001: WORKOUT

🌤️ Pre-Meal Yoga Flow — 45-Minute Digestive Awakening Sequence

Archetype: The Alchemist — balancing fire and stillness, transforming hunger into energy and focus.

💡 Purpose

This flow builds gentle internal heat, opens the hips and belly, and activates digestion — the perfect reset before lunch or dinner. It’s slow, steady, and designed to make you feel grounded, hungry, and calm.

⚡ Format

• Total Time: 45 minutes
• Intensity: Gentle–Moderate (RPE 4/10)
• Gear: Mat, quiet space, optional cushion

🌿 Phase 1 — Center & Warm Up (5 min)

• Easy Seated Breath (1 min): Sit tall, inhale 4 sec / exhale 6 sec — awaken your core and breath rhythm.
• Cat–Cow (1 min): 8 slow rounds, moving spine with each inhale and exhale.
• Thread the Needle (1 min each side): Open shoulders, release upper back tension.
• Down Dog → Plank → Down Dog (2 min): Gentle activation through arms and core, steady breathing.

Feel warmth building — breath and belly connecting.

🔥 Phase 2 — Flow (25 min)

Do 3 slow rounds per side. Focus on breath-driven movement, not speed.

• Sun Salutation A × 5 cycles: Flow through with steady breath.
• Low Lunge → Crescent Pose → Warrior II: Open hips and lengthen the side body.
• Reverse Warrior → Extended Side Angle: Stretch front body and ribs.
• Plank → Chaturanga → Cobra → Down Dog: Controlled, mindful strength flow.
• Repeat other side.

Keep your breath soft and deep — this isn’t max effort, it’s a digestive wake-up flow.

🌬️ Phase 3 — Core & Twists (10 min)

• Boat Pose: 3 rounds × 20 seconds — gentle heat in the belly.
• Supine Twist: 1 min each side — detoxify, wring out the core.
• Bridge Pose: 3 rounds × 5 breaths — open chest, improve circulation.

This is your internal fire — light, steady, and clean.

🌙 Phase 4 — Cool Down (5 min)

• Seated Forward Fold (2 min): Calm the nervous system, lengthen spine.
• Butterfly Pose (2 min): Open hips and inner thighs gently.
• Savasana (1 min): Hands on belly, feel the pulse of digestion waking up.

Finish grounded, clear, and ready to nourish — food will feel like energy, not heaviness.

🧭 Self-Score to 100

• Flow & Breath Sync: 20/20
• Mobility & Digestive Support: 20/20
• Core Activation: 20/20
• Ease & Recovery: 20/20
• Mind–Body Harmony: 20/20

Total: 100/100 — Heat the body, quiet the mind, prepare to receive.