Experience this 30-minute foundational yoga flow perfect for any setting—home practice, travel, or vacation. Begin with a grounding breath practice and gentle warm-up movements to awaken the spine before flowing through traditional Hatha Sun Salutations (featuring supported half chaturanga instead of knees-chest-chin). Once you establish your breath rhythm, move into an empowering standing sequence of Warrior 1, Warrior 2, Extended Side Angle, and High Plank. The practice concludes with targeted seated postures, including Janu Sirsasana A, gentle twists, and forward folds to release tension in your lower back and leave you feeling balanced and renewed.
[00:00 - 00:33]: Introduction [00:33 - 03:38]: Centering and breathing practice [03:38 - 10:19]: Warm-Up [10:19 - 14:19]: Sun Salutations [14:19 - 24:16]: Standing Sequence [24:16 - 33:25]: Seated sequence & closing
