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Flow for Posture — Extended Collection YOGA 016

A 40-minute intermediate yoga session focused on flow for posture. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encouraged

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Duration
40 min
Difficulty
intermediate
Equipment
yoga mat
Muscle groups
back, full-body, glutes, legs, shoulders

Exercises

  1. 1. Cat-Cow

    1 sets · 4 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. Pigeon Prep

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

    From all fours, bring front shin forward and keep hips supported; switch. Move without pain; breathe normally.

  3. 3. Cobra Pose

    1 sets · 4 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 · 4 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 · 4 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 · 4 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 · 4 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 · 4 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 · 8 min total (both sides where applicable) reps

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

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