Glow Flow Sequence
I created this sequence for a new year class celebration. I have added extra time for breathing meditation and lots of beautiful quotes to give inspiration for positiveness. Enjoy!
Listen to your body and be safe.
Peak poses: Flip dog, star to half moon, horse with goddess arms, seated spinal twist, chair to jump up, chair to plow, one leg mountain to balancing airplane, separate legs make circles with torso, chin stand, king pigeon, jump into crow and back to low plank, awkward series (hot yoga style), reverse table top, rabbit pose
“When we walk like we are rushing, we print anxiety and sorrow on the earth. We have to walk in a way that we only print peace and serenity on the earth…be aware of the contact between your feet and the earth. Walk as if you are kissing the earth with your feet.” – Thich Nhat Hanh
Puppy dog with hands in prayer, thumbs touching the neck
Table top with movement (cat/cow…)
Squat and curl with heels down (chi gong)
Squat and curl with heels up
Hero with one knee up
Switch knee up as you go forward
Sit and cross legs
Circle torso and cat/cow
Side twist (opposite hand on knee, other hand behind you)
BREATHING EXERCISE (counting inhales, pauses and exhales)
“Just let go. Let go of how you thought your life should be, and embrace the life that is trying to work its way into your consciousness.” – Caroline Myss
Extend legs for seated forward fold
Lay down and rock forward and back
Plow (hold)
CORE:
Legs up the wall with shoulder pulses
Move hands and feet in a circle then point and flex
Legs up the wall with hip lifts
Legs up the wall, shake legs and arms
Wind removing pose
Wind removing pose with leg switches
Bend knees and do knee circles
Collapsed bridge (knees together, feet further apart), shoulder lifts with hands on heart
Stretch arms above head with butterfly legs
Happy baby (hold on to inside of both knees and move from side to side)
Simple side twist
Move legs from side to side to warm up sides of the torso
Stop in center and rock forward and back into Crow with forehead down or
OPTION: Tripod or Traditional headstand or Frog (squat)
Standard crow (with movement: shift weight forward bring toes together, repeat a few times)
Squat
Wide leg forward fold with hands on ground (move hips from side to side)
Bring feet hip width apart lift one leg up bend knee (scorpion)
Shiva squats (repeat a few times)
— Do the same on the other side —
Step into Horse (torso twists with hands on knees)
Step to face the back of the room into Squat and curl
REFLECT ON THE PAST
Step to face the other side of the room for Scandasana into Horse into Star
Step forward feet separated hip width apart
Circle torso from side to side (chi gong)
Slide feet together into Samastithi
SET new year INTENTION
“I offer you peace. I offer you love. I offer you friendship. I see your beauty. I hear your need. I feel your feelings. My wisdom comes from the higher source. I salute that source in you. Let us work together for unity and love.” – Gandhi
Mountain
Side bends
Back bend
Side twists
Simple SUN A (three times)
SUN B
Chair
Chair with airplane arms
Chair
Warrior one
Balancing airplane
Warrior two
Reverse warrior
Extended side angle
— Repeat three times —
Reverse triangle
Low lunge with a twist
Side plank
— Do the same on the other side —
— Repeat two times —
Warrior one
Balancing airplane
Warrior two
Reverse warrior
Extended side angle (Pause and Bind)
Reverse triangle
Star
Reverse triangle to the back
Star
Prasarita (wide leg forward fold)
Low lunge
Wild thing
Low lunge
— Do the same on the other side —
Plow
Chair
Donkey kicks
— Repeat three times —
BREAK
“Peace begins with a smile.” -Mother Teresa
BALANCE:
Tree pose to Dancers Base to one legged Mountain and then hold on to shin
Full dancers
DOWN TO THE GROUND:
Cobra variations (arms straight with spider fingers, bend elbows with spider fingers, interlaced hands behind back)
Floor bow (one leg at a time, thighs on ground)
Wheel (elbows on ground or standard)
SURRENDER SERIES:
Happy baby
Plow
Shoulder stand
Plow
Supine twist
Fish (with block)
Savasana
OM SHANTI SHANTI SHANT
OM PEACE PEACE PEACE
