Flow for Posture — 20 Min

A 20-minute intermediate yoga session focused on flow for posture. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encouraged

Duration

20 min

Difficulty

intermediate

Equipment

yoga mat

Muscle groups

back, full-body, glutes, legs, shoulders

Exercises

1. 1. Cat-Cow

   1 sets · 2 min total (both sides where applicable) reps

   On hands and knees, alternate spinal extension and flexion with slow breaths. Move without pain; breathe normally.

2. 2. Puppy Pose

   1 sets · 2 min total (both sides where applicable) reps

   Walk hands forward from tabletop, keep hips over knees, and soften chest. Move without pain; breathe normally.

3. 3. Cobra Pose

   1 sets · 2 min total (both sides where applicable) reps

   Press lightly through palms and lift chest without compressing lower back. Move without pain; breathe normally.

4. 4. Locust Pose

   1 sets · 2 min total (both sides where applicable) reps

   Lie face down, gently lift chest and legs while keeping neck long. Move without pain; breathe normally.

5. 5. Warrior I

   1 sets · 2 min total (both sides where applicable) reps

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

6. 6. Triangle Pose

   1 sets · 2 min total (both sides where applicable) reps

   Straighten front leg softly, hinge at hip, and lengthen both sides; switch. Move without pain; breathe normally.

7. 7. Thread the Needle

   1 sets · 2 min total (both sides where applicable) reps

   Slide one arm under torso and rest shoulder gently; switch sides. Move without pain; breathe normally.

8. 8. Bridge Pose

   1 sets · 2 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. Savasana

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

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