Grounded Vinyasa Flow — Cue Reference

Child's Pose

Balasana

2 min

Settle in. Let the breath slow down.

Shape

Inhale, your hips melt toward your heels.

Your arms reach long, your forehead surrenders to the mat.

Every version of this shape is exactly right.

Micro

Hips melt toward heels.

Press fingertips into mat, reach arms long.

Breathe into your low back — feel it dome on every inhale.

Soften your jaw completely.

Rhomboids

The muscles connecting your shoulder blades to your spine. Imagine them softening apart like two hands slowly releasing a grip they have been holding all day.

Inhale, roll forward — Cobra.

Cobra

Bhujangasana

30s

Roll forward. Lift through the heart.

Shape

Inhale, press through your palms, your chest rises.

Elbows stay soft — this is a wave, not a press up.

Lead with your collarbones, not your chin.

Micro

Lift from your back muscles.

Glutes stay soft — squeezing compresses your sacrum.

Shoulder blades draw together.

Exhale, send your hips back — Child's Pose.

Child's Pose

Balasana

30s

Send the hips back.

Shape

Exhale, hips melt back to heels. Forehead down.

Micro

Breathe into your low back.

Inhale, roll forward — Cobra.

Cobra

Bhujangasana

30s

Wave forward again.

Shape

Inhale, press forward, chest rises.

Micro

Collarbones lead. Glutes soft.

Exhale, send your hips back — Child's Pose.

Child's Pose

Balasana

30s

Return to the breath.

Shape

Exhale, hips melt back. Soften everything.

Micro

Let your breath slow completely.

Inhale, roll forward — final Cobra.

Cobra

Bhujangasana

30s

One more cobra wave.

Shape

Inhale, wave forward. Stay as long as the inhale lasts.

Micro

Collarbones forward. Shoulder blades draw together.

Exhale, press back to Tabletop.

Tabletop

Bharmanasana

30s

Come onto hands and knees.

Shape

Wrists under shoulders, knees under hips. Spine neutral.

Micro

Press all four corners of each hand into the mat.

Low ribs draw in.

Begin Cat / Cow.

Cat / Cow

Marjaryasana / Bitilasana

1 min

Inhale cow. Exhale cat.

Shape

Inhale, belly drops, gaze rises — Cow.

Exhale, press palms down, round tail to crown — Cat.

Move on your own breath — no rush.

Micro

In Cow: belly drops first, gaze rises last.

In Cat: press every knuckle, chin toward chest.

Feel each vertebra articulate one at a time.

Erector Spinae

The long columns alongside your spine. In Cow feel them engage and lift. In Cat feel them lengthen and release. Imagine your spine as a wave.

Keep moving with breath.

Cat / Cow

Marjaryasana / Bitilasana

1 min

Keep moving with breath.

Shape

Inhale Cow, exhale Cat.

Let the movement get slower and more deliberate.

Micro

Shoulder blades draw flat onto your back.

Upper traps release — ears away from shoulders.

Return to neutral Tabletop.

Tabletop

20s

Reset to neutral.

Shape

Neutral spine. Gaze soft toward the mat.

Reach your right arm up — Open Twist.

Open Twist Tabletop — Right

25s

Reach right arm up.

Shape

Inhale, reach your right arm long toward the ceiling.

Micro

Root through your left hand before opening.

Rotate from your mid-back.

Circle the arm — Arm Circles.

Arm Circles — Right

35s

Circle the right arm.

Shape

Draw big slow circles with your right arm — forward, up, back, down.

Micro

Keep your hips stable — only the arm moves.

Make the circles as wide as feels good.

Thread your arm under — Hover.

Thread the Needle Hover — Right

25s

Thread under and hover.

Shape

Exhale, slide your right arm under your body. Hover the shoulder just off the mat.

Micro

Hips stay stacked over knees.

Let gravity do the work — do not force the shoulder down.

Open back up — reach the arm up.

Open Twist — Right

25s

Open back up.

Shape

Inhale, unwind your right arm back toward the ceiling.

Micro

Rotate from your mid-back.

Top arm reaches long.

Thread through and land — Thread the Needle.

Thread the Needle — Right

Parsva Balasana

40s

Thread through and land.

