this 20-ish minute flow will warm you up from head to toe. bring every part of yourself to the mat—the messy, the imperfect, the resilient. we all make mistakes, we all struggle, but you were made to bear it. feel every moment of intensity and remember: just because it’s hard doesn’t mean you can’t do it. you’re stronger than you think.

no props needed

featured poses:
mountain pose (tadasana)
upward salute (urdhva hastasana)
forward fold (uttanasana)
half forward fold (ardha uttanasana)
high plank (dandasana/palakhasana)
low plank (chaturanga dandasana)
upward facing dog (urdhva mukha svanasana)
downward dog (adho mukha svanasana)
side plank (vasisthasana)
wild thing (camatkarasana)
headstand (sirsasana)
child’s pose (balasana)