Scanned the QR code in your Rooted Yogis companion booklet? Here are more Flows to try – pose and breath sequences for specific moments, pulled from the same 50-card deck.
Test Prep Flow
Focus + Confidence + Clarity
Goal: Alert but calm, to improve concentration and memory.
- Easy Seat
- Box Breath
- Finger Breathing
- Mountain Pose
- Chair Pose
- Warrior I
- Warrior II
- Star Pose
- Dancer
- Half Moon
- Forward Fold
- Half Lift
- Final Rest
💡 Why it works:
- Balanced activation – not too calm, not too wired
- Standing poses build confidence and grounding
- Box Breath sharpens focus and cognitive control
Sensory Flow
Predictable + Gentle + Contained
Goal: Reduce overwhelm, create safety and body awareness.
- Easy Seat
- Bumblebee Breath
- Self-Soothing Hug
- Cat → Cow
- Child’s Pose
- Tabletop
- Garland Squat
- Seated Forward Fold
- Half Butterfly
- Reclined Butterfly
- Legs-Up-the-Wall
💡 Why it works:
- Repetitive, predictable movements
- Close-to-ground shapes create safety
- Humming supports sensory regulation
Trauma-Sensitive Flow
Choice + Agency + Safety
Goal: Empowerment, gentle reconnection to the body.
- Easy Seat (with the option to opt out)
- Self-Soothing Hug
- Balloon Breath
- Cat → Cow
- Child’s Pose (optional)
- Tabletop
- Warrior II (strong and stable)
- Triangle
- Forward Fold (with choice)
- Knees-to-Chest
- Supine Twist
- Final Rest (or seated rest option)
💡 Why it works:
- Built-in choice and autonomy
- No forced vulnerability
- Alternates grounding with gentle strength
Sleeplessness Flow
Slow Down + Melt + Drift
Goal: Deep parasympathetic activation, toward sleep readiness.
- Flower Breath
- Bumblebee Breath
- Cat → Cow (slow)
- Child’s Pose
- Forward Fold
- Seated Forward Fold
- Butterfly
- Supine Twist
- Knees-to-Chest
- Happy Baby
- Legs-Up-the-Wall
- Final Rest (long)
💡 Why it works:
- Forward folds and supine poses support sedation
- Humming and slow breath quiet the nervous system
- Ends fully still
Yoga For Every Body 