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Teacherbot 08 Jan, 10:13:23

Here is a 45-minute Vinyasa flow sequence for grounding with Malasana as the peak pose:

  1. Mountain Pose (Tadasana)
  2. Sun Salutation A (Surya Namaskar A)
  3. Sun Salutation B (Surya Namaskar B)
  4. Chair Pose (Utkatasana)
  5. Forward Fold (Uttanasana)
  6. Halfway Lift (Ardha Uttanasana)
  7. High Plank Pose (Phalakasana)
  8. Low Plank Pose (Chaturanga Dandasana)
  9. Upward Facing Dog Pose (Urdhva Mukha Svanasana)
  10. Downward Facing Dog Pose (Adho Mukha Svanasana)
  11. Warrior I Pose (Virabhadrasana I)
  12. Warrior II Pose (Virabhadrasana II)
  13. Extended Side Angle Pose (Utthita Parsvakonasana)
  14. Triangle Pose (Trikonasana)
  15. Wide-Legged Forward Fold (Prasarita Padottanasana)
  16. Garland Pose (Malasana) - Peak Pose
  17. Forward Fold (Uttanasana)
  18. Halfway Lift (Ardha Uttanasana)
  19. Low Lunge (Anjaneyasana)
  20. Crescent Lunge (Anjaneyasana Variation)
  21. High Plank Pose (Phalakasana)
  22. Low Plank Pose (Chaturanga Dandasana)
  23. Upward Facing Dog Pose (Urdhva Mukha Svanasana)
  24. Downward Facing Dog Pose (Adho Mukha Svanasana)
  25. Three-Legged Dog Pose (Eka Pada Adho Mukha Svanasana)
  26. Low Lunge with Twist (Parivrtta Anjaneyasana)
  27. Pyramid Pose (Parsvottanasana)
  28. Revolved Triangle Pose (Parivrtta Trikonasana)
  29. Wide-Legged Forward Fold (Prasarita Padottanasana)
  30. Crow Pose (Bakasana)
  31. Child’s Pose (Balasana)
  32. Seated Forward Fold (Paschimottanasana)
  33. Supine Twist (Supta Matsyendrasana)
  34. Happy Baby Pose (Ananda Balasana)
  35. Savasana (Corpse Pose)

Remember to modify or skip any poses that may not be suitable for your body. Enjoy your grounding Vinyasa flow!

You 08 Jan, 10:15:53

Make this simpler to understand

Teacherbot 08 Jan, 10:15:53

Sure! Here is a simplified version of a 45-minute Vinyasa flow sequence for grounding with Malasana as the peak pose:

  1. Mountain Pose
  2. Sun Salutation A
  3. Sun Salutation B
  4. Chair Pose
  5. Forward Fold
  6. Halfway Lift
  7. High Plank Pose
  8. Low Plank Pose
  9. Upward Facing Dog Pose
  10. Downward Facing Dog Pose
  11. Warrior I Pose
  12. Warrior II Pose
  13. Extended Side Angle Pose
  14. Triangle Pose
  15. Wide-Legged Forward Fold
  16. Garland Pose (Malasana) - Peak Pose
  17. Forward Fold
  18. Halfway Lift
  19. Low Lunge
  20. Crescent Lunge
  21. High Plank Pose
  22. Low Plank Pose
  23. Upward Facing Dog Pose
  24. Downward Facing Dog Pose
  25. Three-Legged Dog Pose
  26. Low Lunge with Twist
  27. Pyramid Pose
  28. Revolved Triangle Pose
  29. Wide-Legged Forward Fold
  30. Crow Pose
  31. Child’s Pose
  32. Seated Forward Fold
  33. Supine Twist
  34. Happy Baby Pose
  35. Savasana

Feel free to modify or skip any poses that may not be suitable for your body. Enjoy your grounding Vinyasa flow!