Morning: Flow into your day

The early hours carry a special stillness — before the world awakens, the air feels lighter, your thoughts softer.

Starting your day with even five mindful minutes can change the tone of everything that follows.

You don’t need a full sequence or an hour-long practice — just space to breathe, stretch, and arrive.

Here’s a gentle morning ritual inspired by the Flow & Glow spirit:

Begin with three slow breaths — inhale through the nose, feel the expansion; exhale fully, feel the release.

Cat-Cow (Marjaryasana / Bitilasana) — awaken the spine, bring energy through move...



 

Evening: Return to stillness

As the sun sets over the lake or the Alps, the Swiss evening offers a quiet invitation to slow down.

Let this be your time to exhale the day — to release, reflect, and reset.

Try this evening calm practice:

Seated Breathing (Sukhasana) — close your eyes, place one hand on your chest, one on your belly; breathe gently and evenly.

Seated Twist (Ardha Matsyendrasana) — release tension in your back and shoulders.

Legs-Up-the-Wall (Viparita Karani) — let blood flow back to your heart, allowing deep restoration.

Finish with a moment of gratitude — one small thing that brought you peace today.

🌙 Let your breath soften, your body unwind, your mind settle into quiet gratitude.



The beauty of rhythm

When you begin and end your day with awareness, you build a rhythm that feels natural — not forced.

It’s not about perfection, but presence.

Just as Swiss life finds harmony between work and nature, your daily rituals can bring harmony between doing and being.

✨ Flow into your morning. Glow into your evening.

Because every sunrise and sunset can be a moment to return to yourself.

Flow and Glow Yoga