Whether you’re a new instructor freaked out a little bit about sequencing, or you’re a home yogi just looking for a good way to warm up your body, or… I don’t know. There’s a million reasons you might be reading this.

This flow is one I use personally to warm up, and pick and choose from it often in my classes. It helps open up as many areas of the body as possible, to prep for whatever comes next.

It’s also a staple go-to for me in the mornings or before other physical activity!

Here goes:

Begin in easy/simple seat

Soften the tailbone, roll the shoulders away from the ears, bringing the shoulder blades together.

Engage the core and knit the ribs together.

Draw the head back, bringing the ears in line with the shoulders.

Inhale, gaze above. Exhale, chin to chest. (3x)

Roll the head in 3 large circles in one direction, exhaling as you drop the skull forward. Roll 3x in the other direction.

Seated twists x 2

Fold over crossed legs

Seated side bends x 2

Fold over crosses legs

Head to knee on the left

Wide leg forward fold

Head to knee on the right

Wide leg forward fold

Flow head to knee into rockstar on the left x3

Flow head to knee into rockstar on the right x3

Bound angle

Cat/Cow

Puppy pose

Tiger

Down dog

Sun A x3

Sun B x3

End in down dog

3 legged down dog on the left

Step through, low lunge

Twist low lunge

Side lunge

Walk hands through to center, standing wide leg forward fold

Headstand

Wide leg forward fold, standing

Left side lunge

Low lunge swing left leg back to 3 leg down down

Wild thing

Down dog, vinyasa

End in down dog

3 legged down dog on the right

Step through, low lunge

Twist low lunge

Side lunge

Walk hands through to center for low goddess squat

Crow (or an arm balance of your choice)

Wide leg forward fold, standing

Right side lunge

Low lunge swing right leg back to 3 leg down down

Wild thing

Down dog, vinyasa

End in down dog

Left then right pigeon

Come to seated

Forward fold

Boat

Bridge or wheel

Happy baby

Savasana