhasana

4

Easy Pose VariationSide Bend

Sukhasana VariationSide Bend

5

Easy Pose VariationSide Bend

Sukhasana VariationSide Bend

6

Cat Cow Pose

Bitilasana Marjaryasana

7

Puppy Dog Pose

Uttana Shishosana

8

Downward Facing DogPose

Adho Mukha Svanasana

10

Twisted Low Lunge Variation

Parivrtta Anjaneyasan Variation

18

Downward Facing DogPose Variation Twist

Adho Mukha SvanasanaVariation Twist

11

Downward Facing DogPose Variation Twist

Adho Mukha SvanasanaVariation Twist

12

Three LeggedDownward Facing Dog Pose

Tri Pada Adho Mukha Svanasana

14

Three Legged Downward Facing Dog Pose Variation Stacked

Tri Pada Adho Mukha SvanasanaVariation Stacked

15

Three LeggedDownward Facing Dog Pose

Tri Pada Adho Mukha Svanasana

16

Lizard Pose

Utthan Pristhasana

17

Page 2: Morning Flow Dynamic & Energizing · ~ info@PureFlow.Yoga Morning Flow · Dynamic & Energizing Upward Plank Pose Purvottanasana 49 Repeat Poses Arrow 50 Reclining Bound Angle Pose

www.PureFlow.Yoga ~ [email protected]

Morning Flow · Dynamic & Energizing

Crescent High Lunge Pose

Ashta Chandrasana

19

Plank Pose

Phalakasana

20

Repeat Poses Arrow

22

Flow I

Vinyasa I

21

Flow I

Vinyasa I

39

Dangling Pose

Uttanasana VariationHands to Elbows

23

Classic Sun Salutation Variation

Classic Surya Namaskar Variation

24

Mountain Pose Namaste

Tadasana Namaskarasana

28

Dancing Warrior

25

Garland Pose

Malasana

26

Garland Pose

Malasana

33

Dangling Pose

Uttanasana VariationHands to Elbows

27

Tree Pose

Vrksasana

29

Dancer Pose

Natarajasana

30

Cosmic Egg

Brahmandasana

34

Airplane Pose

Dekasana

31

Standing Split Pose

Urdhva Prasarita Eka Padasana

32

Both Big Toe Pose

Ubhaya Padangusthasana

35

Complete Boat Pose

Paripurna Navasana

36

Three Legged Downward Facing Dog Pose

Tri Pada Adho Mukha Svanasana

40

Gentle Sit Up

37

Gentle Sit Up

38

One-footed King Pigeon Pose

Eka Pada Rajakapotasana

41

Pigeon Pose

Kapotasana

42

Half Lord of the Fishes Pose

Ardha Matsyendrasana

46

Sleeping Swan Pose

43

Half Butterfly PoseVariation Forward Bend

Ardha Baddha KonasanaVariation Forward Bend

44

Head to Knee Pose

Janu Sirsasana

45

Staff Pose

Dandasana

47

Seated Forward Bend Pose

Paschimottanasana

48

Page 3: Morning Flow Dynamic & Energizing · ~ info@PureFlow.Yoga Morning Flow · Dynamic & Energizing Upward Plank Pose Purvottanasana 49 Repeat Poses Arrow 50 Reclining Bound Angle Pose

www.PureFlow.Yoga ~ [email protected]

Morning Flow · Dynamic & Energizing

Upward Plank Pose

Purvottanasana

49

Repeat Poses Arrow

50

Reclining Bound Angle Pose

Supta Baddha Konasana

52

Bound Angle Pose

Baddha Konasana

51

Bridge Pose Block

Setubandha Sarvangasana Block

53

Wheel Pose

Urdhva Dhanurasana

54

Reclined Big Toe Pose A Variation

Supta Padangusthasana A Variation

58

Wind Release Pose

Pawanmuktasana

55

Reclined Big Toe Pose Straps

Supta Padangusthasana Straps

56

Reclined Big Toe Pose A

Supta Padangusthasana A

57

Repeat Poses Arrow

59

Shoulderstand Pose

Sarvangasana

60

Downward Facing Dog Pose

Adho Mukha Svanasana

64

One-Legged Shoulderstand Pose

Eka Pada Sarvangasana

61

Plough Pose

Halasana

62

Ear Pressure Pose

Karnapidasana

63

Fish Pose

Matsyasana

65

Wind Release Pose

Pawanmuktasana

66

Corpse Pose

Savasana

70

Supine Spinal Twist Pose II

Supta Matsyendrasana II

67

Happy Baby Pose

Ananda Balasana

68

Full Body Stretch Pose

69

Ujjayi Pranayama

71

Accomplished Pose

Siddhasana

72