Vinyasa: Flow Through the Sides

Begin by finding a rhythm you can keep without forcing the breath. The standing passage visits one side, returns through Downward Dog, then visits the other. You can step straight to the next pose or take a rest instead of repeating a transition. Keep the ending unhurried.

The sequence

1. Warm up
2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 1m 3s
3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 1m 3s
4. Sun Salutation
5. ☀ Sun Salutation A11 movements · one breath each · 2 rounds 2m 10s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Forward Fold
   4. Inhale Halfway Lift
   5. Exhale Plank to Chaturang...
   6. Inhale Upward-Facing Dog
   7. Exhale Downward-Facing Do...
   8. Inhale Step forward
   9. Exhale Forward Fold
   10. Inhale Rise
   11. Exhale Mountain
6. Flow
7. ≈ Vinyasa flow16 poses · 20s each 5m 20s
   1. Mountain Pose
   2. Standing Forward F...
   3. Half Forward Fold
   4. Kneeling Plank
   5. Cobra Pose
   6. Downward-Facing Do...
   7. Low Lunge
   8. Warrior I
   9. Warrior II
   10. Reverse Warrior
   11. Downward-Facing Do...
   12. Low Lunge
   13. Warrior I
   14. Warrior II
   15. Reverse Warrior
   16. Child’s Pose
8. Moon Salutation
9. ☾ Moon Salutation17 movements · one breath each 1m 30s
   1. Exhale Mountain
   2. Inhale Upward Salute
   3. Exhale Crescent
   4. Exhale Crescent
   5. Exhale Goddess
   6. Inhale Star
   7. Exhale Triangle
   8. Exhale Pyramid
   9. Inhale Low Lunge
   10. Exhale Garland squat
   11. Inhale Low Lunge
   12. Exhale Pyramid
   13. Exhale Triangle
   14. Inhale Star
   15. Exhale Goddess
   16. Inhale Upward Salute
   17. Exhale Mountain
10. Cool down
11. 06 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 1m 3s
12. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 1m 3s
13. Rest
14. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 48s