This yoga flow is designed to create balance between strength, flexibility, and inner stillness. By linking breath with movement, it helps calm the nervous system and bring you into the present moment. The sequence promotes circulation, opens tight areas of the body, and builds core and postural strength—all of which support better alignment and daily movement.

At the same time, it gently releases physical tension and mental stress, creating space for clarity and emotional grounding. This practice not only supports physical health, but also encourages mindfulness, helping you reconnect with your body and reset your energy for whatever comes next. This text was generated using AI. I didn't feel like typing it all. This is for a class. I wanted to make my website look like Craigslist. It's kinda harder than I thought.

Step 1: Mountain Pose

Begin standing tall with your feet together, arms by your sides, and your body aligned.

Step 2: Downward-Facing Dog

From Mountain Pose, fold forward, place your hands on the mat, and lift your hips to form an inverted V-shape with your body.

Step 3: Plank Pose

Inhale and shift your weight forward, coming into a plank position with your body in a straight line from head to heels.

Step 4: Lower to Mat

Exhale as you lower your body to the mat, keeping your elbows tucked in.

Step 5: Cobra Pose

Begin standing tall with your feet together, arms by your sides, and your body aligned.

Step 6: Downward-Facing Dog

Exhale, tuck your toes, press your hips up and back to Downward-Facing Dog.

Step 7: Low Lunge

Begin standing tall with your feet together, arms by your sides, and your body aligned.

Step 8: Bridge Pose

Lie on your back, bend your knees, place your feet flat on the mat, and lift your pelvis off the floor.

Step 9: Spinal Twist

While still on your back, bring your knees into your chest, then let them fall to one side for a gentle spinal twist.