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Full Body Peak Flow — 15 Min

A 15-minute advanced yoga session focused on full body peak flow. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encouraged.

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Duration
15 min
Difficulty
advanced
Equipment
yoga mat, wall (optional support)
Muscle groups
back, balance, full-body, hamstrings, legs, side-body

Exercises

  1. 1. Sun Salutation B

    1 sets · 1 min total (both sides where applicable) reps

    Move through chair, fold, plank, cobra, down dog, and short warrior sequences with control. Move without pain; breathe normally.

  2. 2. High Lunge

    1 sets · 1 min total (both sides where applicable) reps

    Bend front knee over ankle, keep back heel lifted; switch sides. Move without pain; breathe normally.

  3. 3. Warrior II

    1 sets · 2 min total (both sides where applicable) reps

    Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

  4. 4. Reverse Warrior

    1 sets · 2 min total (both sides where applicable) reps

    Reach front arm upward and back without collapsing the waist; switch sides. Move without pain; breathe normally.

  5. 5. Half Moon Prep

    1 sets · 2 min total (both sides where applicable) reps

    Use a wall or block, balance on one leg and open chest; switch sides. Move without pain; breathe normally.

  6. 6. Warrior III Prep

    1 sets · 2 min total (both sides where applicable) reps

    Hinge forward with hands on wall and extend one leg back; switch sides. Move without pain; breathe normally.

  7. 7. Camel Prep

    1 sets · 2 min total (both sides where applicable) reps

    Kneel with hands on pelvis and gently lift sternum without throwing head back. Move without pain; breathe normally.

  8. 8. Seated Forward Fold

    1 sets · 2 min total (both sides where applicable) reps

    Sit tall and hinge gently from hips; avoid forcing the stretch. Move without pain; breathe normally.

  9. 9. Savasana

    1 sets · 1 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.

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