A Slow Flow for Low Energy Days

When your energy feels low but your body is calling for movement, the best approach is to stay close to the earth. This session is designed to meet you exactly where you are, offering a slow-paced, floor-based sequence that prioritizes mindful transitions over physical exertion.

The sequence weaves together several key elements to help you reconnect. We work with syncing simple, intentional movements with the breath to steady the nervous system, while incorporating lateral stretches to open the ribs and spine. The practice also includes gentle twists to release mid-body tension and a comprehensive full-body stretch to leave you feeling spacious and grounded.

No props are required to participate, but if you have favourites you enjoy using for extra support, feel free to grab them.

Join me on the mat to honour your energy and move with ease.

Transcript

And just begin to arrive here on your mat Soften your gaze or close your eyes if that feels good. Just feel your mat and your body. Notice the areas in your body that are touching the mat. And see if you can feel them. Getting a little bit heavier. He's grounding more. Your arms by your side, Palms face up. Fingers gently curled in. And just bring your awareness to your breath. Notice the. . . How your breath feels. Notice the quality of your breath if it's fast or slow, Deep or shallow. Without trying to change it or label it. Starting with a few cleansing breaths, Take a deep breath in through your nose. And then open your mouth and slowly sigh it out, Let it go. Two more just like that. Deep inhale through your nose. And then really slowly and quietly sigh it out through your mouth. And one more like that deep inhale And exhale through your mouth. Empty all the air out. And then continue breathing deeply in and out of your nose if that feels good. And as you breathe here Just notice if There's any part of your body that's maybe a little tight or sore. That may need a little bit more love during practice. Just being mindful of that. If anything I say during practice doesn't feel right for you please don't do it. Come out of the pose and just take a resting posture that works for you. On your next inhale, Feel your body expand, Your belly rise. And as you exhale, See if you can get a little bit heavier on your mat, Letting everything go, Soften your shoulders. And then from here. Hug both knees into your chest and just gently rock from side to side. Massaging your lower back. Again, Just noticing how your body feels if it's maybe a little stiff. Or tight. Energetic or tired. Noticing. And then holding on to your right knee, Extend your left leg long on the mat and flex your left foot. So pressing your left heel away, See if you can pull your right knee in just a little bit more. So grounding your shoulders, Letting your shoulders be soft. Just notice where your right knee wants to go. Maybe it wants to come towards your chest. Maybe towards your armpit, Just noticing where it wants to go. And then pressing your left leg down on the mat, Pushing the left heel away. With every exhale, See if you can pull your right knee towards you just a little bit more. Continuing to breathe deeply. Take a deep breath in. Exhale all the air out. Bring your left hand to the outside of your right knee, And you're just gently going to guide your knee towards the left side, Coming into a really easy supine twist. You can extend your right arm towards the right. See if you can ground your shoulders so right palm up or down Just notice this twist in your body. Breathing deeply. You can turn your head towards the right side if that feels good in your neck. Keeping your gaze soft or your eyes closed. Take a deep breath in. And a long breath out. Slowly come back to center and then hug both knees into your chest again. Just gently rocking from side to side. Massaging your back. Then holding on to your left knee with both hands extend the right leg long flex your foot press your leg down towards the mat and then pull your left knee in towards your body and again this side just notice where your knee wants to go maybe it wants to come towards the center maybe towards the left side a little bit more See if you can ground your shoulders and then breathe here. With every exhale see if you can pull your left knee a little bit closer to your body. Bring your right hand to the outside of your knee and gently guide your knee towards the right side. You can extend your left arm towards the left side palm up or down maybe turn your head towards the left if that feels good in your neck Just breathing into this twist. Noticing how the sight feels. Slowly come back to center hug both knees into your chest Just making circles with your knees in one direction. And then switching sides to the other direction. Bring your feet flat on the mat and just gently roll onto your left side in