Sunrise Flow – March (Balance & Letting Go)

Balance and Letting Go (STANDING)

https://youtu.be/S7SUfiyCVSQ?si=xilWC4kN5M2_DAsn

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.

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🍁 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.

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🍁 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.

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🍁 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.

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🍁 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.

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🍁 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.

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🍁 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.

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🍁 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

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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