all right this is going to be a breakdown of what I call a buildup flow other people call it a ladder flow or an add-on and it's basically taking multiple sequences stacking on top of each other to create a nice long flow so I would call it maybe like a sun BC combo starting with neutral pelvis starting to open things up every time so we'll build the right side just show one side how it's built obviously you go right left right left right left so from downward facing dog inhale right leg up exhale stepping to right hand spinning the back foot flat I'll also be giving some cues here on how I like to cue in this Warrior one I prefer a shorter wider stance that's why I cue stepping to the hand hips will shift to the left a little bit and with an inhale Warrior One rising up what we see a lot is that people dump in the front so pulling the hip points up squaring off the hips bottom ribs drawing in engaging transverse abdominis exhale leaning forward sweeping the hands behind hovering floating over the thigh inhale we're going to straighten the front leg reach up high and then exhale chaturanga inhale up dog exhale downward facing dog repeating that on the left and then moving on to the next piece part number two addon number two inhale right legs starting with the same thing exhale step inhale Warrior one now we're moving just with the breath exhale hands sweep behind inhale We rise and as I add on WE slow things down pivoting to the side and as we come into our side position it's coming up with an inhale and an exhale down to the back of the mat and what's wonderful about this when I transition from Warrior 1 shorter wider stance as I come to the side I can now make make my stance longer and more narrow for Warrior 2 and I'm facing the back of my mat Focus always as I I cue constantly hip points up bottom ribs in back hip forward a little bit so left knee aligns inhale reversing the warrior exalted relaxing the front toes pressing into outer edge of back foot exhale extended side angle offering any variation from here I like to work on creating a straight line from the foot to the knee to the hip shoulder out through elbow and fingertips pressing the pelvis forward and sending some weight into the back leg with an inhale we'll reverse triangle to finish up the second round exhale hands to the ground chter up inhaling up exhale downward facing dog we would do this again with the left from the back of the mat all the way through finishing at the front of the mat downward facing dog so round three add on inhale right leg up beginning stays the same exhale step inhale Warrior One exhale hands sweep behind inhale rise and pivot exhale Warrior Two back of the room inhale reversing the warrior exhale extended side angle inhale we add on again turning to the side hands up high and heels in very big important cue to coming into goddess bringing the heels in to goddess first time we're in goddess tailbone down knees out chest up bottom ribs knit coming out of it with an inhale heels are going to Pivot outward this is key for transitioning and I reach up what I had uh everyone do to add a little bit more fluidity to this is I have them lean to the left and with that exhale breath crawl to the front now I'm adding on this Crescent lunge reaching the arms up bottom ribs knit um often times I do modified Crescent to keep people in a neutral pelv this but we'll be queuing that bottom ribs in tailbone down exhale chatarunga inhales up exhales down dog do the left we would move around to the other side of the mat and start to work our way back now the last round that we're adding on here remember the first part is always the same so they start to build that muscle memory inhale right leg up exhale step inhale Warrior One exhale hands s inhale rise PIV the feet exhale Warrior Two back of the mat inhale reverse exhale extended side angle inhale rise pivot Heels come in exhale goddess inhale heels out exhale lean left and take it all the way around inhale is Crescent pose now this is the last add-on piece exhale hands sweep I'll pause here outer right hip draws back back leg straight as can be inhale hands to Heart shifting into Warrior 3 first time giving them some ability to stabilize a little bit find the alignment exhale standing splits placing left foot next to the right I prefer a chair the difference the space in the feet utkatasana up feet together knees together chair a little bit apart so left foot comes down inhale chair pose hips back if you see the extension to the spine like this pulling in the bottom ribs exhale folding forward inhale half lift exhale changa inhaling up exhales down now I'll show you what it looks like one breath per movement as I posted on social media Instagram inhale leg up exhale step inhale Warrior One exhale hands sweep inhale rise pivot the feet exhale back of the room Warrior Two inhale reverse the warrior exhale extended side ankle inhale rise to the side heels in exhale goddess heels out inhale exhale War uh excuse me leaning to the front inhale Crescent lunge exhale hands sweep behind inhale Warrior three lift the chest exhale breath forward fold left foot comes down inhale chest up chair exhale fold forward inhale half lift exhale cha inhale up exhales down moving on to the left and flowing with the breath so it's a build-on we did Warrior one at the first piece we took that just front of the mat we ended up taking it to the back of the mat for Warrior 2 reverse side angle chaturanga from the back of the mat we added on same pieces but we brought it through goddess around to the front Crescent lunge and on the fourth round of adding on of the ladder we added the balancing Warrior 3 into standing splits and chair so there's four sequences that happened the setup four different parts and then I have a flow uh after that a couple times on each side