rooted
This yoga flow builds strength, balance, and calm.
Works on core, spine, legs, and breath.
Includes some partner poses — or do them solo if needed.
Move slow, feel deep, and
enjoy the flow.
Padmasana
Lotus pose
Sit tall, cross legs, hands in prayer
Opens hips, aligns spine, calms the mind
Deepens breath, stills the thoughts
Feels grounded, peaceful, and light
Best for meditation, reflection, and silence
Setu Bandhasana Variation
Bridge Pose with Leg Lift
Start in bridge, lift one leg straight up
Hold steady, breathe deeply
Strengthens glutes, core, and spine
Improves balance and posture
Best for mornings or after sitting long hours
Setu Bandhasana Variation
Bridge Pose with Bent Knee
Start in bridge, lift one leg and bend the knee
Hold steady, keep hips lifted and level
Activates hamstrings and lower back
Improves hip mobility and balance
Best for core workouts or evening practice
How they feel different?
Straight leg works on building strength and balance; bent knee helps with ease, control, and smooth movement.
sarvangasana
Shoulder Stand
Lift legs and hips, support back with hands
Stay steady, breathe slow and deep
Boosts blood flow to brain and face
Calms the mind and relieves fatigue
Best for evenings or before sleep
halasana
Plow pose
From shoulder stand, lower feet behind head
Support back, relax neck and breathe slow
Stretches spine, shoulders, and legs
Calms the brain and reduces stress
Best before sleep or to unwind deeply
Vrikshasana
Tree Pose
Stand tall, lift one foot to inner thigh
Bring palms to heart, breathe steady and slow
Strengthens legs, ankles, and focus
Builds inner calm and steady balance
Best for grounding yourself anytime, anywhere
Natarajasana
Dancer’s pose
While standing, bend one leg and hold the foot behind
Reach the other arm forward, gaze steady and calm
Stretches chest, thighs, shoulders, and abdomen
Improves balance, focus, and body awareness
Best for energizing mornings or mid-day resets
Natarajasana
(with a partner)
Hold hands, lift back leg, reach forward
Opens chest, hips, and heart
Builds focus, balance, and trust
Feels strong, playful, and grounding
Best for flowing together as one
Urdhva Dhanurasana
Supported wheel pose
Lift up, lean back, and let go
Open your chest, stretch your spine
Boosts trust, balance, and bonding
Feels like flying with support
Best for playful, feel-good flows
purvottanasana
Supported upward plank
Hold hands, lift hips, and open heart
Stretch chest, shoulders, and front body
Strengthens arms, core, and back
Builds trust, lightness, and connection
Best for partner flows and feeling uplifted
Navasana
Supported boat pose
Hold hands, press feet, lift chest
Engages core, legs, and spine
Boosts focus, balance, and teamwork
Feels playful, strong, and steady
Best for core strength and syncing breath
Balasana
Child’s pose
Kneel down, fold forward, touch hands
Releases back, hips, and mind
Soothes stress, calms the nervous system
Feels safe, grounding, and connected
Best for slowing down and softening together