Morning Sun Flow

Rise and shine with intention! Spin for sun salutations, warrior flows, balancing sequences, chest-opening poses, and energizing morning routines.

Quests on this wheel

• Sun Salutation A x5 🌅 — Flow through 5 rounds of Surya Namaskar A — a complete warm-up that links breath to movement.
• Warrior I Flow 🗡️ — Step into a lunge, raise arms overhead and open chest skyward — hold 5 breaths each side.
• Warrior II to Reverse Warrior 🔄 — Open hips wide in Warrior II, then arc back arm down and reach front arm to sky — 5 breaths each.
• High Plank to Low Plank Flow 🧱 — From high plank, slowly lower to chaturanga — hover 2 inches — hold 3 breaths. 5 rounds.
• Cobra Chest Opener 🐍 — Press hands under shoulders and lift chest — keep elbows soft and shoulders away from ears. 5 breaths.
• Downward Dog Hold 🐕 — Pedal heels, shrug shoulders away from ears, lengthen spine — hold for 10 deep full breaths.
• Chair Pose Holds 🪑 — Feet hip-width, sit back like sitting in a chair — hold 30 seconds. 3 rounds. Thighs burn = good.
• Standing Forward Fold 🌿 — Hinge at hips and let your upper body hang completely — bend knees if needed. 10 breaths.
• Triangle Pose 🔺 — Wide stance, reach front arm down shin and top arm to sky — open chest to ceiling. 5 breaths.
• Half Moon Balance 🌙 — From Triangle, lift back leg and reach both arms perpendicular to the floor. 5 breaths each side.
• Bridge Pose Pulses 🌉 — Lie on back, feet flat — lift hips and pulse upward 20 times before holding for 10 breaths.
• Seated Spinal Twist 🌀 — Cross one knee over the opposite leg, twist toward the raised knee — 5 deep breaths each side.