001: WORKOUT OF THE DAY

🌞 Morning Yoga Flow — Awaken & Align

Archetype: The Rooted Sun — steady breath, open heart, and balance to begin the day with both calm and fire.

💡 Inspiration

Start your day like the sunrise: grounded, radiant, and clear. This flow charges your body with fresh energy while calming the mind. Gentle on joints, perfect for apartments, and a ritual that makes you feel centered yet strong.

⚡ Energy Required

Low–Moderate: You’ll feel warm, stretched, and lightly energized without strain. More spark than sweat.

🏋️ Fitness Level

Beginner to Intermediate — accessible for all, with room to deepen each pose.

🧘 Flow Structure (~25–30 min)

🌞 Centering (2–3 min)

• Sit comfortably, close eyes, hands on knees.
• Take 5 slow breaths in and out.
• Set an intention: “I begin today with balance.”

🌀 Warm-Up (4 min)

• Cat–Cow (tabletop) → 1 min
• Thread the Needle (each side) → 1 min
• Downward Dog → 1 min

🌿 Standing Flow (10–12 min)

• Mountain Pose → Forward Fold → Half Lift → Fold → Mountain (2 rounds)
• Warrior I → Warrior II → Reverse Warrior → Side Angle (both sides)
• Tree Pose (balance, 30 sec each side)

🌊 Floor Flow (8–10 min)

• Seated Forward Fold → 1 min
• Butterfly Stretch → 1 min
• Bridge Pose (hips up, chest open) → 1 min
• Supine Twist (both sides) → 2 min
• Happy Baby → 1 min

🧘 Closing (3–5 min)

• Savasana (laying flat, palms open) → 2 min
• Optional mantra: “I begin today rooted, calm, and open.”

🌺 Benefits

• Mind: clears fog, calms anxiety, sharpens focus
• Body: improves flexibility, posture, and circulation
• Energy: gentle wake-up, no crash later
• Soul: begins the day with purpose and presence

🧭 Self-Score to 100

• Energy Boost: 20/20
• Calm & Centering: 20/20
• Accessibility: 20/20
• Flow & Balance: 20/20
• Mythic Resonance: 20/20

Total: 100/100 — Sunrise for your body & mind.