Complete this 10-minute flow session to awaken your body before starting a big day.
Point tailbone toward floor · Soft, steady gaze · Lift kneecaps up · Body weight centered between heels and toes
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine - Right
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine - Left
Standing Half Forward Bend
1 breaths
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Downward Facing Dog
1 breaths
Bring feet hip-width apart · Bring hands shoulder-width apart
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Downward Facing Dog
2 breaths
Bring feet hip-width apart · Bring hands shoulder-width apart
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Separate feet several inches · Keep head in line with spine · Firm your buttocks
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Separate feet several inches · Keep head in line with spine · Firm your buttocks
Four Limbed Staff
1 breaths
Keep elbows in · Upper arms parallel to floor · Elbows above wrists · Abs engaged · Hands shoulder-distance wide
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Extended Child's Pose
6 breaths
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Extended Child's Pose
6 breaths
Release tailbone toward feet · Rest forehead on floor · Bring knees hip-width apart
Keep neck neutral · Lengthen tailbone toward floor · Reach chest toward sky · Align hips over knees
Bring feet hip-width apart · Bend elbows slightly · Draw shoulders away from ears · Keep head in line with spine
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Align wrists under shoulders · Align knees under hips · Lengthen the neck · Inhale and arch · Exhale and round
Align wrists under shoulders · Align knees under hips · Broaden shoulders · Inhale and arch · Exhale and round
Balancing Table
5 breaths
Draw belly toward spine · Broaden shoulder blades · Flex top foot · Keep top leg, torso and top arm in one line
Lengthen tailbone toward floor · Draw shoulders away from ears · Lift back heel · Align knee over ankle (left leg)
Standing Half Forward Bend
1 breaths
Do not compress neck · Aim for flat back · Press fingertips into floor · Bring weight to balls of feet
Keep knees behind toes · Tuck the tailbone under · Draw shoulders away from ears · Keep body weight in heels
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine - Right
Reach elbows upward · Draw shoulders downward · Gaze at a fixed point to balance · Lengthen spine - Left
Point tailbone toward floor · Soft, steady gaze · Lift kneecaps up · Body weight centered between heels and toes