No matter if you’re battling stiff and sore muscles or are simply in need of a solid stretch, this yoga flow from Phyllicia Bonanno, an instructor with the Sweat app, has got you covered. Bonanno practices vinyasa yoga, a style of yoga that involves a dynamic flow of poses and movements that are linked together with purposeful breaths.
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Don’t worry if you’re new to yoga. “This flow is perfect for beginners or if you’re looking to just strengthen your foundation,” Bonanno says. With this workout, Bonanno will guide you through poses that are key to many yoga sequences — including Cat-Cow, Downward-Facing Dog, Upward-Facing Dog, Warrior 1 and 2, and Mountain pose.
Grab a yoga mat to get started. You’ll begin in a comfortable seated position, and Bonanno will guide you through a few full breaths to help you get centered and ready to tackle the flow.