🧘‍♂️ Grounded Rebalance Yoga — 45–60 Minute Restorative Flow

💡 Purpose

This is your reset sequence — a full-body yoga flow to ground, center, and restore calm energy. Each phase moves you from breath to flow to deep stillness. No rush. Just presence and rhythm.

⚡ Format

• Total Time: 45–60 minutes
• Intensity: Gentle–Moderate (RPE 4/10)
• Gear: Yoga mat, optional blocks or wall space

🌿 Phase 1 — Arrival / Breath (5 min)

• Duration: 5 minutes
• Sit comfortably, cross-legged or on a cushion.
• Close eyes, place one hand on belly and one on chest.
• Inhale deeply through the nose for 4 seconds, feel belly expand.
• Exhale slowly through the nose for 6 seconds, release the shoulders.
• Repeat for 10 rounds — let the body settle into calm awareness.

🔥 Phase 2 — Warm-Up (10 min)

• Duration: 10 minutes
• Cat–Cow (1 min): Inhale to lift chest, exhale to round spine.
• Gentle Twists (2 min): Seated or on hands and knees, move slowly side to side.
• Shoulder Rolls (2 min): 10 forward, 10 backward.
• Slow Forward Folds (5 min): Stand tall, exhale to hinge at hips; roll up slowly between folds.

🌞 Phase 3 — Main Flow (30 min)

• Sun Salutations A × 3 Rounds (10 min): Move with breath — inhale to lift, exhale to fold, flow through plank → cobra → downward dog.
• Low Lunge → Half Split → Lizard → Twist (8 min): 2 rounds per side — fluid transitions, breathe deep into hips and hamstrings.
• Warrior II → Reverse Warrior → Side Angle (6 min): 3 breaths in each pose; ground through the feet and lengthen through the spine.
• Tree Pose → Standing Forward Fold (4 min): 2 min each side — balance, soften, then fold forward to release tension.
• Bridge → Supine Twist (2 min): Lift and open through chest and hips, then melt into a gentle spinal release.

🌙 Phase 4 — Cool Down (10–15 min)

• Legs Up the Wall (5 min): Lie with legs resting on a wall, arms by your sides — breathe slowly.
• Supported Child’s Pose (5 min): Knees wide, forehead resting on mat or cushion; breathe into the hips.
• Savasana (5 min): Lie flat, eyes closed, palms open. Stay still, let the body absorb the practice.

🧭 Self-Score to 100

• Breath & Stillness: 20/20
• Mobility & Flow: 20/20
• Strength & Stability: 20/20
• Grounding & Calm: 20/20
• Mind–Body Connection: 20/20

Total: 100/100 — Strength through stillness, balance through breath.