Perfect for mornings when you need a little slow movement.
Please honor and listen to your body. The body is intelligent and will communicate its needs, all you have to do is listen.
What You’ll Need
- Comfy clothes
- Space to flow
- 10 – 30 mins
Ground your body
Your body does not go higher than a downward-facing dog which leaves this flow grounding and easy.
Always make modifications as you need and as your body requests it. With repetition, allow your inhales and exhales to link to each movement. Take your time and set an intention to take complete breaths unrushed, unforced, as natural, and effortless as possible.
For the first flow allow space and time to find extra movement – explore the spine and hips as you move slowly.
Soften your lungs and belly. Allow space for your breath.
Synchronise your breath as you inhale
& exhale through the asanas.
BEGIN by sitting with legs folded under you, hands at your belly and breathe.
Inhale – arms reach out wide and up
Exhale – fold forward into Child’s pose, arms extended
Inhale – into Table Top
Exhale – draw belly & diaphragm up into Cat pose
Inhale – drop belly into Cow pose, eyes look up
Exhale – draw belly & diaphragm up into Cat pose
Inhale – drop belly into Cow pose, eyes look up
Exhale – press hips back into Downward Dog
take a full inhale
Exhale – knees to the mat Table Top pose
Inhale – push your chest forward Cobra pose
Exhale – press hips back Childs’ pose
take a full inhale and exhale
Inhale – lift to Table Top
Exhale – press back to Downward Dog
take a full inhale
Exhale – knees to mat
Inhale – right arm stretches up
Exhale – RIGHT arm threads the needle through left arm (stay for 2 breath cycles)
Inhale – unwind. return to Table Top
Exhale – LEFT arm threads the needle through left arm (stay for 2 breath cycles)
Inhale – unwind. return to Table Top
Exhale – press hips back to Child’s pose (stay for 2 breath cycles)
Inhale – walk the hands back as you lift to kneeling, hands at heart
Repeat as many times as you desire. Please explore and add what feels good.
* Add a low lunge, pigeon pose, or a longer downward dog hold, and see where your flow goes. Remember to be curious and allow flow into your flow.
A few rounds of this grounding flow will bring you back to calm and is a great start to your slow morning.
I hope you enjoy this slow and simple flow.
