The sun was only beginning to rise when the calming flow began, its first rays slipping through the curtains like gentle fingers brushing the air. A soft golden glow filtered into the room, painting everything with peaceful warmth — the mat, the wooden floor, the quiet breath waiting to be awakened. This was the perfect moment, the quiet moment, the moment when the world still slept but your body was ready to greet the day with softness.
A deep inhale.
A slow exhale.
The flow began.
Mountain Pose (Tadasana)
You stood tall at the top of the mat, feet planted firmly, toes spreading, grounding into the earth. The air felt cool against your skin, the morning stillness wrapping around you like a light blanket. Your spine lengthened. Shoulders relaxed down your back. The crown of your head lifted toward the sky as if drawn by invisible strings.
This was the essence of the calming compilation — strength without effort, awareness without tension. Nika’s voice guided gently in your mind: “Root down, rise tall, breathe freely.” And you did.
Forward Fold (Uttanasana)
From the stillness of the mountain, you folded forward slowly, vertebra by vertebra, like a ribbon cascading downward. Your fingers brushed the mat. Your neck relaxed, head hanging heavy. The hamstrings greeted the stretch with a sigh, a long whisper of relief. Your breath warmed your legs as you hung there, feeling your body lengthen from the back of the heels to the base of the skull.
Every inhale expanded possibility.
Every exhale released something old.
Half Lift (Ardha Uttanasana)
With palms sliding up your shins, you lengthened your spine forward, creating a long, beautiful line from tailbone to crown. The back muscles woke up gently, the heart drew forward, and the whole world seemed to flatten into simple, perfect calm.
The morning felt cleaner.
Your mind felt clearer.
Plank to Child’s Pose
One step back.
Then the other.
Plank.
Your core engaged, not aggressively, but with quiet strength. Arms steady, legs firm, breath smooth. You held the pose for just a moment — enough to feel power, not enough to feel strain.
Then slowly, beautifully, you melted down into Child’s Pose, knees open, arms reaching long in front. Forehead pressed to the mat. Breath deepened naturally, flowing into your back ribs, expanding the space between them like delicate wings.
This was a moment of surrender.
A pause.
A reset.
Cat-Cow (Marjaryasana–Bitilasana)
You rose to hands and knees, finding a steady tabletop. The flow into Cat and Cow felt like waves washing through your spine.
Inhale — belly drops, heart opens, tail lifts.
Exhale — spine rounds, chin tucks, body curls inward.
Your spine moved like silk sliding through fingers, smooth and effortless. Every motion melted stiffness. Every breath massaged the inside of your body. It felt like your whole back was waking up in the gentlest way possible.
Downward-Facing Dog (Adho Mukha Svanasana)
You lifted your hips, pressing back into the familiar inverted V. The stretch traveled from your hands into your shoulders, down your spine, along your hamstrings, finally reaching your heels. The pose felt like a full-body exhale — space created, tension dissolved, energy flowing.
Feet pedaled gently, hips swayed side to side, the pose becoming its own mini dance of release.
Low Lunge (Anjaneyasana)
One foot glided forward between your hands, the knee stacking above the ankle. Your hips sank, stretching the front of the body like a sunrise warming the horizon.
You lifted your chest, arms sweeping overhead, fingers reaching upward. Your breathing grew deeper, fuller, more open. The lunge was not about pushing but softening — letting the hips relax into the stretch while the spine rose toward the sky.
You switched sides, enjoying the same melting ease on the other leg.
Warrior II (Virabhadrasana II)
From lunge, you rose gracefully into Warrior II. Legs strong, arms extending long in opposite directions. The body created a powerful line — grounded, steady, unwavering.
Your gaze settled gently over your front fingertips. Nothing fierce. Nothing aggressive. Just calm focus. A quiet warrior standing in the morning light.
Your breath made the pose feel alive.
Your stillness made it feel sacred.
Reverse Warrior
Your back hand slid down your leg while your front arm arced overhead. Your side body opened like a stretching sunrise. The ribcage expanded gently, breath flowing into new spaces.
It felt like a soft celebration — a pose that smiled without moving.
Triangle Pose (Trikonasana)
Straightening the front leg, you reached forward and folded sideways, creating a beautiful, elegant triangle with your body. One hand rested lightly on the shin, the other pointed toward the sky.
Your chest spiraled open.
Your breath deepened.
Your mind became still.
This pose felt like a suspended moment — timeless, balanced, peaceful.
Seated Forward Fold (Paschimottanasana)
Sitting down slowly, legs extended, you folded forward over them. There was no rush to reach your toes. The journey mattered more than the destination.
Your spine lengthened with each inhale.
Your body melted deeper with each exhale.
The stretch embraced your entire back body with soft, calming intensity. It was one of those poses that held you gently, like a quiet lullaby for your muscles.
Butterfly Pose (Baddha Konasana)
Bringing the soles of your feet together, you let your knees fall outward. Your hands wrapped around your feet, and your torso folded forward like a blooming flower bowing toward the earth.
Your inner thighs softened.
Your hips opened.
Your mind drifted into peaceful stillness.
Supine Twist
Lying down, knees bent, you let them drift to one side while your gaze turned to the opposite direction. Your spine rotated gently, releasing tension hidden deep inside.
The twist was soothing — like someone wringing out stress drop by drop.
You switched sides slowly, savoring every moment.
Savasana — Final Rest
Finally, you stretched out long onto your mat. Arms relaxed by your sides. Legs heavy. Breath soft. The entire body completely surrendered.
The room was silent.
Your mind was open space.
Your body was warm, loose, peaceful.
The compilation of poses came together here — in stillness, in softness, in pure, quiet calm.
Nothing to do.
Nothing to fix.
Nothing to achieve.
Just being.
Just breathing.
Just resting.
Minutes passed like warm waves.
Your whole body felt renewed.
Slowly, gently, you wiggled your fingers, your toes, rolled to your side, and rose to a comfortable seat. The flow was complete.
And you felt light.
Clear.
Peaceful.
Alive.
