Find a comfortable seated pose, closing your eyes, and take 3-5 minutes to center yourself with deep breathing. Move to your hands and knees and prepare to move into to the twisting vinyasa.
From your hands and knees press back into downward dog for 3-5 deep breaths. Step your right leg through into a low crescent lunge pose. Place you hands on your knees to release into the pose and then extend arms overhead to activate the energy throughout the upper body. Hold this shape for 5 deep breaths with arms extended overhead. Move into the twist slowly, by placing your left hand on the floor and extending your right arm up towards the ceiling. To go deeper in the twist, extend the right arm forward overhead for 5 deep breaths. Come back to downward dog for 10 slow breaths to reset your energy. Repeat the entire series on the left side. Do a total of 2 full rounds of this flow on each side holding each pose for 5-10 deep breaths.
Wide Leg Forward Bend with Twist Variations
Extend the legs out wide on each side sitting upright. Gently fold over the right leg using a strap if you need, and find a comfortable place to go deeper. Take 10-15 breaths in the forward fold. Move over to the other side slowly with your breath relaxed. Next bring your right foot in to the groin area with he left leg still extended and begin to twist the body over to the left leg. Gently twist as you drape the body over the left leg for 5 deep breaths. Repeat on the opposite for 5 breaths. Coming to center bring both legs out wide again and begin to flow with the breath. A you inhale extended upward and as you exhale rolling forward towards the floor. Finish this series holding the wide leg forward bend for 1-3 minutes.
Come to a simple seated cross legged pose and bring the right arm back behind you and look over the should for a gentle twist and spinal release. Stay here for 5 breaths and then repeat on the opposite side.