Classic Slow Flow — 50 Min

A 50-minute intermediate yoga session focused on classic slow flow. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encourage

Duration

50 min

Difficulty

intermediate

Equipment

yoga mat

Muscle groups

back, full-body, glutes, legs, side-body

Exercises

1. 1. Mountain Pose

   1 sets · 4 min total (both sides where applicable) reps

   Stand tall, relax shoulders, and breathe evenly. Move without pain; breathe normally.

2. 2. Sun Salutation A

   1 sets · 4 min total (both sides where applicable) reps

   Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

3. 3. Warrior I

   1 sets · 5 min total (both sides where applicable) reps

   Ground rear heel, square hips gently, and raise arms; repeat both sides. Move without pain; breathe normally.

4. 4. Warrior II

   1 sets · 5 min total (both sides where applicable) reps

   Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

5. 5. Reverse Warrior

   1 sets · 5 min total (both sides where applicable) reps

   Reach front arm upward and back without collapsing the waist; switch sides. Move without pain; breathe normally.

6. 6. Extended Side Angle

   1 sets · 5 min total (both sides where applicable) reps

   Rest forearm lightly on front thigh and reach top arm overhead; switch sides. Move without pain; breathe normally.

7. 7. Downward-Facing Dog

   1 sets · 5 min total (both sides where applicable) reps

   Lift hips up and back; soften knees and lengthen the spine. Move without pain; breathe normally.

8. 8. Bridge Pose

   1 sets · 5 min total (both sides where applicable) reps

   Press feet into mat and lift hips while keeping knees aligned. Move without pain; breathe normally.

9. 9. Supine Twist

   1 sets · 5 min total (both sides where applicable) reps

   Lie down, lower knees to one side, and turn head comfortably; switch sides. Move without pain; breathe normally.

10. 10. Savasana

    1 sets · 7 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.