Awaken with Spring – A Gentle Recovery Flow

As we shift from winter’s heaviness into spring’s warmth, this flow is designed to gently awaken the body while offering recovery from more intense activity. It follows our recent front body and chest/shoulder-opening sequences—this time tying it all together with a lightness that mirrors the season.

🌿 Ground + Breathe (5 minutes)
Easy Seated Pose (Sukhasana)

• Gentle neck rolls and wrist circles
  

• 3-part breath (Dirga Pranayama): breathe into belly, ribs, chest
  

• Visualize sunlight filling your body
  

• Optional intention:
  “I rise with the light. I move with ease.”
  

🌼 Gentle Warm-Up (6–8 minutes)

• Cat/Cow (Marjaryasana/Bitilasana) – Feel the spine wake up
  

• Melting Heart (Anahatasana) – Gently open the chest
  

Tip: Keep transitions slow, and use blocks or props as needed.

🌞 Sun Salutation (5 minutes)
A slow and steady Surya Namaskar A

• Move mindfully through Mountain → Forward Fold → Half Lift → Plank → Cobra or Upward Dog → Down Dog → Step Forward → Rise
  

• Link breath to movement
  

• Flow through 2–3 rounds to welcome warmth and energy into the body
  

☀️ Spring Energy Flow (12–15 minutes)

• Low Lunge (Anjaneyasana) with cactus arms
  Opens front hips and continues the chest-opening work
  

• Half Split (Ardha Hanumanasana)
  Gently lengthens hamstrings without strain
  

• Wide-Leg Forward Fold (Prasarita Padottanasana)
  Inhale to lengthen the spine, exhale to surrender
  

• Supported Warrior II → Peaceful Warrior
  Lightly engage legs, soften upper body
  

• Triangle Pose (Trikonasana)
  Use a block to create space; find lightness in the pose
  

• Garland Pose (Malasana)
  Heels supported if needed, reconnect to the ground
  

🌙 Downshift + Restore (10 minutes)

• Reclined Figure 4 Stretch – Deep glute and low back release
  

• Supine Twist – Gentle spinal rinse
  

• Supported Fish Pose – Chest opening in a deeply supported way
  

🧘‍♀️ Savasana (5–8 minutes)

• Legs elevated or bolster under knees
  

• Optional: Body scan or guided breath
  

• Visualization: Feel golden spring light wash over your body
  

• Affirmation:
  “I am open to growth and movement.”
  

This flow is a reminder that recovery is active—it’s not about stopping, but softening. Spring invites us to move with intention, to bloom gently, and to find warmth in our breath and bodies.