Start in a comfortable seated position, with your legs crossed and your hands resting on your knees. Close your eyes and take a few deep breaths, focusing on your inhales and exhales.

Begin to warm up your body by gently rolling your neck in circles, first in one direction and then in the other. Repeat this a few times, allowing any tension in your neck and shoulders to release.

Move into a seated forward fold by extending your legs out in front of you. Inhale to lengthen your spine, and then exhale to fold forward, reaching for your toes or ankles. Hold this pose for a few breaths, feeling a stretch in the back of your legs.

From the seated forward fold, come into a tabletop position on your hands and knees. Inhale to lift your chest and tailbone towards the ceiling, coming into Cow Pose. Exhale to round your spine and tuck your chin towards your chest, coming into Cat Pose. Flow between these two poses for a few rounds, syncing your breath with your movement.

From tabletop position, step your right foot forward between your hands, coming into a low lunge. Keep your left knee on the ground and lift your torso upright, reaching your arms overhead. Hold this pose for a few breaths, feeling a stretch in your hip flexors and the front of your left thigh.

Transition into a high lunge by straightening your right leg and lifting your left knee off the ground. Reach your arms overhead and engage your core to stabilize your body. Hold this pose for a few breaths, feeling a stretch in your hip flexors and the front of your left thigh.

From high lunge, step your left foot forward to meet your right foot at the top of your mat. Inhale to lift halfway up, lengthening your spine, and then exhale to fold forward, reaching for your toes or ankles. Repeat this movement a few times, flowing with your breath.

Inhale to rise up to standing, sweeping your arms overhead. Exhale to fold forward, reaching for your toes or ankles. Inhale to lift halfway up, lengthening your spine, and then exhale to fold forward again. Repeat this movement a few times, flowing with your breath.

From standing forward fold, step your right foot back into a high lunge. Reach your arms overhead and engage your core to stabilize your body. Hold this pose for a few breaths, feeling a stretch in your hip flexors and the front of your left thigh.

Transition into Warrior II by opening your hips to the side and extending your arms out to the sides, parallel to the ground. Keep your front knee bent and your back leg straight. Gaze over your front hand and hold this pose for a few breaths, feeling strong and grounded.

From Warrior II, straighten your front leg and reach your right arm forward, coming into Triangle Pose. Keep your left hand on your left hip or extend it towards the ceiling. Hold this pose for a few breaths, feeling a stretch in your side body and the back of your left leg.

Return to Warrior II and then step your right foot forward to meet your left foot at the top of your mat. Inhale to lift halfway up, lengthening your spine, and then exhale to fold forward, reaching for your toes or ankles. Repeat this movement a few times, flowing with your breath.

Inhale to rise up to standing, sweeping your arms overhead. Exhale to fold forward, reaching for your toes or ankles. Inhale to lift halfway up, lengthening your spine, and then exhale to fold forward again. Repeat this movement a few times, flowing with your breath.

From standing forward fold, step your left foot back into a high lunge. Reach your arms overhead and engage your core to stabilize your body. Hold this pose for a few breaths, feeling a stretch in your hip flexors and the front of your right thigh.

Transition into Warrior II by opening your hips to the side and extending your arms out to the sides, parallel to the ground. Keep your front knee bent and your back leg straight. Gaze over your front hand and hold this pose for a few breaths, feeling strong and grounded.

From Warrior II, straighten your front leg and reach your left arm forward, coming into Triangle Pose. Keep your right hand on your right hip or extend it towards the ceiling. Hold this pose for a few breaths, feeling a stretch in your side body and the back of your right leg.

Return to Warrior II and then step your left foot forward to meet your right foot at the top of your mat. Inhale to lift halfway up, lengthening your spine, and then exhale to fold forward, reaching for your toes or ankles. Repeat this movement a few times, flowing with your breath.

Inhale to rise up to standing, sweeping your arms overhead. Exhale to fold forward, reaching for your toes or ankles. Inhale to lift halfway up, lengthening your spine, and then exhale to fold forward again. Repeat this movement a few times, flowing with your breath.

Come back to a comfortable seated position and take a few moments to rest and observe the sensations in your body. Close your practice with a few deep breaths, expressing gratitude for the energy and vitality you have cultivated through your practice.