Shape

Exhale, slide your right arm under, shoulder melting to the mat.

Right ear rests down, hips stay over knees.

Micro

Left fingertips press lightly for length.

Soften the top ear toward the mat.

Breathe into your upper back.

Posterior Deltoid

The back of your shoulder — imagine it softening and releasing as gravity does the work, your shoulder melting open like wax warming in the sun.

Reset to Tabletop. Repeat on the left.

Tabletop

20s

Reset to center.

Shape

Neutral spine.

Reach your left arm up.

Open Twist Tabletop — Left

25s

Reach left arm up.

Shape

Inhale, reach your left arm long toward the ceiling.

Micro

Root through your right hand. Rotate from your mid-back.

Circle the arm.

Arm Circles — Left

35s

Circle the left arm.

Shape

Draw big slow circles with your left arm.

Micro

Hips stable. Make the circles wide.

Thread under and hover.

Thread the Needle Hover — Left

25s

Thread under and hover.

Shape

Exhale, slide your left arm under. Hover the shoulder just off the mat.

Micro

Hips stay over knees. Let gravity work.

Open back up.

Open Twist — Left

25s

Open back up.

Shape

Inhale, unwind your left arm back toward the ceiling.

Micro

Rotate from your mid-back. Top arm reaches long.

Thread through and land.

Thread the Needle — Left

Parsva Balasana

40s

Thread through and land.

Shape

Exhale, slide your left arm under, shoulder melting to the mat.

Left ear rests down, hips stay over knees.

Micro

Right fingertips press lightly for length.

Soften the top ear toward the mat.

Breathe into your upper back.

Posterior Deltoid

The back of your shoulder on the second side. Same invitation — let gravity do the work.

Press up to Tabletop. Step back to Downward Facing Dog.

Tabletop

20s

Return to center.

Shape

Neutral spine. Take one breath here.

Step back — Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

45s

Press the floor away.

Shape

Inhale, your hips rise high, your spine lengthens long.

Press your index finger knuckles into the mat.

Length before depth — spine matters more than heels touching down.

Micro

Micro-bend your knees — spine length first.

Spin elbow creases forward — upper arms rotate outward.

Ears in line with your arms.

Hamstrings

Shortened and passive all morning. Imagine them slowly unfurling like a sail catching wind, lengthening from your sitting bones all the way to the backs of your knees.

Lower your elbows — Puppy Pose.

Puppy Pose

Uttana Shishosana

45s

Lower elbows. Melt the heart.

Shape

Hips stay over knees, elbows lower toward the mat.

Exhale, your chest melts toward the floor.

Micro

Sternum leads — not your chin.

Press palms or forearms into mat — length through your arms.

Feel your shoulder blades spread apart on every inhale.

Pectoralis Minor

The small muscle beneath your chest. Imagine it softening as your sternum descends, your chest opening like a book being laid completely flat.

Lift the hips — Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

45s

Lift the hips.

Shape

Inhale, press hips high and back.

Micro

Micro-bend knees. Spin elbow creases forward.

Pedal your heels — one at a time.

Lower back to Puppy.

Puppy Pose

Uttana Shishosana

45s

Lower again.

Shape

Hips over knees. Chest melts down.

Micro

Breathe into your upper back. Shoulder blades spread wide.

One more Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

45s

Press back.

Shape

Inhale, hips high. Take this one for three slow breaths.

Micro

Full length through your spine.

Crown hangs heavy.

Walk your feet toward your hands — Halfway Lift.

Halfway Lift

Ardha Uttanasana

30s

Step forward and lengthen.

Shape

Inhale, hands to shins, spine long and flat.

Gaze forward, back flat as a table.

Micro

Draw shoulder blades flat onto your back.

Chin parallel to the floor.

Exhale — Forward Fold.

Forward Fold

Uttanasana

30s

Fold over the legs.

Shape

Exhale, fold — let your head hang completely heavy.

Micro

Micro-bend your knees.

Grip opposite elbows and let your weight pull you deeper.

Inhale, sweep your arms wide and up — Extended Mountain.

Extended Mountain

Urdhva Hastasana

45s

Root to rise.

Shape

Inhale, sweep arms wide and up, palms meet overhead.

