This grounding Vinyasa flow is designed to help you connect with your physical body and create a strong foundation for the week ahead. It is suitable for beginners or intermediate practitioners, and it does not include the tree pose. Remember to listen to your body and modify or skip any poses that don’t feel right for you. Let’s begin:

1. Mountain Pose (Tadasana): Stand tall at the top of your mat, feet hip-width apart, and arms relaxed by your sides. Close your eyes and take a few deep breaths, grounding yourself into the present moment.

2. Sun Salutation A: Open your eyes and inhale as you reach your arms overhead. Exhale, folding forward into a Forward Fold (Uttanasana). Inhale, lift halfway up with a flat back. Exhale, step or jump back into a Plank Pose. Lower down slowly, keeping your elbows close to your body, into Chaturanga Dandasana. Inhale, lift your chest into Upward Facing Dog (Urdhva Mukha Svanasana). Exhale, lift your hips into Downward Facing Dog (Adho Mukha Svanasana). Take a few breaths here, pedaling your feet and finding stillness.

3. Warrior I (Virabhadrasana I): Step your right foot forward between your hands and spin your back foot flat, toes pointing slightly outwards. Inhale, lift your torso up and reach your arms overhead, palms facing each other. Square your hips forward and sink into a deep lunge. Hold for a few breaths, feeling the strength and stability in your legs.

4. Warrior II (Virabhadrasana II): Open your hips to the side, keeping your right knee bent and your left leg straight. Extend your arms out to the sides, parallel to the floor, and gaze over your right fingertips. Feel the grounding energy in your legs and the expansion in your chest. Hold for a few breaths.

5. Extended Side Angle Pose (Utthita Parsvakonasana): Lower your right forearm onto your right thigh and extend your left arm overhead, creating a diagonal line from your left fingertips to your left heel. Keep your right knee bent and press into your back foot. Breathe deeply and feel the stretch along your side body. Hold for a few breaths.

6. Low Lunge (Anjaneyasana): Step your right foot back and lower your right knee to the mat. Inhale, lift your torso up and reach your arms overhead. Sink your hips forward and down, feeling a stretch in your right hip flexor. Hold for a few breaths.

7. Repeat Warrior I, Warrior II, Extended Side Angle Pose, and Low Lunge on the left side.

8. Child’s Pose (Balasana): Come to a kneeling position and sit back on your heels. Separate your knees wide and fold forward, resting your forehead on the mat. Extend your arms forward or alongside your body. Take a few deep breaths, surrendering any tension or stress.

9. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat, inhale, and lift your hips up towards the ceiling. Interlace your hands underneath your lower back and roll your shoulders underneath you. Breathe deeply and feel the strength in your legs and openness in your chest. Hold for a few breaths.

10. Supine Twist: Lie on your back with your arms extended out to the sides, palms facing down. Bend your knees and drop them to the right side, keeping your shoulders grounded. Gaze towards your left hand. Take deep breaths and feel the gentle twist in your spine. After a few breaths, switch sides and repeat.

11. Savasana: Extend your legs out and relax your entire body on the mat. Close your eyes and allow yourself to fully surrender and let go. Stay in this pose for 5-10 minutes, focusing on your breath and allowing any tension to melt away.

Take your time to come out of Savasana, and when you’re ready, slowly roll to one side and come up to a seated position. Take a moment to notice how you feel in your body and mind after this grounding Vinyasa flow. Carry this sense of connection and strength with you into the week ahead. Namaste.