This week I will be out of town, so feel free to follow this flow in the comfort of your own home. Each pose should be held for 5 breaths (slow and deep breaths of course!). Make sure you do the unilateral asanas on both sides. I have also prepared a spotify playlist to make the flow a bit more fun for you (CLICK HERE FOR THE Beginners Flow PLAYLIST). If you try this out at home let me know if you liked it in the comments section below!
Start with your legs crossed and hands on your knees. Take a few minutes to be silent. Clear your mind. Maybe take some time to practice Visamavrtti Pranayama - or the unequal breathing exercise. To do that make your exhales longer than your inhales. This breathing technique has a calming effect and helps you prepare for class.
Start with the warm up depicted below. The warm up is made up of cat and dog ondulations to warm up the spine followed by a few half sun salutes, a sun salutation A, and a sun salutation B. Once your body is warmed up move on to the main part of the flow where we work our upper and lower bodies.
In the main part of the flow, make sure you do both sides as some of the asanas are unilateral. Also, if you can stay longer than five breaths on the closing postures (shoulderstands) as they benefit the function of your thyroid gland.
Hope you like it! Any comments or criticisms are welcome!