a fetal position using your bottom arm as a pillow. Pause here. Noticing how your body feels after those. First few movements. Postures When you're ready, Slowly push yourself up to a comfortable seat, Sitting. With your spine tall. So you can grab. A pillow. Cushion, Maybe. . . Double up your Mac. So you can sit a little bit taller tilting your hips forward sitting in a comfortable seat. So if sitting cross leg doesn't feel good for you, You can sit on your shin. On a block Letting your hands rest somewhere on your body on your legs in your lap Palms can be up or down. And then find the spots on the ground in front of you and soften your gaze on that spot. Or close your eyes if that feels good. Coming back to your breath. See if you can lengthen. Your inhale. And your exhales. Maybe breathing in for a count of four. Pausing at the top. And then exhaling for a count of four. Pausing at the bottom. Inhaling for a count of four. Pausing at the top. And then exhaling for a count of six. Pausing at the bottom. Inhaling for a count of four. Pausing at the top. And exhaling for a count of eight. Pausing at the bottom. Take a deep breath in. Open your mouth. Slowly sigh it out. Let it go. Bring your hands by your side, Inhale, Reach your arms all the way up, Palms touch overhead. And exhale, Bring your hands to your heart center and bow your head to your hands and think of one thing that you are grateful for today. Inhale, Reach your arms all the way up, Palms touch overhead. And exhale, Hands to your heart. One more like that. Inhale. And exhale. Bring your left hand by your side fingertips down on the mat or you can plant your palm on the mat. Inhale, Reach your right arm all the way up and over towards the left side. So you can walk your left hand towards the left a little bit more or maybe bend your elbow. Then see if you can ground both hips down. Soften your shoulders down your back. Feeling the stretch on the right side of your body. From your right hip all the way to your fingertips. Take a deep breath in. And exhale, Lean a little bit more. Good, Inhale, Come all the way up. Switching side so right fingertips or right palm on the mat by your side Inhale reach your left arm all the way up and over towards the right side Can't. Grounding your hips. Feeling the stretch on the left side of your body. Next inhale, Come all the way back to center. Then pausing here again hands rest somewhere on your body Take a deep breath and lengthen your spine. And then exhale, See if you can ground through your hips, Getting a little bit heavier on your mat. Inhale your spine as long. Exhale, Shoulders move down your back. Now moving into a twist, Bring your left hand behind you. Tent your fingertips. And use your arm to sit a little bit taller. Bring your right hand to the outside of your left leg, Your left knee. Inhale to sit tall. And exhale, Twisting from your belly. Towards the left side. So with every inhale your spine gets long. With every exhale, You twist just a little bit more. Maybe turning your head looking over your left shoulder. If that feels good in your neck, You can tuck your chin just a little bit, Feeling the stretch. The right side of your neck. Take a deep breath in. And exhale, Twist. Just a little bit more. Slowly come back to center and switching sides so right hand behind you tend to your fingers So you can sit a little bit taller. And then bring your left hand to the outside of your right knee, Your right leg. Good. Inhale to sit tall. Exhale to twist from your belly. Maybe looking over your right shoulder. Maybe tucking your chin a little bit, Lengthening. The left side of your neck. Take a deep breath in. And exhale to twist. One more inhale. And exhale Good. Slowly come back to center and again pause here. Breathing deeply. Noticing how that felt. Your spine the sides of your body in your neck in your lower back Good. Now from here, If you're sitting cross leg, You can, If it feels good, You can bring your right leg so it's in front of your lap. And if that doesn't feel good, Just sit whatever feels comfortable. And then just starting to walk your hands forward. So tanting your fingers, Just walking your hands forward. So hinging from the hips and leaning forward, Coming to a seated forward fold. And just moving as far forward as it feels good. So you may feel this in your right hip, The outside of your right thigh. Your lower back. I'm just making sure there's no pain or discomfort. And moving back if you feel any sharp pain. And if you can, You can walk your hands forward a little bit more. Take a deep breath in. And a long breath out. From here, Start to walk your hands towards the right side. And then walk your hands towards the left side. Good. Slowly coming back to center. And then walking your hands back. Close your body sitting up tall. We're going to switch sides. So bringing your left foot in front