Press all four corners of each foot into the mat.

Crown rises as feet root down.

Micro

Low ribs draw in — ribs do not flare.

Shoulder blades draw together — collarbones wide.

Upper traps release — length through your neck.

Exhale, sit back — Chair Pose. Begin Sun A.

Chair Pose

Utkatasana

40s

Sit low. Reach long.

Shape

Inhale, sweep arms overhead, palms face each other.

Exhale, sit back and down as if toward a chair behind you.

Micro

Weight in your heels — you could lift your toes.

Knees track over second toe.

Low ribs draw in — do not let your low back arch.

Gluteus Maximus

The most powerful muscle in your body. Imagine it firing back to life as you sit back into Chair.

Exhale, fold forward — Forward Fold.

Forward Fold

Uttanasana

25s

Fold down.

Shape

Exhale, hinge from your hips, chest leads toward thighs.

Micro

Micro-bend your knees.

Head hangs heavy.

Inhale — Halfway Lift.

Halfway Lift

Ardha Uttanasana

15s

Lengthen forward.

Shape

Inhale, flat back — hands to shins.

Micro

Shoulder blades draw together.

Exhale, plant hands, step back — High Plank.

High Plank

Phalakasana

25s

Step back.

Shape

Inhale, one long line from crown to heels.

Wrists under shoulders, hips level.

Micro

Press through every knuckle — lift inner wrists.

Low ribs draw in — no sagging hips.

Heels reach back as crown reaches forward.

Exhale, lower with control — Chaturanga.

Chaturanga

Chaturanga Dandasana

15s

Lower with control.

Shape

Elbows graze your ribs as you lower. Body stays one long line.

Micro

Elbows point straight back.

Shoulders level with elbows — if they drop below, lower your knees.

Inhale, chest bumps forward — Upward Facing Dog.

Upward Facing Dog

Urdhva Mukha Svanasana

25s

Open the chest.

Shape

Inhale, press through your palms, thighs lift off the mat.

Chest bumps forward, shoulder blades draw together.

Micro

Tops of feet press into mat — thighs lift.

Lead with your collarbones, not your chin.

Upper traps melt — length through your neck.

Pectoralis Major

The large chest muscle — shortened from screen time. Imagine it opening as your sternum lifts, your heart moving in the opposite direction of your screen.

Exhale, tuck toes, press hips back — Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

45s

Send the hips back.

Shape

Inhale, hips high. Spine long. Five slow breaths.

Micro

Micro-bend knees. Spin elbow creases forward.

Ears in line with your arms.

Now we'll do a full guided hold round.

Sun Salutation A — Hold Round

3 min

Move through one full round with held shapes.

Shape

Mountain → Chair → Forward Fold → Halfway Lift → Plank → Chaturanga → Upward Dog → Downdog.

Hold each shape for 2 to 3 breaths before moving to the next.

Let the teacher guide the timing.

Micro

In Chair: weight in heels, low ribs draw in.

In Chaturanga: elbows hug ribs, shoulders level.

In Upward Dog: thighs lift, collarbones lead.

In Downdog: spine long, elbow creases forward.

Now flow on your own — 3 rounds at your own pace.

Sun Salutation A — Flow On Your Own

3 min

Flow 3 rounds. Let the breath lead.

Shape

Inhale to rise. Exhale to fold. Let the breath be the driver.

Move at whatever pace feels right for your body today.

Arrive in Downdog for 3 full breaths between each round.

Micro

In Chaturanga: elbows hug ribs, shoulders level.

In Upward Dog: thighs lift, glutes stay soft.

In Downdog: micro-bend knees, spine long.

Meet in Downward Facing Dog. Take 5 slow breaths.

Downward Facing Dog

Adho Mukha Svanasana

1 min

Hold and breathe.

Shape

Hips high. Spine long. Pedal your heels gently.

Micro

Soften your grip — less effort, more length.

Crown hangs heavy.

Posterior Chain

The entire back line from heels to skull. Imagine a long wave of release traveling from your heels to your crown with every exhale.

Exhale, step your right foot forward — Low Lunge.

Low Lunge — Right

Anjaneyasana

45s

Step right foot forward.

