5 minute Yoga flow for clarity & calm
intro (1 minute):
Begin in a comfortable seated position on your mat. Take a moment to ground yourself, bringing awareness to your breath. Inhale deeply through your nose, and exhale through your mouth, letting go of any tension. Set an intention for your practice: cultivating mindful awareness through movement.
Cat/cow flow (1 minute):
Come onto your hands and knees into a tabletop position. Inhale, arching your back and lifting your chest (Cow Pose). Exhale, rounding your spine and bringing your chin to your chest (Cat Pose). Flow between these two movements with your breath, moving mindfully and paying attention to the sensations in your spine.
downward dog to forward fold (1 minute):
From tabletop position, tuck your toes and lift your hips into Downward-Facing Dog. Inhale, reaching your heels down towards the mat, and exhale, pressing your chest towards your thighs. From Downward-Facing Dog, walk your hands back to meet your feet, coming into a Forward Fold. Inhale, lift halfway for a flat back, and exhale, fold deeper. Feel the stretch in your hamstrings and spine.
warrior I to warrior ii (1 minute):
Step your right foot back into Warrior I (foot should be pivoted 45 degrees). Inhale, reach your arms overhead, and exhale, sinking into a lunge - bending your front leg. Transition to Warrior II by straightening your front leg, parallel your feet together. pivot your left foot to the top of your mat while keeping the right foot parallel to the back of the mat. open your hips and shoulders to the side, extend your arms, and bend your front leg. Engage your core and feel the strength in your legs. Hold for a few breaths, observing the sensations in your body. switch sides starting with warrior I and transitioning to warrior ii.
cool down (1 minute):
Return to a comfortable seated position. Close your eyes and take a few breaths, bringing your hands to your heart. Express gratitude for this integrated practice of movement and meditation. When you're ready, gently open your eyes. Carry the sense of mindful awareness and grounded presence with you as you continue your day.