of the right. So this may feel a little bit weird or it may feel better in your body depending on how you normally sit or how open your hips are on either side. And then starting to do the same thing on this side. So starting to walk your hands forward. Just notice where you feel this pose. You may feel it on the outside of your left leg. Your left thigh, Your lower back. Just notice. Where you want to pause. Again, Making sure there's no discomfort in Your knees, Your lower back. Deep breath in. Long breath out. Start to walk your hands towards the left side. And then walk your hands. Towards the right side. Come back to center and then come all the way up to a seat. Slowly start to roll onto your hands and knees. Coming to a tabletop position, So moving your props away. Coming to your hands and knees, Your wrists under your shoulders, Knees right underneath your hips. You can keep your toes tucked if that feels better in your knees or you can pad your knees with a blanket. Roll up your mat, Spread your fingers wide. And see if you can pull your shoulders back away from your ears. You're looking straight down so the back of your neck is long. Pull your belly towards your spine. Tabletop pose. Moving through some cat-cows with our breath. Inhale. Drop your belly. Open up your heart. Look up. Exhale to round your back, Tuck your tail, Look down, Pull your belly towards your spine. Good. Inhale. Drop your belly. Open up your heart. Look up. Cow pose. Exhale, Round your back, Tuck your tail, Look down, Cat pose. One more, Just like that. Inhale. And exhale. Come back to tabletop position. And then extend the right leg back, Keeping the toes on the mat to start. Just start to rock back and forth a few times. Just notice how this feels. In your right ankle, In the back of your leg, In your shoulders, In your wrists. Just walking back and forth. Good. You can stay here, Or if you like, Flex your foot and lift your heel up just to the level. Of your hips, Toes are pointing straight down. And then stay here, Or if you like, Press the right hand down and extend the left arm forward, Your thumb facing up. So coming to balancing table. Pull your left shoulder away from your ear. Pull your belly towards your spine. Good. Take a deep breath in. And a long breath out. One more inhale. And exhale. Get slowly. Bring everything back down, Coming back to tabletop position. Switching sides. Left leg extends long, Keeping the toes on the mat, Just walk back and forth. Noticing again how this feels in your body. Your left ankle back of your leg in your shoulders, In your wrists. Good. And then coming back to center, You can stay here or flex your foot and lift your heel up just to the level of your hip. Get toes pointing straight down so your hips are level with the mat. And then stay here if you like. Press the left hand down and extend the right arm forward. Pull your shoulder away from your ear. Your thumb is facing up. Balancing table. Belly to spine. And you're looking straight down so the back of your neck is long. Take a deep breath in. Long breath. One more inhale. And exhale, Bring everything back down to the mat. Good, From here bring your knees as wide as the mat, Big toes together. And then inhale to drop your belly, Open up your heart, Look up. Exhale to round your back and move to child's pose. Good. Inhale. Roll forward. Drop your belly. Open up your heart. Look up. Exhale to round your back. Move to child's pose. One more like that. Inhale, Roll forward, Drop your belly, Open up your heart, Look up. Exhale to round your back, Child's pull. Good. Pausing here in child's pose, You can let your arms rest on the mat, Reaching forward. Your forehead is resting either on the mat or on a block. And you're actively pushing your hips back towards your heels. They're not necessarily touching. And just breathing here, Feeling the breath. Fill up your body feeling your back body expand as you breathe in And see if you can ground and settle and melt into your mat just a little bit more as you exhale. Taking deep, Long breaths in and out of your nose. Cat. Slowly start to come up to your hands and knees. And we're going to come to thread the needle. As you inhale, You're going to lift the left arm all the way up. And then as you exhale, Cross it under the right arm and bring your left shoulder, Left side of the head on the mat. And then your right hand can stay on the mat. That feels good. Or you can bring your hand on top of the left and just gently push it away. I like that. Making sure this feels. . . Really good in your left shoulder, In your neck. Make sure there's no pain or discomfort. Bring your right hand on the mat in front of you. And then you can sit here, Or if you like, You can start to extend the right leg towards the right side. So just using your right foot on the mat to help you open up your heart a little bit more towards the