Sunrise Flow – March (Balance & Letting Go)
- Mar 20
- 4 min read
Theme: Awaken, Align & Embrace Change
This flow is designed to gently awaken the body, align the breath with movement, and create a sense of balance between stability and fluidity, just as the Autumn Equinox brings a shift between light and dark. The practice focuses on grounding, strength, and release, encouraging you to step into the day with clarity and ease.
🍁 Mountain Pose (Tadasana) – Standing Centering Breathwork (Sama Vritti)
• Stand tall with feet hip-width apart, hands at heart center.
• Focus on grounding and connecting to breath.
🌬️ Breath: Take 5 rounds of Sama Vritti (Equal Breathing)—inhale for 4 counts, exhale for 4 counts.
✨ Magic: Creates internal balance, mirroring the equinox’s equal day and night, grounding before movement.
🍁 Sun Salutation A (Surya Namaskar A) – 2 Rounds
🍁 Upward Salute (Urdhva Hastasana)
• Inhale, lift arms overhead, stretching towards the sky.
🍁 Forward Fold (Uttanasana)
• Exhale, fold deeply over the legs, surrendering.
🍁 Halfway Lift (Ardha Uttanasana)
• Inhale, lengthen the spine, hands on shins or thighs.
🍁 Forward Fold (Uttanasana) Again
• Exhale, bow back down, releasing tension.
🍁 Downward Facing Dog (Adho Mukha Svanasana)
• Step back, lifting hips high, grounding hands and feet.
🌬️ Breath: Hold each pose for 3 breaths before transitioning.
✨ Magic: Each movement embodies balance—reaching up to welcome energy, bowing down to release, pausing to find clarity, and stepping forward into a new flow.
🍁 Plank Pose (Phalakasana) OR Baby Crocodile (Chaturanga Dandasana)
🍁 Child’s Pose (Balasana)
• Exhale, lower hips towards heels, arms extended.
🍁 Downward Facing Dog (Adho Mukha Svanasana)
• Inhale, press hands into the mat and lift hips.
🌬️ Breath: Hold Plank or Baby Crocodile for 3 breaths. Rest in Child’s Pose for 3 breaths, then transition to Downward Facing Dog on an inhale.
✨ Magic: Strength and softness co-exist—this sequence teaches us to trust the balance between effort and surrender.
🍁 Forward Fold (Uttanasana) → Upward Salute (Urdhva Hastasana) → Mountain Pose (Tadasana)
• Step forward into Forward Fold.
• Inhale, rise into Upward Salute, arms reaching overhead.
• Exhale, return to Mountain Pose.
🌬️ Breath: 2 breaths in Forward Fold, inhale up, exhale to Mountain Pose.
✨ Magic: This cycle reflects release, renewal, and return to center, just like the shifting balance of the equinox.
🍁 Warrior II (Virabhadrasana II) → Reverse Warrior (Viparita Virabhadrasana) → Pyramid Pose (Parsvottanasana) → Mountain Pose (Tadasana) (Repeat on Both Sides)
🍁 Warrior II (Virabhadrasana II)
• Step the right foot back, arms extended, gaze over front hand.
🍁 Reverse Warrior (Viparita Virabhadrasana)
• Inhale, lift the right arm, stretching through the side body.
🍁 Pyramid Pose (Parsvottanasana)
• Straighten the front leg, fold forward.
🍁 Mountain Pose (Tadasana)
• Step forward, arms at sides.
🌬️ Breath: Hold Warrior II for 5 breaths, Reverse Warrior for 3 breaths, Pyramid for 5 breaths, then step into Mountain Pose for 3 breaths before repeating on the left side.
✨ Magic: Warrior II builds stability and strength, Reverse Warrior allows fluidity, and Pyramid Pose encourages deep release, mirroring the interplay of holding on and letting go.
🍁 Tree Pose (Vrikshasana) → Mountain Pose (Tadasana) (Repeat on Both Sides)
🍁 Tree Pose (Vrikshasana)
• Shift weight into the left foot, placing the right foot on the calf or thigh.
• Bring hands to heart or extend overhead.
🍁 Mountain Pose (Tadasana)
• Return to a steady, neutral stance.
🌬️ Breath: Hold for 5 breaths per side, then return to Mountain Pose before switching sides.
✨ Magic: Trees stay rooted while releasing their leaves—we, too, can embrace transformation while staying grounded.
🍁 Chair Pose (Utkatasana) → Seated Position → Seated Forward Fold (Paschimottanasana)
🍁 Chair Pose (Utkatasana)
• Sit back with arms lifted, core engaged.
🍁 Lower to Seated Position
• Slowly lower onto the mat with control.
🍁 Seated Forward Fold (Paschimottanasana)
• Extend the legs and fold forward.
🌬️ Breath: Hold Chair Pose for 3 breaths, lower to seated on the exhale, and hold Seated Forward Fold for 6 breaths.
✨ Magic: Moving from strength (Chair Pose) into surrender (Seated Forward Fold) mirrors the equinox’s theme of effort and ease.
🍁 Supine Twist (Jathara Parivartanasana) → Savasana (Final Resting Pose)
🍁 Supine Twist (Jathara Parivartanasana)
• Lower onto the back, twisting to one side.
🍁 Savasana (Final Resting Pose)
• Extend legs, arms relaxed at sides.
🌬️ Breath: Hold Supine Twist for 5 breaths per side, then rest in Savasana for 1-2 minutes.
✨ Magic: Twists encourage release and detoxification, while Savasana allows for complete integration and restoration
Why This Works:
✅ Invigorating Yet Grounding – Combines gentle stretches, mindful breathwork, and dynamic movement to energize the body while maintaining a sense of calm.
✅ Honors Seasonal Transition – Aligns with the Autumn Equinox’s energy of letting go and finding equilibrium between movement and stillness.
✅ Supports Daily Flow – Establishes a morning ritual that encourages presence, intention, and mindfulness throughout the day.
✅ Accessible Yet Expanding – Designed for all levels, this sequence gently challenges balance and focus while being adaptable to individual needs.
I hope you enjoy this Sundrise Flow this month
Angela x
Comments