Tevae Vontrell Shoels 2. Sun Salutations (5 Minutes): ​Forward folds will 

Yoga​ ​Flow​ ​Plan 

continue to stretch the spine, expanding the 
space between each vertebrae, continuing to 
calm to mind, and ease any back pain or tension.  
○ Mountain Pose  
○ Forward Fold 
○ Ragdoll Pose 
3. Lunges/Leg Stretches (10 Minutes): ​The 
purpose of the low lunges is to release tension in 

  the hips and stretch the hamstrings and other leg 

muscles in preparation for balance poses. 
Time:​ ~​60 minutes (1 Hour)  ○ High Lunge (Alternate Right -->Left) 
Difficulty: ​Beginner/Intermediate  ○ Low Lunge (Alternate Right -->Left) 
Materials: ​Yoga Mat; Water Bottle  ○ Lunge Twists (Alternate Right 
-->Left) 

Theme  ○ Warrior I (Alternate Right -->Left) 

○ Triangle Pose (Alternate 
● The goal of this class is to focus on the  Right-->Left) 
vinyasa flow. As we explore movement 
4. Balance Poses (15 Minutes): ​The one-legged 
through new poses, this flow is aimed at 
chair pose opens the hips and strengthens the 
connecting breath and movement so that 
muscles in the leg while also clearing the mind to 
they function together. The mental focus of 
focus on balance and breathing. It also 
this flow is to expel any negative energy from 
strengthens the core in preparation for core 
the body and clear the mind to set the 
exercises. 
intention for the day. The physical focus is to 
warm-up the body and alleviate any tension  ○ Chair Pose 
or tightness caused by stress. Vinyasa flows 
○ One-Legged Chair Pose 
are accessible to beginners and also suitable 
to those who have practiced yoga for a  ○ Eagle Pose 
considerable time.   5. Core Strengthening Poses (15 Minutes): ​Planks 
stretch the abdominal muscles. It’s important to 
focus on breathing during the plank to keep the 
Flow  entire body engaged.  

1. Warm-Up (5 Minutes): ​I’m using a child's pose to  ○ Plank 

focus on breathing while lengthening and  ○ Chaturanga Dandasana 
stretching the spine, releasing any tension being 
○ Side Plank 
carried in the back/shoulders.  
○ Downward-Facing Dog 
○ Supine  
○ Upward-Facing Dog 
○ Sukhasana (Easy Seat) 
 
○ Child’s Pose 
 
○ Tabletop   
 
6. Cool Down (10 Minutes): ​Returning to the 
supine pose is intended to regulate breathing to 
where it started when the flow began.  
○ Child’s Pose 
○ Supine Twists 
○ Supine Pose 
○ Easy Seat 

Takeaways 
My hope is that those who participated in the yoga 
flow received the benefits intended or any benefit at 
all. 

Namaste.