001: WORKOUT

🌿 1-Hour Yoga Flow — Strong, Calm, and Clear

Duration: 60 minutes • Style: Flow-based, grounding, strength through stillness

🕯 Intention (2 min)

Stand tall, breathe deeply, and silently repeat:

“Each breath steadies me. Each movement renews me.”

☀️ Warm-Up (10 min)

• Cat–Cow × 8
• Child’s Pose → Down Dog (slow waves) × 5
• Standing Roll-Downs × 5
• Gentle twists in Chair Pose — 30 sec each side

🌊 Main Flow (35 min)

Move steadily with breath — 3–4 slow breaths per posture.

1. Mountain → Forward Fold → Half-Lift → Plank → Down Dog (repeat 3×)
2. Low Lunge → Crescent → Warrior II → Reverse Warrior → Side Angle → Plank (right then left)
3. Chair Pose → Forward Fold → Half-Lift → Plank → Cobra or Up Dog → Down Dog (2 rounds)
4. Balance Flow: Tree Pose (1 min each side) → Warrior III → Standing Split → Forward Fold
5. Core Work: Boat Pose × 3 (20 sec holds) + Bridge Pose × 2 (30 sec holds)

🌙 Cool-Down (13 min)

• Seated Forward Fold — 2 min
• Pigeon Pose — 1 min each side
• Supine Twist — 1 min each side
• Legs Up the Wall — 5 min
• Savasana — 3 min, eyes closed, slow breath

💬 After Practice Reflection

When you finish, pause and ask yourself:

• “What part of my body feels most alive now?”
• “What thought can match this peaceful strength?”

Flow through, breathe deep, and finish with clarity — strength born from calm.