left side. So this is, Again, Should be. . . A really good stretch in your left shoulder. And the left side of your waist. Make sure there's no pain or discomfort. Anywhere in your body take a deep breath in And a long breath out. One more inhale. And exhale slowly, Bring your knee back down. Inhale to bring your left arm all the way up. Stack your shoulders. Maybe look up towards your thumb. And then exhale, Come back to center. Okay, Moving to the second side. Inhale, Reach your right arm all the way up. And then cross it under the left. Bring in your right shoulder Right side of your head to the mat. Your right palm is facing up. Your left hand can stay in front of you or you can bring your hand on top of the right palm and just gently push it away. Noticing how this feels on this side. So it may feel a little different. Again, Making sure there's no pain anywhere in your body. Left hand on the mat and if you like you can start to extend the left leg towards the left side again pressing your foot and maybe opening up your heart a little bit more towards the left Deepening the stretch on your right shoulder. And the right side of your waist. Take a deep breath in. Long breath out. Good, Slowly come back to center, Knees down. As you inhale, Reach your right arm all the way up, Stack your shoulders, Maybe look up. And then exhale, Come back to tabletop position. Good. Knees as wide as the mat. Big toes together. Push your hips back towards your heels. Child's pose. Reach your arms forward. This time, Keeping your arms active. So lifting up your elbows. But let your forehead rest on something, Either on the mat or on a block. And then tent your fingers And start to walk your fingers towards the right side. So coming to this side stretch on the left side. And when you get there, Again, Let your head and shoulders be soft. And actively push your hips back towards your heels. So think about your left hip moving towards your left heel just a little bit more. Feeling the stretch on the left side of your body, Take a deep breath in. Exhale all the air out. Slowly moving to the second side, Walking your fingertips towards the left side. And then letting your head and your shoulders feel heavy. Breathing deeply in and out of your nose. Get slowly coming back to center and then pausing in child's pose. Take a deep breath in. And a long breath out. And slowly roll onto your hands and knees coming to tabletop position. And then step your right foot forward. So coming into a lunge. Um, Check your right knee, Make sure it's right over your ankle. And then you can walk the back knee back a little bit more. You can keep the back toes tucked if that feels good. You can pad the knee. Whatever feels good in your back and making sure there's no pain. You can stay here in this lunge. Notice where you feel this pose. If you want a little bit more you can start to walk your hands up on top of your right. Bye. Making sure you're not pushing your knee forward over your ankle. So your knee should be stacked right over your ankle. You don't want it to move past your ankle. Shoulders roll down your back. Pausing here and take a deep breath in. And a long breath out. You can stay here. If you like to come to a twist, You can bring your left hand to your left side. Sorry, Right hand to your right side. Left hand to the outside of your knee. And then twisting towards the right. Good. Stay here or you can extend the right arm back if that feels good. You can look back towards your right thumb. Breathing deeply. Slowly come back to center and then bring your hands to either side of the front foot. Now moving with our breath. As you inhale, You're going to pull your hips back, Straighten the front knee, Flex your foot. And then exhale to move back to your lunge. Two more like that. Inhale, Pull your hips back, Straighten your knees, Flex your foot. And exhale, Move back to your lunge. One more like that inhale And exhale. From here, Plant the left palm down. We're going to come to a twist. So if you want to lift the back knee, You can tuck the toes and inhale to lift the back knee up, Twisting towards the right side. If this doesn't feel good, You can drop the back knee down. Your right hand can stay on your hip or you can reach it all the way up, Stacking your shoulders. Check the front knee. It wants to move away from you. See if you can pull it towards your body. So your front knee is still right over your ankle. Shoulders stacked. Okay, Take a deep breath in. Exhale, Twist a little bit more. One more inhale. Exhale, Hands either side of the front foot and then drop the back knee down and you're going to come to tabletop position. Okay, Inhale, Drop your belly, Open up your heart, Look up. Exhale to round your back, Tuck your tail, Look down. Inhale to cow. Exhale to cat. One more inhale. And exhale. Good. Come back to tabletop. And then this time stepping