Grounded Vinyasa Flow | Build Strength, Find Balance & Move Into Dancer Pose

This is a full-body vinyasa flow designed to gently warm you up, build heat, and guide you into a playful yet grounding peak posture: Dancer Pose (Natarajasana).

We’ll begin with slow, intentional stretches to open the hips, hamstrings, shoulders, and side body—perfect if this is a morning practice or if your body needs a little extra patience today. From there, we’ll move through three rounds of Sun Salutations and two rounds of flowing sequences, linking breath to movement to help quiet the mind and bring you fully into your body.

As the practice builds, you’ll explore strength, balance, and expansion through Warrior variations, Wild Thing, Extended Side Angle, and steady transitions that prepare you for Dancer. I’ll walk you through different options and progressions so you can meet the posture exactly where you are—whether today is about finding balance, embracing the wobble, or simply staying present.

We’ll close with a guided breathing exercise to regulate your nervous system, slow your heart rate, and help everything you moved through settle and integrate.

This practice isn’t about perfection.
It’s about breath, balance, and showing up for yourself—exactly as you are.

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It’s truly an honor to practice with you.

Love you. I mean it, BYE 🩷

Social Media:
Instagram: / SoulLedYoga

🪷If you’re new, I’m Darcie — a yoga teacher, movement guide, and alignment junkie, mom, wife and I’m obsessed with helping you come home to yourself (body, breath, and soul first). I have over 200 hours of training in vinyasa yoga and have been practicing yoga for over a decade. For me, yoga isn’t about perfection or pretzels — it’s about presence. Classes with me weave together mindful movement, breath work, and energy awareness to help you reconnect with your power, release what’s been weighing you down, and move through life with more ease, more confidence, more presence, and more YOU. It has always been my experience that when I leave a great yoga class, I feel more ME than when I walked in. That is what you can expect here. The when you spend time, soul led on your mat, that you feel more YOU with every practice.

00:00 Introduction
00:27 Warm Up Stretch
06:09 Sun Salutations
10:49 Flow
15:56 Dancer's Pose
19:11 Breathing Exercise