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. Halfway Lift (Ardha Uttanasana) - Inhale and lift your torso halfway, lengthening your spine and bringing your hands to your shins or thighs. Keep your gaze forward and engage your core.

3. 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 torso, and reach your arms overhead. Sink into the stretch, feeling a gentle opening in your hips and chest. Repeat on the other side.

4. Warrior II (Virabhadrasana II) - From the low lunge, plant your left foot firmly into the mat and rise up, extending your arms out to the sides. 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.

5. 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 core engaged and breathe deeply into the stretch. Repeat on the other side.

6. Tree Pose (Vrksasana) - 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. Focus on a fixed point in front of you and feel rooted like a tree. Switch sides.

7. Seated Forward Fold (Paschimottanasana) - Sit on the mat with your legs extended in front of you. Inhale, lengthen your spine, and exhale, fold forward, reaching for your feet or ankles. Relax your head and neck, surrendering any tension in your hamstrings and lower back.

8. Supine Twist (Supta Matsyendrasana) - Lie on your back and hug your knees into your chest. Extend your arms out to the sides, palms facing down. Exhale, drop your knees to the right side, and gaze over your left shoulder. Take deep breaths and feel the gentle twist in your spine. Repeat on the other side.

9. Savasana - Lie flat on your back, allowing your body to completely relax. Close your eyes and focus on your breath. Scan your body for any remaining tension and consciously release it. Stay in this pose for at least 5-10 minutes, allowing yourself to tap into your inner wisdom and integrate the practice.

Remember to modify any poses or take breaks as needed. Listen to your body and honor its limitations. Enjoy the journey of self-discovery and relaxation through this creative flow.