the left foot forward, Coming into your lunge. So back knee is down. Again, Adjust your feet, Your legs as you need. Make sure the left knee is right over your ankle. And then you can stay here with your hands on the mat, Keeping the back toes tucked or you can come to the top of the foot, Just making sure there's no pain in your knee. You can stay here or if you like, You can bring your hands on top of your left thigh. Shoulders stacked right over your hips and then rolling down your back. Pull your belly towards your spine. Breathing here. Soften your jaw, Soften your forehead. And we're going to move into our twists. So left hand to your left hip, Right hand to the outside of your knee. And then we're going to twist towards the left side. So inhale, Spine gets long. Exhale, Twist from the belly. Hand can stay on your hip or you can reach it all the way back if that feels good. You can look back towards your thumb. Good breathing deeply with every exhale maybe twisting just a little bit more Slowly come back to center. And then hands down either side of the front foot. Good, Moving with our breath. As you inhale, Pull your hips back, Straighten the front knee, Flex your foot. Exhale move back to your lunge. Inhale, Pull your hips back, Straighten the front knee, Flex your foot. And exhale back to your lunge. One more like that, Inhale. And exhale. Good. Plant your right palm this time. If you want to lift the back knee, You can tuck the back toes. As you inhale, Lift the back knee and twist towards the left side. Hand can stay on your hip or you can reach it all the way up, Stacking your shoulders. Check the front knee. Make sure it's still right over your ankle and moving towards your body. Good, Breathing deeply Maybe you look up towards your thumb if that feels good in your neck. Take a deep breath in. And exhale, Bring everything back down. Move to tabletop position. Good. Inhale. Drop your belly. Open up your heart. Look up. As you exhale tuck your toes, Push your hips up and back. Downward facing dog. Good. Our first and last downward dog for this practice. So just making any movement that your body needs. So maybe bending one knee and then the other. Maybe bringing one heel all the way down to the mat. And then the other just noticing how this feels in your body Lengthening your spine. Pressing your palms to the mat, Letting your head be heavy. Maybe nod your head yes, Shake your head no. Good. And then coming to stillness, Bending your knees a lot. And then see if you can think about moving your belly towards your thighs. So really lengthening your spine, Shoulders away from your ears. Your heels are moving towards the mat, Not necessarily touching. Take a deep breath in. And a long breath out. One more inhale. And exhale. Good. Slowly bring your knees back down on the mat. I'm just going to walk your knees forward, Cross your ankles and then sit back into a seat. We're going to come into a forward fold. So you can extend your legs long and you can fold up your mat or sit on top of a pillow or a folded up blanket just so you can tilt your hips forward. And this helps you sit a little bit taller. Flex your feet and press your heels away. So sitting tall here. Your hands can be by your side. They can be on blocks or on the mat. Sitting tall, Pull your belly towards your spine. Inhale, Reach your arms all the way up. And then as you exhale, Start to hinge from the hips and lean forward. So as you lean forward, You can start to bring a slight bend in your knees, Keeping your spine long. But your knees can be bent. So depending on how this feels, In the back of your legs, Bend your knees as much as you need. And then think about moving the crown of your head towards your toes. Your belly towards your thighs. And then grabbing whatever feels accessible here. So maybe your shins, Your ankles. Your toes, Your feet. And then this is an active pose. So you're moving with your breath. With every inhale, Lengthen your spine. With every exhale, Maybe move a little bit closer to your leg. So very gentle, Small movements, But you should be able to feel it in your body. Inhale lengthen your spine Exhale, Move a little bit closer to your leg. Good, Continue breathing deeply Notice where you feel the pose. Make sure there's no pain or discomfort. Slowly step to come all the way up to a seat. And just pausing here for a breath or two. And then from here, Bring your right foot to the inside of your left leg. So we're coming to Janusra Shasana, Or head to knee pose. So sitting with your right foot to the inside of your left. Thigh and then from here bring your hands by your side and just gently lift your hips up and pull your left hip back. So what this does is it turns your torso towards your extended leg. And then from here, You're going to start to walk your hands on either side of your leg and just walking your hands forward. You're