Yoga Flow

🌞🌝 What is a Yoga Flow?

A yoga flow, like the Sun Salutation or Moon Salutation, is a set sequence or a self-created combination of postures — called asanas 🧘.

It stretches, lengthens, and warms up the entire body,
and stimulates the cardiovascular system ❤️‍🔥.

💫 A flow gives you exactly what you need

A flow can help you
✨ recharge your energy,
✨ find courage,
✨ build self-confidence,
and ✨ ignite your inner drive —
or help you slow down 🕊️,
release tension, and fully relax 😌.

There are many established and traditional sequences,
but in your self-chosen flow, you tune into
what feels good for you right now 🤲.

🌬️🧘‍♀️ Your breath is your guide

A flow that is connected to your breath
is especially valuable for body and mind 💖🧠.

Because:
👉 The breath leads the movement,
👉 brings harmony and focus,
👉 and helps prevent injuries.

When breath and movement become one,
true mindfulness in motion arises. ✨

🌿🌀 Digestive Flow for Strength and Relaxation

This flow can support you in:
👉 stimulating digestion,
👉 strengthening abdominal and back muscles,
👉 and reducing stress 😌✨

If you like, close your eyes during the practice 😌
to connect even more deeply with yourself.

Your breath 🌬️ sets the rhythm —
it can reflect your energy today:
calm and gentle 🕊️ or dynamic and flowing 🔥.

You can set a timer for each exercise, for example 3 minutes ⏳,
or simply let your intuition 💛 guide you.

🦵 Leg Lifts with Awareness

Inhale as you lift one leg

Exhale as you lower it

If it feels good, adjust your foot position:
👉 at the top during breath fullness (after inhale) 🌬️
👉 at the bottom during breath emptiness (after exhale) 🧘

🧘‍♀️ Knee-to-Chest – Hip Mobility & Lower Back Release

Draw one knee toward your chest while gently lifting and lowering the other leg.
This helps mobilize the hips 🦴 and release tension in the lower back 🌿.

💪 Activate Your Core

Exhale as you draw both knees to your chest

Inhale as you stretch out arms and legs

Can you feel your core 🔥?
Your center is awake and strong!

😌🧘‍♂️ Relaxation in a Pose of Your Choice

End your practice with a few minutes in your favorite relaxation pose —
such as Savasana, Child’s Pose, or lying on your side.

Let your body and mind regenerate 💖🧠
and enjoy this intentional pause for healing and rest 🕊️✨

Feel your breath without influencing it.
Move hands and feet lightly and loosely.
Squat down; keep your torso stable and your spine upright.
Lift your heels off the ground and lower them again.
Give your fingers a short stretch.
Slide into the hero pose &
from one triangle to another.
Look into the distance before briefly closing your eyes and sensing within.
(Music: real sea waves near St. Tropez on the Sea Cloud Spirit)

A short relaxed flow for your fingers
Switch from star position to cactus.
Look at your right hand, simply give it attention.
Stretch your wrist.
“Count” your fingers or maybe you want to thank them.
Open and close the hand.
Now give the same attention to your left hand.
How else do you like to stretch and extend your fingers?
End the flow in the star and sense after.
(Music: real sea waves near Marseille on the Sea Cloud Spirit)

Half Sun Salutation Left Leg
Inhale & stretch arms toward the sky.
Exhale & slide your left leg straight back, your right bends in front.
Your gaze looks far out over the sea.
Stay in the breath pause if that is pleasant for you; otherwise, let the breath flow.
While holding a stable plank, pull your navel to the spine and lengthen yourself.
Inhale & become the small cobra: the tops of your feet, pelvis & forehead rest on the floor.
Here you gather strength to lift your upper body.
No weight rests on your hands.
Your chin is parallel to the floor.
Exhale & slide into downward dog,
your knees may be bent, stretch your upper body,
and especially enjoy the stretch in calves and shoulders here.
Inhale & bring your left leg back forward between your hands.
Exhale & come into the forward bend.
Inhale & stretch again toward the sky.
Inhale & exhale, bring your arms in front of your chest and thank
yourself for taking time for yourself.
Repeat the flow with the right leg,
and gladly two more times on each side in calm connection.
You can of course also train the challenge of 108 sun salutations
or enjoy the flow as long as it feels good and possible now.
(Music: real sea waves near St. Tropez on the Sea Cloud Spirit)

I show here a full sun salutation at the sea in my own flow
without instructions,
connect with yourself,
let your breath and movement flow.
Try it out ;)
(Music: concert of the famous “Cigales de Provence")

Gentle Evening HERO Flow
When the movement follows the gaze,
execution is gentle.

Sun Salutation at Sunset:
Take care of yourself and move in the flow that feels right for you now.
Connect with your breath and accompany the practice with a smile.

Relaxing Flow beside Tormento
Enjoy a flow in everyday life.
Here I stretch while inhaling toward the sun,
exhaling, I gently hang into the forward bend.
I recharge the strength and power of the warrior,
developing from a loose little tree
to a stable tree through muscle tension.
I feel my breath, sense inside, and
enjoy the moment.
(Music: “Estoy Feliz” by Alexandra Tabita)