5 minute Yoga flow for focus and peace
intro (1 minute):
Start in a comfortable seated position on your mat, bringing your hands to your heart center. Take a moment to ground yourself and set an intention for your practice. Inhale deeply through your nose, and exhale through your mouth, letting go of any tension.
sun salutation flow (3 minutes):
Mountain Pose: Stand at the top of your mat, feet hip-width apart. Inhale, reach your arms overhead, palms facing each other.
Forward Fold: Exhale, hinge at your hips, and fold forward. Allow your head and neck to relax.
Halfway Lift: Inhale, lift your upper body halfway, lengthening your spine. Keep your hands on your shins or the floor.
Forward Fold: Exhale, folding forward again.
Plank Pose: Inhale, step or jump back into a plank position, wrists under shoulders.
Chaturanga Dandasana: Exhale, lower down halfway, keeping your elbows close to your body.
Upward-Facing Dog: Inhale, lift your chest, rolling over your toes. Keep your thighs off the mat.
Downward-Facing Dog: Exhale, lift your hips towards the ceiling, forming an inverted V-shape.
Forward Fold: Inhale, step or jump your feet between your hands, coming back to a forward fold.
Mountain Pose: Exhale, roll up to standing, reaching your arms overhead.
repeat flow three times.
cool down (1 minute):
Return to a comfortable seated position. Close your eyes and take a few breaths, allowing the energy and focus from your yoga flow to settle. Bring your hands to your heart, expressing gratitude for this practice. When you're ready, open your eyes. Carry the sense of balance and awareness with you as you continue your day.
