Slow Flow Yoga Sequence For Relaxation & Mindfulness

Slow Flow Yoga Sequence For Relaxation & Mindfulness

Slow Flow Yoga (also known as Gentle Flow Yoga) is a calming, restorative way to experience some of the best parts of yoga. A great slow flow yoga sequence can help you build mindfulness, presence and tranquility.

Your Slow Flow Yoga Sequence

We put together a soothing 10-asana slow flow yoga sequence designed for all levels. Tune into your truest nature without worrying about anything but the rhythm of your breath.

  • Cat Cow Tilts (Marjaryasana/ Bitilasana)
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Ragdoll Pose (Uttanasana)
  • Supported Yogi Squat (Malasana)
  • Supported Bridge Pose (Setu Bandha Sarvangasana)
  • Happy Baby Pose (Ananda Balasana)
  • Seated Forward Fold (Paschimottanasana)
  • Supported Inversion/ Legs Up the Wall (Viparita Karani)
  • Supine Twist (Supta Matsyendrasana)
  • Corpse Pose (Savasana)

Cat Cow Tilts (Marjaryasana/ Bitilasana)

Spinal openers are a wonderful way to ease into a sequence. Drop the belly and lift the gaze as you inhale, push in the to mat, round the spine and look back at the belly button as you exhale. Repeat this sequence as many times as you’d like, and don’t hesitate to sprinkle in dynamic movements like shoulder gazes or spacious hip circles.

Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is home base. Create a V-shape with the body, drawing the torso toward the thighs and bending the knees as much as you need to feel the weight come out of the wrists and into the heels. Find a point of focus or “drishti” between your feet, and practice deep, closed-mouth, ujjayi breathing. With your heart over your head, the calming effects of this pose will occur almost immediately.

Ragdoll Pose (Uttanasana)

From Downward Facing Dog, take a few light steps to the top of your mat and hang in your first forward fold: Ragdoll Pose. This asana lets gravity work for you. As you bend into the knees, drop the weight of your torso atop your thighs, reaching opposite hand for opposite elbow and swaying side to side. This dangling effect creates an intense and releasing lower back stretch.

Supported Yogi Squat (Malasana)

From Rag Doll pose, sink into a Supported Yogi Squat. Tuck a block under your hips to avoid any unnecessary intensity. This is slow flow yoga, after all! Draw your hands to heart center, close your eyes, open your hips and simply breathe.

Supported Bridge Pose (Setu Bandha Sarvangasana)

Place the block to the side of your mat, come to lie down on your back with your feet hips-width distance apart, then tuck the block underneath your hips for Supported Bridge Pose. This is a restorative but powerful way to stretch out the lower back, a source of tension in many bodies. Let gravity keep working for you as serenity unfolds.

Happy Baby Pose (Ananda Balasana)

After back bending, a counter-stretch like Happy Baby pose is a great way to release the sacrum and hips. Reach for the soles of the feet or backs of the thighs, draw the knees toward the sides of the body, and stamp the spine down onto the mat. Turn the corners of your mouth up into a gentle smile. Life is good!

Seated Forward Fold (Paschimottanasana)

Hug your knees into your chest and slowly make your way into a seated position with your legs outstretched in front of you.  Lift your arms by your ears, take a giant breath in, and fold gently forward over your thighs, reaching for your shins, ankles or feet. Bend your knees as much as you need to feel a liberating hamstring stretch and spinal release. Close your eyes. Let your head dangle. Tune in.

Supported Inversion/ Legs Up the Wall (Viparita Karani)

Lie back down on the mat and tuck a block underneath your hips. Lift your legs up toward the ceiling, effortlessly suspending as the fluid drains down from your feet. This pose is deeply restorative and recommended for anyone with sleep or stress issues. It’s known to improve circulatory and lymphatic functioning and trigger the thyroid and parathyroid glands, which regulate the way your body uses energy. Most importantly: it just feels good.

Supine Twist (Supta Matsyendrasana)

Hug both knees into your chest and drop them over to the right, letting your arms come into a t-shape as you gaze over your left hand. Feel free to close your eyes while you reset your spine. Flow back through center and drop your shape over to the left, redirecting your gaze and rounding out your release.

Corpse Pose (Savasana)

Savasana is the ultimate in letting go. It symbolizes the death of your practice and the opportunity to be reborn and renewed. Let your body be heavy and supported by the earth beneath you and melt into the mat. Resume normal breathing as you drift away, allowing the most important asana to wash over you.

Follow Your Bliss

Remember: a slow flow yoga sequence is all about you. Your breath. Your intuition. Your bliss. Wear that sentiment proudly in one of our Follow Your Bliss tank tops, or explore more great yoga clothing options in our collection. Relax, we’ve got you covered.  

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