Basic flow
Salli 🇺🇸
00:00.0
04:55.2
Sun Salutation A
00:00.0 - 02:17.9
Inhale, come to Mountain at the top of your mat, arms by your sides, palms facing forward
00:00.0 - 00:06.6
Exhale, sweep your arms up overhead, gaze forward
00:09.2 - 00:13.7
Inhale, lengthen up through your spine
00:16.0 - 00:19.0
Exhale, fold forward over your legs
00:23.6 - 00:27.0
Inhale, lift halfway, hands to shins, long spine
00:30.0 - 00:35.1
Exhale, step back to a high plank
00:37.5 - 00:40.7
Inhale, shift forward and broaden across your collarbones
00:45.0 - 00:49.4
Exhale, lower down through chaturanga with control
00:52.5 - 00:56.4
Inhale, roll your chest forward and up into Upward-Facing Dog
01:00.0 - 01:04.8
Exhale, lift your hips up and back to Downward-Facing Dog
01:07.5 - 01:12.1
Inhale, reach your heels back and lengthen your spine
01:15.0 - 01:18.8
Exhale, step or lightly hop to the top of the mat
01:22.5 - 01:26.5
Inhale, lift halfway, long spine
01:30.0 - 01:33.6
Exhale, fold in, soften your knees if needed
01:37.5 - 01:41.8
Inhale, rise to stand, arms reach overhead
01:45.2 - 01:49.4
Exhale, bring hands to heart, return to Mountain
01:52.5 - 01:56.8
Inhale, pause in Mountain and feel your breath steady
01:58.6 - 02:02.4
Exhale, fold forward, step back to Downward-Facing Dog, then lower your knees, big toes touch, hips to heels for Child’s Pose
02:07.5 - 02:17.9
warrior flow
02:18.0 - 03:36.4
Move into downward dog
02:19.4 - 02:21.6
Left leg back and up into three legged dog
02:24.6 - 02:27.9
Inhale, reach the left leg high
02:32.2 - 02:35.2
Exhale, step the left foot between your hands, runner’s lunge
02:39.8 - 02:44.9
Inhale, lift your chest, hands to your thigh
02:47.4 - 02:51.3
Exhale, plant your palms, step the right foot down, spin the back heel
02:55.0 - 03:01.0
Inhale, rise up to Warrior One, arms overhead
03:02.6 - 03:07.1
Exhale, open to Warrior Two, arms wide
03:10.2 - 03:14.5
Inhale, lengthen through your spine
03:17.8 - 03:20.7
Exhale, forearm to thigh, reach forward and down into side angle
03:25.4 - 03:30.8
Inhale, sweep back up to Warrior Two
03:33.0 - 03:36.4
warrior flow
03:36.8 - 04:55.2
Move into downward dog
03:38.2 - 03:40.4
Right leg back and up into three legged dog
03:43.4 - 03:46.7
Inhale, reach the right leg high
03:51.0 - 03:54.0
Exhale, step the right foot between your hands, runner’s lunge
03:58.6 - 04:03.5
Inhale, lift your chest, hands to your thigh
04:06.2 - 04:10.1
Exhale, plant your palms, step the left foot down, spin the back heel
04:13.8 - 04:19.6
Inhale, rise up to Warrior One, arms overhead
04:21.4 - 04:25.9
Exhale, open to Warrior Two, arms wide
04:29.0 - 04:33.3
Inhale, lengthen through your spine
04:36.6 - 04:39.5
Exhale, forearm to thigh, reach forward and down into side angle
04:44.2 - 04:49.6
Inhale, sweep back up to Warrior Two
04:51.8 - 04:55.2