Shape

Inhale, rise up, arms frame your face.

Front knee over ankle, back hip sinks forward and down.

Micro

Front knee over ankle — not past it.

Back hip sinks forward, not just down.

Low ribs draw in — protect your lumbar.

Draw your front hip crease back to lengthen your inner groin.

Iliopsoas

The deepest hip flexor — running from your lumbar spine through your pelvis to your inner thigh. Imagine it unfurling slowly from its shortened position, lengthening with every exhale.

Exhale, reach your right arm up — Open Twist.

Open Twist — Right

Parivrtta Anjaneyasana

40s

Reach right arm up.

Shape

Inhale, grow tall, your front foot rooted.

Exhale, chest rotates toward the sky, top arm reaches long.

Micro

Root through your front foot before opening your arm.

Rotate from your mid-back — chest turns, not just your arm.

Front knee stays bent and tracks over second toe.

Draw length between your top ear and top shoulder.

Thoracic Rotators

The small muscles between your thoracic vertebrae. Imagine each vertebra waking up one at a time, like a series of small doors opening along your spine.

Exhale, unwind, cartwheel hands inside your front foot — Lizard.

Lizard — Right

Utthan Pristhasana

50s

Cartwheel hands inside the foot.

Shape

Inhale, front foot steps to the outside of your hand.

Exhale, hips sink heavy toward the mat, spine long.

Micro

Walk your front foot to the outer edge of your hand.

Back knee lowers — untuck toes for deeper release.

Draw your front hip crease back.

Each exhale: invite one more millimeter of release.

Psoas

The deepest muscle in your body — connecting your lumbar spine to your inner thigh. Imagine it as a thick rope softening and lengthening with every exhale as gravity draws your hips toward the earth.

Press both palms into the mat, step back — Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

30s

Step back.

Shape

Hips high. Take 3 breaths to reset.

Micro

Spine long. Pedal your heels.

Move through your Vinyasa.

Vinyasa

45s

Move through your flow.

Shape

Plank — lower with control — Chaturanga.

Inhale, Upward Facing Dog or Cobra.

Exhale, Downward Facing Dog.

Micro

Elbows hug ribs in Chaturanga.

Thighs lift in Upward Dog.

Skip Chaturanga and lower straight to the mat if you need to.

Step your left foot forward — Low Lunge.

Low Lunge — Left

Anjaneyasana

45s

Step left foot forward.

Shape

Inhale, rise up, arms frame your face.

Front knee over ankle, back hip sinks forward and down.

Micro

Front knee over ankle.

Back hip sinks forward.

Low ribs draw in.

Draw your front hip crease back.

Iliopsoas

Second side — the same deep hip flexor. Notice if one side feels tighter than the other.

Exhale, reach your left arm up — Open Twist.

Open Twist — Left

Parivrtta Anjaneyasana

40s

Reach left arm up.

Shape

Inhale, grow tall, front foot rooted.

Exhale, chest rotates toward the sky, top arm reaches long.

Micro

Root through your front foot.

Rotate from your mid-back.

Front knee tracks over second toe.

Draw length between your top ear and top shoulder.

Exhale, unwind, cartwheel hands inside your front foot — Lizard.

Lizard — Left

Utthan Pristhasana

50s

Cartwheel hands inside the foot.

Shape

Inhale, front foot to the outside of your hand.

Exhale, hips sink heavy, spine long.

Micro

Front foot to the outer edge of your hand.

Back knee lowers — untuck toes.

Draw your front hip crease back.

Each exhale: invite release.

Psoas

Second side. Same thick rope, softening with every exhale.

Press both palms down, step back — Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

30s

Step back.

Shape

Hips high. Three breaths.

Micro

Spine long.

Move through your Vinyasa.

Vinyasa

45s

Move through your flow.

Shape

Plank — Chaturanga — Upward Dog — Downdog.

Move at your own pace.

Micro

Elbows hug ribs in Chaturanga.

Skip to the mat if you need to — no ego.

From Downdog, step your right foot forward — Warrior II.

Warrior II — Right

Virabhadrasana II

50s

Open to the long side of the mat.

Shape

Inhale, cartwheel your arms to a T, pivot your back foot parallel to the short edge.

