Tight through your back and shoulders? Tired from being on your feet? This short Friday Flow moves through active Child’s Pose, Puppy Pose, Warriors, Pyramid, Chair, Triangle and adaptable standing balances before finishing with a simple, supported inversion.
The practice offers several ways to adjust the intensity: keep both feet grounded instead of balancing, hug the knee rather than extending the leg, or skip the vinyasa entirely. We finish with a reflection on trust, surrender and allowing ourselves to receive support.
You don’t have to do it all—and the shape never needs to look impressive. Look for an experience of grounding, concentration and connection.
Today’s Practice
00:00 Welcome
00:27 Active Child’s Pose & Side-Body Stretch
01:26 Plank • Knees, Chest & Chin • Down Dog
02:09 Puppy Pose for Tight Shoulders & Upper Back
02:42 Warrior Flow • Right Side
04:27 Warrior Flow • Left Side
05:44 Figure Four & Standing Balance • Right Side
06:33 Extended-Leg Balance • Warrior II • Half Moon
07:07 Figure Four & Standing Balance • Left Side
08:04 Warrior II • Triangle • Final Vinyasa
08:34 Transition to the Floor
08:53 Simple Inversion for Sore Feet & Tired Legs
10:08 Settle In & Breathe
10:38 Today’s Card & Reflection
Today’s Card
Trust and Surrender (Child’s Pose)
“Humble yourself to the intelligence of life and allow it to guide you.”
Today’s reflection asks us to notice what is stable, steady and genuinely worthy of our trust. In our physical practice, the floor and the mat support us without asking us to hold everything up alone. Where might you allow yourself to receive that same kind of support in your life? You don’t have to surrender everything—maybe just a little more than you did before.
📚 Yoga Wisdom Oracle Deck by Anthony Salerno
Artwork by Pablo Romero
Affiliate Link: https://amzn.to/4vXZ7v7