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The playlist I used for timing through this sequence is provided. I encourage you to use it. Sing! Let your body feel the frequency of your worship. As you practice this flow throughout the week your body will develop muscle memory so that you may not need to listen to the volume on the video for directives, or you may want to mute it to move more freely or remain longer in your favorite postures and use the video for visual cues. This is your practice, your worship. Be encouraged to move at your own pace and in your own way.

Spotify Playlist: My Humanity

Yoga Flow Videos: 

To protect your joints, I am a big fan of rocking in and out of postures (or side to side) instead of holding a static pose. Move with the music.


As you explore your range of motion and alignment in each posture be mindful of joint pain (versus muscular stretching or discomfort) and back off any posture that causes pain or cramping. Find an accessible modification or alternative posture. We are all working towards greater mobility and are each in our own place in life, in the Spirit, and in our physical bodies. Do not measure your "success" by someone else's yardstick. Enjoy the journey, my friend!

~ insert video - yoga flow  - standing/warm-up ~

~ insert video - yoga flow  - table/prone ~

~ insert video - yoga flow  - sitting ~

~ insert video - yoga flow  - supine/relaxation ~

Yoga Flow by 

Yoga Flow Sequence: 


And What Remains – Josh Garrels (6:24)

  • 4-count Breath

  • Rock Heel/Ball

  • Root Down to Rise Up

  • Cactus Mountain Salutation

  • Tree Hugger (rhomboid focus) – Back Bend

First – Lauren Daigle 3:48

  • Deltoid Stretch

  • Lateral Stretch – Atlas Circles

  • Windmill Circles

Broken Vessels – Hillsong 5:10

  • Wide-leg Forward Fold

  • Step back to Downdog

  • Three-legged Dog – Wild Thing



Touch the Sky – Hillsong 4:22

  • Cat/Cow

  • Hip/Shoulder Circles

  • Cross Crawl Ext/C-Stretch (mod w/ bent knee)

  • Puppy/Dolphin



King of My Heart – Will Morrison 4:08

  • Sphinx/Cobra

  • Alligator – twist



My Story – Big Daddy Weave 4:38

  • Nodding Stretch

  • Cat/Cow

  • Shoulder Circles

  • Rock Star Flow

Be Still – Hillsong 5:21

  • Cobblers’ (Bound Angle) – Forward Fold

  • Head to Knee FF – Rainbow Twist

  • Extended Leg – Lateral Stretch – Opening Twist



Just Be Still – Casting Crowns 3:41 

  • Knees to Chest

  • Fish – take it slow and introduce several variations coming back to Knees to Chest between introductions

Come as You Are – Crowder 4:49

It is Well (Live) – Bethel 6:25

  • Legs-Up-the-Wall

  • Lumbar Twist

  • Hip Opener

  • Supine Pigeon

  • Bridge

  • Happy Baby


Final Relaxation

Faith’s Hymn – Beautiful Chorus 6:19



How Great is Our God – Chris Tomlin 5:05

  • Windshield Knees

  • Roll Neck/Shoulders

  • Seated Cat/Cow

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