Exhale, sink your front thigh toward parallel with the floor.

Two directions, equal and opposite — reach through both fingertips.

Micro

Press the whole outer blade of your back foot into the mat — heel to pinky toe.

Front knee toward pinky toe — do not let it cave in.

Upper traps melt — collarbones widen.

Sink your front thigh — feel your glutes wake up.

Quadriceps

The four muscles of your front thigh — passive and underloaded all morning. Imagine them switching on like a slow current, supporting your front thigh as it works toward parallel.

Inhale, grow tall. Exhale, sweep top arm up and back — Reverse Warrior.

Reverse Warrior — Right

Viparita Virabhadrasana

40s

Reach back.

Shape

Inhale, top arm sweeps up and back, side body opens like a crescent.

Front knee stays bent — thigh parallel throughout.

Micro

Front knee stays bent.

Back hand rests lightly — do not collapse into it.

Breathe into your side ribs — feel them expand on every inhale.

Draw length between your top ear and top shoulder.

Intercostals

The small muscles between your ribs. Imagine your side body opening like a fan, each rib spreading apart from the one below as your top arm reaches long.

Inhale, sweep top arm forward. Exhale, forearm to front thigh — Extended Side Angle.

Extended Side Angle — Right

Utthita Parsvakonasana

50s

Lengthen through the side body.

Shape

Forearm on front thigh, top arm extends long overhead.

Exhale, rotate your chest toward the ceiling.

One long line from your back heel through your fingertips.

Micro

Press front knee into forearm — knee does not cave.

Both sides of your waist stay long — do not crunch your bottom side.

Top hip stacks over bottom hip.

Draw length between your top ear and top shoulder.

Obliques

The diagonal muscles of your side waist. Imagine your obliques lengthening on your top side and gently activating on your bottom side, creating the long diagonal line from your back heel through your fingertips.

Inhale, cartwheel top arm up and over. Exhale, straighten front leg — Triangle Pose.

Triangle Pose — Right

Trikonasana

50s

Straighten the front leg.

Shape

Inhale, front leg straightens, chest opens wide.

Exhale, lead with your chest as your hand reaches toward your shin or the floor.

Top hip stacks over bottom hip — both sides of your waist stay long.

Micro

Micro-bend your front knee — never locked.

Press the outer blade of your back foot firmly into the mat.

Top arm reaches straight up — shoulder blades draw together.

Both sides of your waist stay equally long.

IT Band / TFL

The lateral line of your body. Imagine it lengthening from your outer hip all the way down through the outer edge of your foot pressing into the mat.

Inhale, press into your feet. Exhale, bend front knee — Vinyasa.

Vinyasa

45s

Flow through.

Shape

Plank — Chaturanga — Upward Dog — Downdog.

Move at your own pace.

Micro

Elbows hug ribs in Chaturanga.

Lower to the mat if you need to — no ego.

Step your left foot forward — Warrior II.

Warrior II — Left

Virabhadrasana II

50s

Open to the second side.

Shape

Inhale, cartwheel arms to a T. Pivot back foot parallel to the short edge.

Exhale, sink your front thigh toward parallel.

Micro

Press the whole outer blade of your back foot — heel to pinky toe.

Front knee toward pinky toe side.

Upper traps melt — collarbones widen.

Quadriceps

Second side. Same invitation — feel your front thigh working toward parallel, your glutes switching on.

Inhale, grow tall. Exhale, sweep top arm back — Reverse Warrior.

Reverse Warrior — Left

Viparita Virabhadrasana

40s

Reach back.

Shape

Top arm sweeps up and back, side body opens.

Front knee stays bent throughout.

Micro

Front knee stays bent.

Breathe into your side ribs.

Draw length between your top ear and top shoulder.

Inhale, sweep arm forward. Exhale, forearm to thigh — Extended Side Angle.

Extended Side Angle — Left

Utthita Parsvakonasana

50s

Lengthen through the side body.

Shape

Forearm on front thigh, top arm reaches long.

Rotate your chest toward the ceiling.

One long line — back heel through fingertips.

Micro

Front knee into forearm.

Both sides of your waist stay long.

Top hip stacks over bottom hip.

