Root, Lengthen, Breathe, Balance + Flow

Today’s practice brings the whole week together.

We started by learning how to root through the feet.
Then we explored how to lengthen the spine.
We kept the breath steady inside effort.
We practiced balance in unfamiliar shapes.

Today we simply flow — linking those skills together in a smooth sequence that moves from grounding to balance and back again.

Nothing complicated. Just steady attention and clean movement.

Hello friends. Let’s practice.

____

TIMESTAMPS

0:01 Welcome — Root, Lengthen, Breathe, Balance, Flow
0:15 Standing warm-up and shoulder opening
1:08 Forward Fold → Half Lift
1:24 Low Lunge → Half Split
1:47 High Lizard → Wide-Leg Forward Fold
1:59 Skandhasana side shifts
2:04 Warrior II → Triangle Pose
2:21 Warrior I → Humble Warrior
2:42 Forward Fold reset

3:03 Low Crescent Lunge
3:14 Half Split hamstring stretch
3:24 Wide-Leg Forward Fold
3:43 Warrior II → Triangle Pose
4:03 Warrior I → Humble Warrior
4:24 Forward Fold reset

4:36 Adding balance to the flow
4:54 High Lunge → Pyramid Pose
5:07 Warrior I → Warrior II
5:15 Half Moon Pose
5:31 Warrior III
5:45 Forward Fold reset

5:49 High Lunge → Pyramid Pose (second side)
6:06 Warrior I → Warrior II
6:14 Half Moon or Triangle
6:26 Warrior III
6:54 Forward Fold reset

7:06 One more round with additions
7:21 Pyramid Pose
7:28 Warrior I → Warrior II
7:32 Half Moon Pose
7:43 Figure Four Chair
7:57 Standing toe hold variation
8:05 Standing Split

8:20 Pyramid Pose (second side)
8:29 Warrior I → Warrior II
8:33 Half Moon or Triangle
8:46 Warrior III
8:51 Figure Four Chair
8:59 Standing toe hold variation
9:13 Standing Split

9:30 Closing reflection
9:55 Namaste
9:58 Closing thanks

⸻

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