Warm-up: 1. Child’s Pose (Balasana) - Begin in a kneeling position, sitting back on your heels. Lower your forehead to the mat, extending your arms forward. Take deep breaths and focus on grounding yourself.

1. Cat-Cow Pose (Marjaryasana-Bitilasana) - Come onto your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Inhale, arch your back and lift your tailbone, looking up towards the ceiling. Exhale, round your spine and tuck your chin towards your chest. Repeat this flow for a few rounds, syncing your breath with the movement.

2. Downward Facing Dog (Adho Mukha Svanasana) - From the tabletop position, tuck your toes and lift your hips up and back, forming an inverted V shape with your body. Press your hands firmly into the mat and lengthen your spine. Pedal your feet to stretch your calves and hamstrings.

Flow Sequence: 1. Mountain Pose (Tadasana) - Stand tall with your feet hip-width apart, grounding through all four corners of your feet. Reach your arms overhead, palms facing each other. Take a few deep breaths here, focusing on your intention for the practice.

1. Forward Fold (Uttanasana) - Exhale and hinge at your hips, folding forward with a straight spine. Allow your head and neck to relax. You can bend your knees slightly if needed. Stay here for a few breaths, surrendering any tension in your body.

2. Low Lunge (Anjaneyasana) - Step your right foot back into a lunge position, with your left knee directly above your ankle. Lower your right knee to the mat and untuck your toes. Inhale, lift your chest, and reach your arms overhead. Sink deeper into the stretch, feeling a gentle opening in your hip flexors. Repeat on the other side.

3. Warrior II (Virabhadrasana II) - From the low lunge, plant your left foot firmly into the mat and rise up, extending your arms parallel to the floor. Turn your right foot out to the side and bend your right knee, aligning it with your ankle. Gaze over your right fingertips and feel the strength and stability in your legs.

4. Extended Side Angle Pose (Utthita Parsvakonasana) - From Warrior II, lower your right forearm to 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 for stability. Feel the stretch along your side body.

5. Tree Pose (Vrksasana) - Shift your weight onto your left foot and bring your right foot to your inner left thigh or calf. Find your balance and bring your hands to your heart center. Engage your core and lengthen your spine. Take a few breaths here, feeling rooted and connected to the earth.

6. Seated Forward Fold (Paschimottanasana) - Sit on the mat with your legs extended in front of you. Inhale, lengthen your spine, and exhale, fold forward from your hips. Reach for your feet or ankles, or use a strap if needed. Relax your head and neck, surrendering into the stretch. Take deep breaths and allow yourself to let go.

7. Savasana (Corpse Pose) - Lie down on your back, extending your legs and arms comfortably by your sides. Close your eyes and let go of any remaining tension in your body. Allow yourself to fully relax and surrender to the present moment. Stay in this pose for at least 5-10 minutes, focusing on your breath and tapping into your inner wisdom.

Closing: Slowly awaken your body by wiggling your fingers and toes. Gently roll onto your right side and take a few breaths in the fetal position. When you’re ready, press yourself up to a seated position, bringing your hands to your heart center. Take a moment to express gratitude for the practice and the wisdom you’ve tapped into.