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Your 15min Festive Flow - anytime of the day!

Your 15-Minute Morning Yoga Flow

1. Mountain Pose (Tadasana) - Stand tall with feet hip-width apart, arms by your sides. Focus on your breath and grounding yourself.

2. Raised Hands Pose (Urdhva Hastasana) - Inhale and sweep your arms up overhead, lengthening through your fingertips.

3. Forward Fold (Uttanasana) - Exhale and hinge at your hips, folding forward with a slight bend in your knees to touch your toes or the floor.

4. Halfway Lift (Ardha Uttanasana) - Inhale, lift halfway up with a flat back, placing your hands on your shins.

5. Low Lunge (Anjaneyasana) - Step your right foot back, lower your knee to the mat, and raise your arms overhead. Repeat on the other side.

6. Cat-Cow Pose (Marjaryasana-Bitilasana) - Come to all fours and alternate arching your back (cat) and dipping it (cow) to warm up the spine.

7. Downward Facing Dog (Adho Mukha Svanasana) - From all fours, lift your hips up and back, creating an inverted V-shape.

8. Child’s Pose (Balasana) - Lower your knees and rest your hips back towards your heels, extending your arms forward and resting your forehead on the mat.

9. Cobra Pose (Bhujangasana) - Lie on your stomach, place your hands under your shoulders, and gently lift your chest, keeping your elbows bent.

10. Seated Forward Bend (Paschimottanasana) - Sit down with your legs extended, reach forward towards your feet, and relax into the stretch.

11. Butterfly Pose (Baddha Konasana) - Bring the soles of your feet together, let your knees fall open, and lean forward slightly.

12. Legs Up the Wall (Viparita Karani) - Sit close to a wall, lie back, and extend your legs up the wall, relaxing your arms by your sides.

13. Corpse Pose (Savasana) - Lie flat on your back, arms by your sides, and close your eyes, focusing on deep breaths and complete relaxation.

Common Terms you may hear in class: good link to explore these:

https://www.yogabasics.com/connect/yoga-blog/sanskrit-yoga-words

Page Under Construction- come back later to start exploring the 8 Limbs of Yoga

Page under construction: don’t hold your breath! Come back later for helpful guidance on a range of different pranayama techniques

Page under construction but never mind - come back later to read about ways to be mindful

Page under construction -come back later for some “handy” guidance on Mudra