This 45-minute Vinyasa flow is designed to help you cultivate a sense of grounding and stability in your practice. The asanas (poses) included in this sequence will focus on building strength, balance, and a connection to the earth. 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, focusing on grounding your energy.

2. Sun Salutation A - Start by inhaling your arms up overhead, then exhale and fold forward into Forward Fold (Uttanasana). Inhale halfway up to a Flat Back, then exhale and step back into Plank Pose. Lower down to Chaturanga, then inhale into Upward-Facing Dog (Urdhva Mukha Svanasana). Exhale into Downward-Facing Dog (Adho Mukha Svanasana) and hold for a few breaths, focusing on grounding through your hands and feet.

3. Warrior II (Virabhadrasana II) - From Downward-Facing Dog, step your right foot forward between your hands. Spin your back foot flat and align your front heel with your back arch. Inhale and rise up into Warrior II, extending your arms out to the sides. Ground down through your feet and gaze over your front fingertips. Hold for a few breaths, then repeat on the other side.

4. Tree Pose (Vrksasana) - From Mountain Pose, 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 and find a focal point to help with balance. Ground down through your standing foot and lengthen through the crown of your head. Hold for a few breaths, then switch sides.

5. Chair Pose (Utkatasana) - Stand with your feet together and bend your knees, as if sitting back into an imaginary chair. Reach your arms up overhead and ground down through your feet. Engage your core and lengthen your spine. Hold for a few breaths, then release.

6. Bridge Pose (Setu Bandhasana) - Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat and lift your hips up towards the ceiling. Interlace your hands underneath your back and roll your shoulders underneath you. Ground down through your feet and engage your glutes. Hold for a few breaths, then slowly release.

7. Child’s Pose (Balasana) - Come to a kneeling position and sit back on your heels. Fold forward, bringing your forehead to the mat and your arms alongside your body or extended in front of you. Ground down through your forehead and hips, allowing your breath to deepen. Stay here for a few breaths, focusing on grounding and stability.

8. Corpse Pose (Savasana) - Lie flat on your back with your legs extended and arms relaxed by your sides. Close your eyes and allow your body to completely relax into the mat. Focus on grounding your energy and finding stability in stillness. Stay here for a few minutes, soaking in the benefits of your practice.

Remember to take your time and move with intention throughout this sequence. Allow yourself to fully experience each pose and connect with the grounding and stability they offer. Enjoy your practice!