To run a successful yoga session, you can’t simply repeat the same pose over and over again. Center your practice around a theme. Call it a spiritual sequence to learn about self-acceptance, or it can be a fast-paced flow that strengthens certain parts of your body.
By putting separate poses into the correct sequence and combining breathwork with movement, you’re lessening the chance of hurting yourself, and you put the energy where it belongs. Here are my favorite yoga flows arranged to inspire your yoga routine.
1. Yin-Inspired Flow
Easy and calming, this is a gentle flow that’s centered around the Yin yoga style. It takes you through eight simple poses to ease your entire body, especially after you finish a hot yoga class.
- Butterfly Pose: Loosen your lower back first and give your body the relaxation it deserves before the straddle pose.
- Straddle Pose: This pose relieves tension from your neck, back, ribs, and pelvic joint area.
- Dragonfly Pose: Known as a peak pose, the dragonfly pose stimulates the ovaries and gently opens your inner knees.
- Child’s Pose: Relaxing and healing, the child’s pose can help you steer clear of fatigue while boosting the strength of your back, neck, and thighs.
- Sphinx Pose: Give your shoulders another treatment with the sphinx pose. It helps stabilize your shoulders, strengthens the spine, and firms the buttocks.
- Seal Pose: On the higher end of the challenge spectrum, the seal pose focuses on the spine, opens up your chest, and strengthens your upper body at the same time.
- Happy Baby Pose: Other than activating the bladder and kidney meridians, the happy baby pose also stimulates Svadhisthana, known as the sense of belonging.
- Reclining Twist Pose: As your Svadhisthana has been opened, end your flow with the reclining twist pose to create a sense of well-being, compassion, and empathy.
2. Standing Yoga Flow
This yoga flow can be done anywhere. It’s easy and doesn’t require much space. It mostly comprises the standing poses to work on posture and your pelvic area.
- Big Toe Pose: It gives your brain the rest it deserves, fights anxiety, and improves digestion.
- Mountain Pose: Learn to be grounded and feel connected to the earth.
- Downward-Facing Dog: It stretches your spine and slowly enhances the physical mobility along your entire body.
- Low Lunge: This pose opens and strengthens your hamstrings, quads, and groin.
- Triangle Pose: Not only does it lengthen the spine, open the shoulders, and enhance stability, but a low lunge also aids the digestive system and eases your mind.
- Warrior II: This pose is perfect for boosting tired limbs and improving balance and stability.
- Downward Dog Split: The pose directs your attention towards the pelvic area and strengthens the arms and cores.
- Low Lunge: Get back to low lunge and mark the end of the flow.
3. Gentle Floor Yoga Flow
A successful yoga flow doesn’t need a big space. This creative flow is the best call for those who need to shake it up on a small floor plan or just a mat; easy on your body and gives your tired cores a gentle massage too.
- Cat Pose: It’s a great warm-up to kick start the yoga sequence and helps you prepare for the hamstring stretch.
- Hamstring Stretch: Move on with this pose to improve the motion around the hips.
- Figure 4 Stretch: Focus on the outside of your hips, glutes, and butt for better mobility.
- Happy Baby Pose: Linger to the happy baby pose to reduce lower back pain and improve tiredness and mental health.
- Seated Forward Fold: This is the best pose to relax your tired mind and help you focus.
- Seated Spinal Twist: This is one of the most common restorative yoga poses that enhances spinal mobility and supports digestion.
4. 10-Minute Yoga Flow For Busy Bees
Looking for a healthy routine to fill up your afternoon break at work? Try out this easy-to-follow yoga sequence that takes less than 10 minutes. The sequence will positively impact your energy and mental health, especially with a hectic schedule.
- Mountain Pose: Stand upright with your bare feet, feeling the kiss of the earth.
- Standing Forward Fold: Move on with a calming posture to lengthen your hamstrings and reduce stress.
- Downward Facing Dog: The pose stretches your spine, alleviates back pain, and slowly enhances physical mobility along your entire body.
- Low Lunge: Target your hamstrings again and let the pose improve your posture and promote good mental health.
- Crescent Lunge: Practice this pose to open your chest, shoulders, and torso.
- Crescent Lunge with Twist: Combine the previous pose with twisting to improve digestion.
- Dancer Pose: This challenging pose will strengthen your hamstrings, calves, and quadricep muscles for flexible mobility.
5. Creative Yoga Flow To Combat Negative Emotions
There’s no better way to steer clear of emotional thoughts and negativity than soaking yourself in compassion and the spiritual world. This flow also helps you open the hips, hamstrings, and heart to achieve the power of self-acceptance and overcome fears.
- Crescent Pose: It’s a variation of high-lunge warrior 1 to strengthen the legs and open your hip flexors.
- Downward-Facing Dog Pose: Move on with the downward-facing dog pose, open your shoulder blades and move your hunched shoulders away from the ears.
- Low Cobra Pose: This version of the full cobra pose helps with the muscles of your back and works the quads and glutes.
- Wild Thing Pose: Slowly flip your body over for a full, dynamic stretch. This pose needs to be done correctly to prevent injury.
- Goddess Pose with Yoni Mudra: Sit down on your mat with Yoni Mudra to cultivate creative energy and get away from the chaos.
- Wide-Legged Standing Forward Bend: The calming pose does an excellent job supporting your legs and strengthening your spine.
- Garland Pose: Bend your back backward and close your hips; now it’s time to focus on the strength of your feet, ankles, and legs.
- Head-To-Knee Pose: Have your legs outstretched in front of you as you sit; this mild spinal twist will calm your mind.
- Seated Tara: Return to the normal seated hip-opener pose as you practice to combat the discomfort and reap the rewards.
You might be interested in learning about Nidra yoga.
6. Happy Shoulders, Happy Back
This sequence will give your shoulders and back training, especially for those who deal with pain associated with a desk job. It combines nine different poses starting with the forearms and ending with a seated forward fold position.
- Forearm Wall Slides: Face the wall in a standing position with your elbows at a 90-degree angle. This pose will strengthen your spine and stretch the back muscles. Repeat five times.
- Forward Fold: This intense standing pose will improve your overall posture, increase your hip flexibility, and provide a deep stretch along the backside of your body.
- Cow Pose: The best thing about the cow pose is that it removes tension tucked along your upper body and gives your shoulders and back a gentle massage.
- Forearm Plank: When done right, the pose improves your calves, shoulders, and hamstrings.
- Sphinx Pose: Give your shoulders another treatment with the sphinx pose that helps stabilize them, strengthens the spine, and firms the buttocks.
- Locust Legs: Game up your fitness level with this challenging pose that improves your core muscles and targets spinal mobility.
- Bow Pose: This pose heats the entire body and gradually strengthens your legs, back, and buttocks.
- Puppy Pose: It improves flexibility and calms your mind, and loosens up your upper back, hips, and arms.
- Seated Forward Fold: Cap it off with a pose that provides a deep stretch for your entire body, feel the warmth, and relax.
Check out these yoga meditation room ideas so you can practice at home.