Inhale, cartwheel top arm up and over. Exhale, straighten front leg — Triangle.

Triangle Pose — Left

Trikonasana

50s

Straighten the front leg.

Shape

Inhale, front leg straightens, chest opens wide.

Exhale, lead with your chest toward your shin or the floor.

Top hip stacks over bottom — both sides of waist stay long.

Micro

Micro-bend your front knee.

Press the outer blade of your back foot down.

Top arm straight up — shoulder blades draw together.

Inhale, press into your feet. Exhale — Vinyasa.

Vinyasa

45s

Flow through.

Shape

Plank — Chaturanga — Upward Dog — Downdog.

Final Vinyasa of the standing sequence.

Micro

Elbows hug ribs. Lower to the mat if you need to.

From Downdog, walk your feet to your hands — come to standing. Step wide — Goddess Squat.

Goddess Squat

Utkata Konasana

50s

Turn out. Sink low.

Shape

Inhale, feet step wide, toes turn out 45 degrees.

Exhale, sit low, thighs toward parallel, arms rise to cactus.

Micro

Press knees open — track over second toe.

Lift your pelvic floor gently as you sink lower.

Low ribs draw in — do not let your low back arch.

Adductors

The inner thigh muscles — passive and compressed all morning. Imagine them switching back on as your feet step wide, a slow warmth spreading through your inner thighs.

Straighten your legs. Step to kneel — Camel Pose.

Camel Pose

Ustrasana

50s

Open the front body.

Shape

Inhale, press your hips forward as your chest rises.

Exhale, hands find your heels or your low back, heart lifts toward the ceiling.

Inner thighs squeeze toward each other — this protects your low back.

Micro

Press hips forward first — before reaching for your heels.

Shoulder blades draw together — chest bumps toward the sky.

Glutes stay soft — do not clench them.

Only go as deep as your low back feels fully supported.

Pectoralis Major

The large chest muscle — shortened from screen time. Imagine it opening as your chest rises, your heart leading the movement upward like a flower turning toward light.

Inhale, press hips forward one last time. Exhale, hands to low back, rise slowly — Child's Pose.

Child's Pose

Balasana

50s

Fold in and reset.

Shape

Inhale, fill your back body completely.

Exhale, spine rounds, forehead surrenders to the mat.

Micro

Knees wide if your low back needs more space.

Breathe into your low back — feel it dome and release.

Soften your jaw completely.

Thoracolumbar Fascia

The broad sheet of connective tissue covering your low back — loaded during the backbend. Imagine it spreading wide and releasing as your spine rounds forward, like a fist slowly unclenching.

Press up, step back — Downward Facing Dog.

Downward Facing Dog

Adho Mukha Svanasana

30s

Lift the hips.

Shape

Hips high. Three slow breaths.

Micro

Spine long. Soften your grip.

Step your right foot forward — Lizard.

Lizard — Right

Utthan Pristhasana

50s

Step right foot outside right hand.

Shape

Right foot to the outside of your right hand.

Back knee lowers, hips sink with gravity.

Micro

Back knee lowers — untuck toes for deeper release.

Draw your front hip crease back.

Spine long — do not collapse into your shoulders.

Shift your hips back, extend your front leg — Half Split.

Half Split — Right

Ardha Hanumanasana

40s

Shift back.

Shape

Inhale, hips stack over back knee, spine lengthens forward.

Exhale, hinge from your hips, front foot flexed.

Micro

Flex your front foot firmly — deepens the hamstring stretch.

Hinge from your hips — spine stays long.

Ease back if it feels sharp.

Biceps Femoris

The outer hamstring — one of the most shortened muscles from prolonged sitting. Imagine it as a dense rope slowly unwinding and lengthening as you hinge forward.

Swing your front shin across — Pigeon.

Pigeon — Right

Ardha Kapotasana

1:15

Settle into the outer hip.

Shape

Inhale, press tall through your fingertips, spine long.

Exhale, walk your hands forward, forehead down — full surrender.

Front shin can be angled — parallel is a destination, not a requirement.

Micro

Flex your front foot — engages the muscles around your knee.

Block under your front glute if your hip is floating.

Hips square — do not let the back hip roll open.

