001: EVENING RENEWAL YOGA FLOW

🩵 1. Arrival (2–3 min)

Pose: Easy Seated or Standing Mountain

Breathing: Inhale 4, exhale 6 — repeat for 8 rounds.

Focus: Feel your feet or seat grounded, crown lengthened.

Benefit: Calms the nervous system, lowers cortisol, centers awareness in the present moment.

🌞 2. Sunlit Spine (5 min)

1. Cat–Cow (Marjaryasana/Bitilasana)
   10 rounds (inhale to Cow, exhale to Cat). Match breath to movement.

   Benefit: Mobilizes spine, releases neck/back tension, gently awakens core engagement.

2. Thread the Needle
   5 deep breaths per side.

   Benefit: Opens shoulders and upper back — relieves stiffness from sitting.

3. Neck Rolls
   2 slow circles each direction, eyes closed.

   Benefit: Relaxes jaw and neck muscles, reduces stored stress.

🌿 3. Ground & Strengthen (10–12 min)

1. Downward Dog → Plank → Cobra → Child’s Pose Flow
   Repeat 4–5 cycles. 1 breath per move; exhale in Child’s Pose for 2 extra breaths.

   Benefit: Strengthens arms, core, back; resets posture; regulates breath under mild effort.

2. Warrior I → Warrior II → Reverse Warrior
   5 breaths per pose, each side.

   Benefit: Opens hips and chest; builds stability and focus.

3. Chair Pose (Utkatasana)
   Hold for 5–6 deep breaths, twice.

   Benefit: Tones thighs and glutes; activates willpower and endurance.

🌸 4. Expand & Soothe (10 min)

1. Forward Fold (Uttanasana)
   8 slow breaths, bend knees slightly.

   Benefit: Calms the mind; stretches hamstrings and lower back.

2. Pigeon Pose (Eka Pada Rajakapotasana)
   5–6 breaths per side; use cushion/pillow if needed.

   Benefit: Deep hip opening — emotional release, stress reduction.

3. Supine Twist
   6 breaths per side.

   Benefit: Detoxifies spine; balances the nervous system; aids digestion.

🌕 5. Still Point (5 min — Savasana or Legs on Wall)

Breathing: Natural.

Mantra: “I am in harmony with my growth. My body and life move in rhythm.”

Benefit: Full-body integration; shifts you into parasympathetic (rest-and-repair) mode; enhances sleep quality.

✨ Overall Benefits

• Physical: Improves posture, flexibility, and circulation.
• Mental: Reduces anxious or looping thoughts; improves focus.
• Emotional: Elevates mood through movement and breath; fosters peace and optimism.
• Spiritual: Reconnects you with the present, helping you feel whole and alive in your body.

If you do this flow even 4–5 times a week, within two weeks you’ll notice: deeper daily breathing, steadier mood, and faster recovery from stress or fatigue.