7 Min Flow Training - (follow along)

Summary

This morning flow practice video guides viewers through a 7-minute sequence including 100 hops to open energy, 20 drop down arms bending the knees, 20 openers with twisted core, 10 burpees, right/left knee to chest stretches held for 10 seconds each, double knee to chest, 10 second savasana, plow pose, 60 deep mouth breaths at various speeds, a final deep inhale/exhale/hold with relaxation and surrender, ending in a meditative seated position to connect with inner calmness and remember this natural state of being from the routine.

Takeaways

• 😊 The video leads viewers through a morning flow sequence including cardio, strength, flexibility and breathing exercises
• 💪 Exercises include hops, arm movements, twists, burpees and stretches targeting full body mobility and strength
• 🧘‍♀️ Breathwork is integrated throughout with cues to inhale/exhale in coordination with movements
• 🙏 Time is included for Savasana corpse pose and seated meditation to promote mindfulness
• ✨ The instructor offers encouragement to stay relaxed during exertion and tense only as needed
• 🌄 The flow is designed to energize the body and mind to start the day feeling calm and centered
• 💆‍♀️ Stretches include spinal twists, knee to chest, plow pose and more to increase flexibility
• ❤️ The importance of moving with bodily rhythms and operating in a natural state is emphasized
• 📝 There are counted repetitions given for each exercise in the flow
• 😌 The final relaxation exercise includes measured inhales/exhales and breath retention to induce deep calm

Q & A

What is the duration of the morning flow practice?

The duration of the morning flow practice is seven minutes.

What are some of the movements included in the flow?

Some of the movements included are hops, drop down arms, part openers, twists, burpees, knee to chest stretches, savasana, and plow pose.

What is the purpose of exhaling through the nose during the movements?

Exhaling through the nose helps to keep the breathing controlled and steady during the movements.

How long should each stretching move be held?

Each stretching move should be held for around 10 seconds.

What is savasana?

Savasana is a resting yoga pose where you lie flat on your back with arms and legs comfortably spread out.

What is the purpose of the breathing exercise at the end?

The breathing exercise at the end helps bring awareness to the breath and provides a sense of calm after the active flow.

What is the benefit of ending in a meditative position?

Ending in a meditative position allows you to connect to the energy in your body, feel the calmness and relaxation, and remember this feeling for your day ahead.

What is meant by 'our natural state of being'?

Our natural state of being refers to a state of relaxation, calmness, and harmony where our body and mind can operate optimally.

What can this practice help achieve over time?

Doing this practice over time can help train the body to become more familiar with and tap into a relaxed, calm state more easily in daily life.

How was breath utilized throughout the practice?

Breath was utilized by exhaling through the nose on exertions, letting inhales happen naturally, and ending with targeted breathing exercises to promote relaxation.