Each exhale: release one layer of grip.

Piriformis

The deep hip rotator — sitting directly on top of your sciatic nerve. Imagine it softening layer by layer with every exhale, like a knot slowly being untied.

Press up, tuck back toes, step back — Downdog. Step left foot forward — Lizard.

Lizard — Left

Utthan Pristhasana

50s

Step left foot outside left hand.

Shape

Left foot to the outside of your left hand.

Back knee lowers, hips sink with gravity.

Micro

Back knee lowers — untuck toes.

Draw your front hip crease back.

Spine long.

Shift your hips back — Half Split.

Half Split — Left

Ardha Hanumanasana

40s

Shift back.

Shape

Hips over back knee, spine forward.

Exhale, hinge — front foot flexed.

Micro

Flex your front foot.

Hinge from your hips — spine stays long.

Swing front shin across — Pigeon.

Pigeon — Left

Ardha Kapotasana

1:15

Settle into the outer hip.

Shape

Inhale, tall through your hands, spine long.

Exhale, walk hands forward, forehead down.

Micro

Flex your front foot.

Block under front glute if needed.

Hips square.

Each exhale: release one layer.

Piriformis

Second side. Same deep hip rotator. Let it soften layer by layer — gravity and time do the work that effort cannot.

Press up, step back — Downdog. Come to lie on your back.

Reclined Figure Four

Supta Kapotasana

1 min

Cross ankle over thigh.

Shape

Flex your top foot, stack ankle above your knee.

Exhale, draw your bottom thigh toward your chest.

Low back softens into the mat with every exhale.

Micro

Flex your top foot firmly.

Pull your bottom thigh toward you — not your top foot.

Both shoulder blades stay wide and grounded.

Let your crossed knee fall open with gravity.

Gluteus Medius

The side glute — responsible for stabilizing your pelvis. Imagine it softening and releasing as your crossed leg falls open, gravity doing the work.

Hug both knees to chest. Let both knees drop to one side — Supine Twist.

Supine Twist

Supta Matsyendrasana

1 min

Let the spine rotate.

Shape

Inhale, both arms wide, gaze opposite your knees.

Exhale, soften your belly — let your knees drop with gravity.

Shoulders stay grounded — the twist lives in your spine.

Micro

Let your knees drop with gravity — do not force them.

Both shoulder blades stay grounded and wide.

Each exhale: soften your belly, go one layer deeper.

Draw length between your bottom ear and bottom shoulder.

Quadratus Lumborum

The deep square muscle of your low back. Imagine it releasing its grip as your spine rotates, softening like a clenched hand slowly opening.

Draw knees to center. Open both knees wide — Happy Baby.

Happy Baby

Ananda Balasana

1 min

Draw knees wide. Finish soft.

Shape

Inhale, hold the outer edges of your feet, knees draw toward armpits.

Exhale, tailbone heavy, sacrum presses into the mat.

Rock gently side to side — let your sacrum release.

Micro

Draw knees toward armpits — not just your chest.

Ankles stack over knees — shins stay vertical.

Let your tailbone be heavy — low back melts into the mat.

Head stays heavy — no tension in your neck.

Sacroiliac Joint

The joint connecting your sacrum to your pelvis. Imagine gentle traction moving through this joint as your tailbone drops heavy and your knees open wide.

Inhale, one full breath. Exhale, release your feet, extend your legs long — Savasana.

Savasana

Corpse Pose

5 min

Your sympathetic nervous system has been in low-grade activation all morning — Savasana is when your parasympathetic system finally takes over and integrates the work.

Shape

Inhale, one full breath to feel your whole body.

Exhale, let everything go.

Palms face up, feet fall open, eyes close.

Micro

Soften the space behind your eyes.

Jaw completely soft — let it hang.

Let your feet fall open — no holding anywhere in your body.

Each exhale: give one more thing to the floor.

You did the work — now receive it.

Parasympathetic Nervous System

Your rest and digest system. Imagine it slowly taking over, your heart rate dropping, your breath slowing, your entire body finally releasing the alert it has been holding since you woke up.

Stay as long as you need. When you are ready, bring gentle movement back — fingertips, toes, a slow roll to your side.