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. 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 with your feet hip-width apart, arms relaxed by your sides. Close your eyes and take a few deep breaths, grounding yourself into the present moment.

2. Sun Salutation A - Inhale, raise your arms overhead, and exhale, fold forward into Forward Fold (Uttanasana). Inhale, lift halfway up with a flat back, and exhale, fold forward again. Inhale, step your right foot back into a lunge, and exhale, step your left foot back into Plank Pose. Hold Plank for a breath or two, then exhale, lower down into Chaturanga. Inhale, lift into Upward Facing Dog (Urdhva Mukha Svanasana), and 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) - Inhale, step your right foot forward between your hands, and spin your back foot flat. Rise up, reaching your arms overhead, and sink into a deep lunge. Square your hips forward and gaze up. Hold for a few breaths, feeling the strength and stability in your legs.

4. Warrior II (Virabhadrasana II) - Open your hips to the side, extending your arms out to the sides. Keep your front knee bent and gaze over your front fingertips. Feel the grounding energy in your legs and the expansion in your chest. Hold for a few breaths.

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

6. Triangle Pose (Trikonasana) - Straighten your front leg and reach your right hand forward, placing it on your shin, ankle, or the floor. Extend your left arm up towards the ceiling, creating a straight line from your back foot to your fingertips. Keep your chest open and gaze up or down, whichever feels comfortable for your neck. Take a few breaths here, feeling the lengthening and grounding in your body.

7. Repeat Warrior I, Warrior II, Extended Side Angle, and Triangle Pose on the other side.

8. Tree Pose (Vrksasana) - Stand tall and shift your weight onto your left foot. Place your right foot on your left ankle, calf, or inner thigh. Find your balance and bring your hands to your heart center. Take a few breaths here, feeling rooted through your standing leg and lengthening through your spine.

9. Seated Forward Fold (Paschimottanasana) - Sit on the floor with your legs extended in front of you. Inhale, reach your arms overhead, and exhale, fold forward, reaching for your feet or ankles. Keep your spine long and breathe deeply into the stretch. Hold for a few breaths.

10. Savasana - Lie down on your back, allowing your body to fully relax. Close your eyes and take a few minutes to rest and integrate the practice. Stay here for 5-10 minutes, or as long as you like.

Take a moment to thank yourself for showing up on the mat and creating a strong foundation for the week ahead. When you’re ready, slowly bring yourself back to a seated position and carry the grounding energy with you throughout your day. Namaste.