FitRoxAI.com — Yoga Flow 55
55 min, All levels, ≈180–260 kcal
You need: Mat; a block and strap help
Led by: Kai Morgan × ECHO

1. Arrival and breath — 5 min (Slow, breathe deep)
   • Seated ujjayi breathing — 3 min
   • Neck and shoulder release — 2 min
2. Warm-up — 8 min (Flowing, easy pace)
   • Cat–cow — 2 min
   • Thread the needle — 1 min/side
   • Downward-facing dog — 2 min
   • Low lunge — 1 min/side
3. Sun salutations — 12 min (Flowing, easy pace)
   • Sun salutation A — × 3
   • Sun salutation B — × 2
4. Standing flow — 14 min (Hold each side)
   • Warrior I — 1 min/side
   • Warrior II — 1 min/side
   • Reverse warrior — 1 min/side
   • Extended side angle — 1 min/side
   • Triangle — 1 min/side
   • Tree pose — 1 min/side
   • Chair pose — 2 min
5. Balance and core — 6 min (Flowing, easy pace)
   • Boat pose — 3 × 30 s
   • Crow pose prep — 2 min
   • Plank to chaturanga — 2 min
6. Hips — 6 min (Hold each side)
   • Pigeon stretch — 1 min/side
   • Seated forward fold — 2 min
   • Supine twist — 1 min/side
7. Savasana — 4 min (Slow, breathe deep)
   • Savasana — 4 min

Fuel for this class
Before: Practise light: tea and a few dates or half a banana, 60 min before.
After: A warm, balanced meal: lentil soup or buckwheat with vegetables.

Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.

https://www.fitroxai.com/?p=class&c=yoga&lang=en