Yoga Flow

A yoga flow, such as the Sun Salutation or Moon Salutation, is a set or self-designed sequence of postures — the so-called asanas.
It stretches, lengthens, and warms your muscles and can stimulate your cardiovascular system. It can also relax you and help you find calm. There are many well-established variations that can give you inspiration. Start by connecting with your breath and allow any movements your body offers you. Simply feel what is good and right for you in this moment.

Your breath as your “guide”:
A flow that is connected with your breath is especially valuable for both body and mind. When you allow your breath to lead your movements — like in partner dancing — you may feel a wonderful harmony between breath, mind, and body. Everything becomes focused, moving in the same flow.
When breath and movement become one, true mindfulness in flow arises. This harmony can also help prevent injuries.

Taking a short yoga break while you’re on the go can feel great — and be fun.
Here, completely spontaneously, in front of the beautiful Fontaine de la Rotonde in Aix-en-Provence.
Without thinking, my body slipped into Triangle Pose and Warrior — a tiny flow with surprisingly many positive effects, I think. Feel free to try it yourself.

A Triangle Flow improves the mobility of your spine and hips, enhances your breathing through lateral stretching and the opening of your chest and heart space, and can also support digestion.
This practice helps stabilize your legs and feet.
A relaxed Warrior I opens your chest and gives your lungs more room to breathe. It keeps your shoulders and neck flexible, strengthens and stretches the muscles of your back, and especially your back leg, groins, and hips.
Your front leg is strengthened more in this posture.

Notice your breath without trying to influence it.
Move your hands and feet gently and freely.
Squat down, keeping your upper body stable and your spine upright.
Lift your heels off the ground and lower them again.
Stretch your fingers briefly.
Flow into Hero Pose,
and move from one Triangle Pose to the other.
Gaze into the distance before gently closing your eyes and turning your attention inward.

(Music: real ocean waves near Saint-Tropez, recorded aboard the Sea Cloud Spirit)

A short, relaxing flow for your fingers
Move from Star Pose into Cactus / Goddess Pose.
Look at your right hand — simply offer it your attention.
Stretch your wrist.
“Count” your fingers — or maybe you’d like to thank them?
Open and close your hand.
Now give your left hand the same attention.
How else do you enjoy stretching and lengthening your fingers?
Finish the flow back in Star Pose and notice how you feel.

(Music: real ocean waves near Marseille, recorded aboard the Sea Cloud Spirit)

Half Sun Salutation – Left Leg

Inhale and stretch your arms up toward the sky.
Exhale and slide your left leg far back, with the right leg bent in front.
Gaze far out over the sea.
Stay in the breath pause if it feels good —
otherwise, simply let your breath flow.

Hold a stable plank position, draw your navel toward your spine, and lengthen your body.
Inhale and move into Low Cobra:
the tops of your feet, pelvis, and forehead rest on the floor.
Here, you gather strength to gently lift your upper body.
No weight rests on your hands.
Keep your chin parallel to the floor.

Exhale and glide into Downward-Facing Dog.
Your knees can stay slightly bent.
Lengthen your upper body —
and especially enjoy the stretch in your calves and shoulders.

Inhale and bring your left leg forward between your hands.
Exhale and fold forward.
Inhale and rise up again toward the sky.
Inhale and exhale — bring your hands to your heart
and thank yourself for taking this time for you.

Repeat the flow with the right leg —
and optionally do it twice more on each side,
moving in a calm, flowing connection.
Of course, you can also take on the challenge of 108 Sun Salutations —
or simply enjoy the flow for as long as it feels good and possible.

(Music: real ocean waves near Saint-Tropez, recorded aboard the Sea Cloud Spirit)