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.

1. Mountain Pose (Tadasana): Begin standing at the top of your mat with your feet hip-width apart. Ground down through your feet, lengthen your spine, and relax your shoulders. Take a few deep breaths here, feeling rooted and grounded.

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 Downward Facing Dog (Adho Mukha Svanasana). Hold for a few breaths, then inhale, shift forward into Plank Pose, and exhale, lower down into Chaturanga Dandasana. Inhale, lift your chest into Upward Facing Dog (Urdhva Mukha Svanasana), and exhale, lift your hips into Downward Facing Dog. Take a few breaths here, then step your right foot forward into a lunge, inhale, and step your left foot forward to meet your right foot. Exhale, fold forward, and inhale, rise up to standing with your arms overhead. Repeat the Sun Salutation A on the other side.

3. Warrior II (Virabhadrasana II): From Downward Facing Dog, step your right foot forward between your hands and spin your left heel down. Inhale, rise up with your arms extended out to the sides, and exhale, bend your right knee to a 90-degree angle. Keep your gaze over your front fingertips and sink into the pose, feeling strong and grounded. Hold for a few breaths, then repeat on the other side.

4. Triangle Pose (Trikonasana): From Warrior II, straighten your right leg and reach your right hand forward, placing it on your shin, ankle, or the floor. Extend your left arm up towards the ceiling, keeping your chest open. Gaze up towards your left hand or down towards the floor, whichever feels more comfortable for your neck. Hold for a few breaths, then repeat on the other side.

5. Tree Pose (Vrksasana): Stand with your feet hip-width apart and shift your weight onto your left foot. Place your right foot on your left inner thigh or calf, avoiding the knee joint. Bring your hands to your heart center or extend them overhead. Find your balance and focus on a point in front of you. Hold for a few breaths, then repeat on the other side.

6. 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. Reach for your shins, ankles, or feet, depending on your flexibility. Relax your neck and shoulders and hold for a few breaths.

7. Savasana: Lie down on your mat, allowing your body to fully relax. Close your eyes and take a few deep breaths, letting go of any tension or stress. Stay in this pose for a few minutes, allowing yourself to fully integrate the practice and connect with your physical body.

Remember to always listen to your body and modify or skip any poses that don’t feel right for you. Enjoy this grounding Vinyasa flow and create a strong foundation for the week ahead.