going to fold forward over your left. You can have a generous bend in your knee and then just grabbing whatever feels accessible. So if you want to use a strap for this, You can bring a strap. Under your foot, Grab the strap. Or you can grab the outside of, Or you can grab your shin or your ankle. Your left foot. See if you can soften your shoulders. Just notice where you feel this pose. Maybe at the back of your left leg, Maybe on your lower back. On the right side. Just breathing here. Slowly start to come all the way up. You're going to bring your right hand behind you. Plant your right palm. And then we're going to move with our breath. So point the left toes. And then as you inhale, Start to lift your hips up. Reach your left arm up and back. And exhale, Bring everything back down. Good. Two more like that. Inhale, Lift your hips up. Reach your arm back. Maybe look back. And exhale, Bring everything back down. One more like that. Inhale. And exhale. Good. From here, We're going to switch sides. So bringing your left foot to the inside of your right leg. And from here, Hands by your side, Just gently pulling your right hip back, Turning your torso towards your extended leg. Start to walk your hands. Forward folding over your extended leg and then just noticing on this side what feels comfortable. So grabbing whatever feels accessible for you. And this side will probably feel different. So don't expect it to look the same. Making sure it feels comfortable in your body. And as long as you're feeling this pose. You're doing it. Don't worry what it looks like. Slowly come all the way up. Left hand behind you, Plant your palm, Point the right toes. Inhale, Lift your hips up, Reach your right arm up and back. Exhale to lower everything back down. Good. Inhale, Lift up. Exhale to lower it down. One more inhale. And exhale From here slowly bring your feet flat on the mat mat distance apart and just gently windshield wiper your knees. From side to side. Right. And then come to lying down on your back. Coming to your back, You can have your knees bent. Feet flat on the mat bring your hands somewhere on your body maybe on your belly your ribs or your heart. And just feel the next inhale. Fill your body up with air. And then see if you can let go and soften with the next exhale. Letting your body rest. Good. To either side to a T. Let your knees fall towards the right side coming to a twist. You can bring your right hand on top of your left leg if that feels good. See if you can ground your shoulders and then turn your head towards the left side if that feels good in your neck. Coming into a twist. Breathing deeply. Slowly and mindfully. Come back to center and switch sides. So letting your knees fall towards the left side. Just stacking your knees. Maybe bring your left hand on top of your right thigh. Ground your shoulders, Maybe turn your head to the right. Soften your gaze or close your eyes. Just breathe here. Come back to center and hug your knees into your chest. Gently rocking from side to side, Massaging your lower back, Maybe making circles with your knees in one direction. And then the other. We're going to get ready for Shavasana. So if there's any other posture your body is craving today. Take that now. When you're ready Moving into your final posture. Shavasana. When you get there, Use any props or grab any layers you need to get really comfortable. And ground it here Soften your feet. Your legs, Your hips, Heavy. Arms by your side, Palms face up. Fingers gently curled in. Ground your shoulders and let your head feel heavy on the mat. Soften your jaw. Let your tongue fall away from the roof of your mouth. Soften the muscles of the face. Soften your gaze or close your eyes. Allow your body to breathe naturally and take in the effects of your practice. Take a deep breath in. And a long breath out. One more like that, Deep inhale. Full and complete exhale slowly start to bring some movement back to your body. Wiggling your fingers, Your toes. Maybe gently rocking your head from side to side. When you're ready, Bend one knee and then the other, Rolling onto your right side in the fetal position. Using your bottom arm as a pillow. Fetal pose after corpse pose. Reminds us that after every ending there's a new beginning When you're ready, Slowly push yourself up to a comfortable seat. Sitting with your spine tall. Your neck straight in parallel to the mat. Soften your gaze or close your eyes. Bring your hands by your side. Inhale, Reach your arms all the way up. Palms touch overhead. And exhale, Hence your heart center. Bow your head to your hands and thank yourself for coming to your mat today. For spending this time for yourself and for your practice. Thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips. May your words be caring. And thumbs to your heart center. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.