001: WORKOUT

🌿 Release & Rebuild — 45–55 Minute Yoga Flow

Archetype: The Restorer — steady strength, quiet renewal, inner realignment.

💡 Purpose

This full-body yoga sequence helps you let go of tension and rebuild calm strength. It’s apartment-friendly, low-impact, and ideal for days when you want to move without strain but still feel powerful and centered by the end.

⚡ Format

• Total Time: 45–55 minutes
• Intensity: Gentle–Moderate (RPE 5/10)
• Gear: Just a yoga mat or open space

🔥 Warm-Up (5 min)

• Seated or Standing Cat–Cow – 1 min
• Neck Rolls – 30 sec each side
• Shoulder Rolls + Arm Swings – 1 min
• Standing Side Bends – 1 min
• Forward Fold Hang – 1–2 min, gentle swaying

Breathe deeply. Move softly. Let the body wake up and release overnight tension.

💪 Flow Sequence (35 min)

Repeat each mini-block 2–3 times before moving on. Flow slowly and stay with your breath.

1️⃣ Ground Flow — Stability & Breath (8–10 min)

• Mountain → Forward Fold → Half Lift → Fold → Mountain
• Low Lunge (Right) → Hamstring Stretch → Low Lunge (Left) → Down Dog
• Plank → Child’s Pose (rest)

2️⃣ Heart Opening Flow — Release Tension (8–10 min)

• Cobra → Down Dog → Low Lunge Twist (each side)
• Puppy Pose (heart-melting pose) – hold 5 deep breaths
• Sphinx Pose – gentle backbend, 5 breaths

3️⃣ Strength & Balance Flow — Steady Power (8–10 min)

• Chair → Forward Fold → Crescent Lunge (each side)
• Warrior II → Reverse Warrior → Side Angle
• Tree Pose (each side) – hold 3 breaths

4️⃣ Core & Centering Flow — Inner Alignment (8–10 min)

• Bird Dog → Plank → Side Plank (each side)
• Boat Pose – hold for 5 breaths
• Bridge Pose – open through chest and hips

🧘‍♂️ Cooldown (10–15 min)

• Seated Forward Fold – 1–2 min
• Supine Twist – 1 min each side
• Happy Baby – 1 min
• Legs Up the Wall – 3–5 min
• Savasana – 5 min minimum

Let your breath slow down. Notice what feels lighter, looser, quieter. This is your reset point.

🧭 Self-Score to 100

• Mobility & Flow: 20/20
• Strength Balance: 20/20
• Ease & Accessibility: 20/20
• Recovery & Breath: 20/20
• Mind–Body Connection: 20/20

Total: 100/100 — Flow steady, rebuild calm.