Mandala Flow

By Alex McRobs

A Mandala Flow moves in a circle around the mat, and it's one of my favourite styles of practice to teach because it feels like a journey! In this flow, you'll journey around the mat in one direction, before turning back the other way. Have fun! If you get lost, don't worry - it's part of the experience!

EasyPose(Sukhasana)

Sit with crossed legs, lengthen up through the spine and bring the palms into heart centre After taking a few deep breaths, I invite you to then wam up through the body by moving through side bends, twists and forward folds and backwards folds.

LowLunge(Anjaneyasana)

Step the right foot forward foot forward, stack the knee above the ankle Lower the left knee on the mat. Lengthen up through the spine and reach through the fingertips Allow the head to balance on both shoulders Take a few deep breaths, and then repeat on the opposite side

ArdhaHanumanasana (HalfMonkey)

Place the palms on either side of the front foot Start to walk the hands back and lengthen over the leading leg Take a few deep breaths, breathing into the hamstrings You can add blocks underneath your hands to bring the ground closer to you.

LowLunge(Anjaneyasana)with QuadStretch

Kick the foot back towards the bottom Grab hold of the foot and create extension through the quad. Our quads can be tight, so this can be a challenging posture Ensure that you back off if you feel pain

WarriorTwo(Virbhadrasana Two)