This breath-centered flow is designed to balance and harmonize the energetic body, incorporating pranayama techniques and mudras. It is recommended to have a yoga mat and a quiet space for this practice.

1. Begin in a comfortable seated position, either on a bolster or a meditation cushion. Close your eyes and take a few deep breaths, allowing yourself to arrive fully in the present moment.

2. Bring your hands to your heart center in Anjali Mudra (prayer position). Take a moment to set an intention for your practice, focusing on balance and harmony in your energetic body.

3. Start with a few rounds of Kapalabhati Pranayama (Skull Shining Breath) to energize and cleanse the body. Take a deep inhale, then forcefully exhale through the nose, drawing the navel in towards the spine. Allow the inhale to happen naturally, and continue this rhythmic breath for about 1-2 minutes.

4. Transition into a gentle warm-up flow. Begin with Cat-Cow pose, moving with your breath. Inhale, arch the spine and look up (Cow pose), and exhale, round the spine and tuck the chin (Cat pose). Repeat this flow for 5-10 rounds.

5. From a tabletop position, extend your right leg back into a low lunge. Inhale, lift your arms overhead, and exhale, bring your hands back to the mat. Repeat this movement on the left side, flowing with your breath for 5 rounds.

6. Come into a standing forward fold (Uttanasana). Bend your knees slightly and allow your upper body to hang heavy. Take a few deep breaths here, focusing on grounding and releasing any tension.

7. From Uttanasana, slowly roll up to standing, one vertebra at a time. Inhale, reach your arms overhead, and exhale, bring your hands to your heart center. Repeat this movement for 5 rounds, syncing your breath with the movement.

8. Move into a flowing sequence of Sun Salutations (Surya Namaskar), linking your breath with each movement. Start with Mountain pose (Tadasana), inhale, reach your arms overhead, and exhale, fold forward into Uttanasana. Inhale, lift halfway up, and exhale, step back into a high plank. Lower down into Chaturanga Dandasana, inhale, lift into Upward Facing Dog (Urdhva Mukha Svanasana), and exhale, lift your hips into Downward Facing Dog (Adho Mukha Svanasana). Repeat this flow for 5-10 rounds.

9. From Downward Facing Dog, step your right foot forward into a low lunge. Inhale, lift your arms overhead, and exhale, bring your hands back to the mat. Repeat this movement on the left side, flowing with your breath for 5 rounds.

10. Come into a seated position and bring your hands into Gyan Mudra (thumb and index finger touching, palms facing up). Close your eyes and take a few deep breaths, focusing on the energy flowing through your fingertips.

11. Transition into a seated forward fold (Paschimottanasana). Inhale, lengthen your spine, and exhale, fold forward, reaching for your feet or ankles. Take a few deep breaths here, surrendering into the pose and allowing the breath to guide you deeper into the stretch.

12. Finish the practice with a seated meditation. Find a comfortable position, close your eyes, and bring your hands into Dhyana Mudra (thumb and index finger touching, palms facing up, resting on your knees). Focus on your breath, allowing it to flow naturally, and bring your attention to the balance and harmony within your energetic body.

13. Take a few moments to reflect on your practice and express gratitude for the balance and harmony you have cultivated. Slowly open your eyes and return to your day with a renewed sense of energy and peace.

Remember to listen to your body throughout the practice and modify or skip any poses that don’t feel right for you. Enjoy this breath-centered flow to balance and harmonize your energetic body.