Welcome to this fiery and introspective vinyasa flow, designed to tap into the wisdom of your body. This 45-60 minute practice is suitable for beginners and intermediate practitioners. Let’s begin by finding a comfortable seated position on your mat, closing your eyes, and taking a few deep breaths to center yourself.

1. Child’s Pose (Balasana): Start by gently folding forward, bringing your forehead to the mat, and extending your arms forward. Take a few breaths here, surrendering any tension or stress.

2. Cat-Cow Pose (Marjaryasana-Bitilasana): Come onto your hands and knees, aligning your wrists under your shoulders and knees under your hips. Inhale, arch your back, lift your gaze, and draw your shoulder blades together (Cow Pose). Exhale, round your spine, tuck your chin, and draw your belly button towards your spine (Cat Pose). Flow between these two poses for a few rounds, syncing your breath with movement.

3. Downward Facing Dog (Adho Mukha Svanasana): From tabletop position, tuck your toes, lift your hips up and back, and straighten your legs. Spread your fingers wide and press your palms into the mat. Relax your head and neck, and take a few breaths here, pedaling your feet to stretch your calves.

4. Sun Salutations (Surya Namaskar): Begin a series of Sun Salutations to warm up your body and build heat. Flow through the following sequence, repeating it several times:
   • Mountain Pose (Tadasana)
   • Forward Fold (Uttanasana)
   • Halfway Lift (Ardha Uttanasana)
   • High Plank Pose (Phalakasana)
   • Low Plank Pose (Chaturanga Dandasana)
   • Upward Facing Dog (Urdhva Mukha Svanasana)
   • Downward Facing Dog (Adho Mukha Svanasana)
   • Step or jump to the top of your mat
   • Repeat

5. Warrior Flow: From Downward Facing Dog, step your right foot forward between your hands and rise up into Warrior I (Virabhadrasana I). Square your hips forward, reach your arms overhead, and sink into a deep lunge. Hold for a few breaths, then transition into Warrior II (Virabhadrasana II) by opening your hips to the side and extending your arms parallel to the floor. Hold for a few breaths, then flow into Reverse Warrior (Viparita Virabhadrasana) by reaching your right arm up and back, while your left hand rests on your left leg. Repeat this flow on the other side.

6. Tree Pose (Vrksasana): Stand tall at the top of your mat, shift your weight onto your left foot, and bring your right foot to your left ankle, calf, or inner thigh. Find your balance and bring your hands to your heart center. Take a few breaths here, focusing on your stability and grounding.

7. Seated Forward Fold (Paschimottanasana): Sit on your mat with your legs extended in front of you. Inhale, lengthen your spine, and exhale, fold forward from your hips, reaching for your feet or shins. Allow your head to relax and surrender into the pose. Take a few breaths here, feeling the stretch in the back of your legs.

8. Savasana: Lie down on your back, extending your legs and arms comfortably by your sides. Close your eyes and allow your body to fully relax into the mat. Take this time to reflect on your practice, connecting with the wisdom and insights that arose during your flow. Stay in Savasana for at least 5 minutes, or longer if desired.

As you slowly come out of Savasana, take a moment to express gratitude for your practice and the opportunity to connect with your body’s wisdom. Gently bring movement back into your body, wiggle your fingers and toes, and when you’re ready, roll onto your right side, using your arm as a pillow. Take a few breaths here before slowly coming up to a seated position.

Namaste.