Title: Journey Within: Tapping into Inner Wisdom

Duration: 45-60 minutes Level: Beginner/Intermediate

Props needed: Yoga mat, blocks (optional)

Intention: This vinyasa flow is designed to guide you on a journey of self-discovery and tap into your inner wisdom. Through introspection and connecting with your body’s wisdom, you will cultivate a deeper sense of self-awareness and clarity.

Warm-up (5-7 minutes): 1. Easy seated pose (Sukhasana) - Begin in a comfortable seated position, close your eyes, and take a few deep breaths to center yourself. Set your intention for the practice.

1. Cat-Cow (Marjaryasana-Bitilasana) - Move through a few rounds of cat-cow to warm up the spine and connect with your breath.

2. Downward Facing Dog (Adho Mukha Svanasana) - Transition into downward dog, pedaling your feet and stretching through the back of your legs.

Flow Sequence (30-40 minutes): 1. Sun Salutation A (Surya Namaskar A) - Repeat 3-5 rounds to warm up the entire body.

1. Warrior II (Virabhadrasana II) - From downward dog, step your right foot forward into a lunge, and rise up into Warrior II. Hold for a few breaths, feeling grounded and strong.

2. Extended Side Angle (Utthita Parsvakonasana) - From Warrior II, lower your right hand to the inside of your right foot, and extend your left arm overhead. Hold for a few breaths, feeling the stretch along your side body.

3. Triangle Pose (Trikonasana) - Transition from Extended Side Angle by straightening your right leg and reaching your right hand forward, placing it on your shin, block, or the floor. Extend your left arm up towards the ceiling. Hold for a few breaths, feeling the lengthening and opening of your body.

4. Tree Pose (Vrksasana) - From Triangle Pose, bring your left hand to your hip and slowly shift your weight onto your right foot. Place your left foot on your right inner thigh or calf, finding your balance. Bring your hands to prayer position at your heart center. Hold for a few breaths, feeling rooted and stable.

5. Seated Forward Fold (Paschimottanasana) - Transition to a seated position with your legs extended in front of you. Inhale to lengthen your spine, then exhale to fold forward, reaching for your feet or using a strap. Hold for a few breaths, surrendering and releasing tension.

6. Bridge Pose (Setu Bandhasana) - Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat, lift your hips, and interlace your hands underneath you. Hold for a few breaths, feeling the opening in your chest and heart.

7. Supine Twist (Supta Matsyendrasana) - Lie on your back, hug your knees into your chest, and then drop them to the right side. Extend your left arm out to the side, keeping both shoulders grounded. Hold for a few breaths, allowing your spine to twist and release.

Cool-down and Savasana (10-15 minutes): 1. Child’s Pose (Balasana) - Sit back on your heels, bring your forehead to the mat, and extend your arms forward. Take a few deep breaths, surrendering and finding stillness.

1. Seated Meditation - Find a comfortable seated position, close your eyes, and bring your attention inward. Focus on your breath and allow any insights or wisdom to arise.

2. Savasana - Lie down on your back, extend your legs, and let your body completely relax. Stay in this pose for 5-10 minutes, integrating the practice and allowing the wisdom you tapped into to settle within you.

Closing (2-3 minutes): 1. Slowly come back to a seated position, bring your hands to your heart center, and take a moment to express gratitude for the wisdom you have accessed.

1. Namaste - Close the practice by bowing your head and saying “Namaste” to honor the light and wisdom within yourself and others.

Remember to listen to your body throughout the practice and modify or skip any poses that don’t feel right for you. Enjoy your journey within and the wisdom that unfolds.