001: POWER IN PEACE YOGA FLOW

🌞 Power in Peace Yoga Flow — 40–60 Minute Guided Sequence

Goal: Build strength through calm presence. This practice balances power and softness — strong postures, gentle rhythm, steady breath.

Level: All levels (customize pace and hold times)
Equipment: Yoga mat, optional pillow or wall space
Time: 40–60 minutes total

1️⃣ Arrival (5 min) — Center & Breathe

• Sit comfortably, close your eyes.
• Inhale through the nose for 4 seconds, exhale for 6 seconds.
• Repeat this affirmation silently:
  “I move with ease, and every breath strengthens me.”
• Roll your shoulders gently, release your jaw, and let the breath deepen naturally.

2️⃣ Warm-Up (5–10 min)

• Cat–Cow: 10 slow, steady rounds to mobilize the spine.
• Downward Dog → Plank → Child’s Pose: Flow through 3 slow rounds with breath.
• Gentle hip circles, neck rolls, and shoulder openers — move intuitively.

Let your breath set the rhythm; this is your transition from stillness to movement.

3️⃣ Core Flow (20–30 min)

Move through these postures 3–4 times, matching movement to breath. Keep the flow smooth and intentional.

• Warrior II → Reverse Warrior → Side Angle Pose
• High Lunge → Crescent → Twisted Lunge → Pyramid Pose
• Chair Pose → Forward Fold → Half Lift → Plank → Chaturanga → Up Dog → Down Dog
• Balance Posture of Choice: Tree, Warrior III, or Dancer Pose — follow your intuition.

Focus on strength without strain — least resistance, maximum presence. When intensity rises, soften your face and breathe deeper.

4️⃣ Integration (5–10 min)

• Seated spinal twist — 30 seconds each side.
• Supine pigeon or happy baby — open hips, 1 minute each side.
• Legs up the wall — 3–5 minutes of stillness.
• Savasana: Lie down, one hand on heart, one on belly.

Whisper quietly:
“I am strong, I am supple, and I am supported in every way.”

5️⃣ Optional Closing Visualization (2 min)

After savasana, visualize soft light filling your entire body. Let it radiate outward, blending with the air around you.

This is your energy extended — health, abundance, and peace moving through space with you.

🧘 Summary

• Total Time: 40–60 min
• Intensity: Gentle–Moderate (RPE 4–6/10)
• Focus: Strength through stillness, movement with breath

Mantra for the day: “Effort is sacred when guided by ease.”