Yoga Flow

This is a 15-minute yoga flow that you can enjoy at any point in the day. We will flow with our breath through the poses and take moments to appreciate where we are and what our bodies are capable of doing. Beginning with breath awareness and ending with a moment of gratitude, this quick flow will make you feel refreshed and at peace.

Transcript

Hello and welcome to your 15 minute yoga flow.

This yoga flow can be done at any point in your day.

Any time you are feeling like you need a stretch,

A moment for yourself or a great way to start the day,

Use this yoga stretch and take 15 minutes for you.

Let's begin.

Find a comfortable seated position with your legs crossed.

Palms can be facing up to receive energy or facing down to feel grounded.

Softly close your eyes.

Take this time to set an intention for yourself,

For your practice.

It could be a word that you repeat to yourself or maybe a mantra.

Keep this with you throughout your practice.

Take a moment here to find your breath and notice how your breath is moving throughout your body.

Is your breathing shallow?

Deep?

Slow?

Maybe fast?

Just observe.

Notice how your body is feeling.

Make sure your back is straight but not stiff.

Belly is relaxed.

This is a pose to allow you to feel grounded and still.

Notice the stillness.

Notice the darkness behind your eyelids.

Bring awareness to your mind.

Do you have any thoughts running wild right now?

If so,

Just greet them with love and kindness and let the thoughts go like moving clouds.

Let's take a deep breath in through the nose.

Exhale side out.

Inhale deep.

Exhale side out through the mouth.

One more inhale deeply and as you exhale let go of anything that is not serving you.

Let it all go.

Take a moment here in the stillness.

On your next inhale flutter your eyes open and welcome your body back into this space.

Let's inhale and sweep our hands overhead.

Exhale right arm goes behind you onto the ground.

Left hand comes onto the right knee for a gentle twist.

Gaze is over the right side.

Take a few breaths here.

Inhale and exhale twisting a little deeper.

Inhale feel the twist and exhale sink into the pose.

Unravel and come back to center.

We'll do the same on the other side.

Inhale sweep your arms up.

Exhale twist.

Left arm comes behind you placing that hand on the floor and right hand comes onto the left knee.

A gentle twist for your spine just to get our bodies warmed up.

Inhale and exhale.

Inhale twist a little deeper and exhale sink into the twist.

Let that go and come back to center.

Start to walk your hands forward as we come into a tabletop.

Make sure your wrists are underneath your shoulders.

Fingers spread wide apart pressing into each finger pad.

Knees are hip distance apart.

Let's inhale drop the belly down.

Gaze goes up for cow pose.

Exhale curve your spine hollowing out your belly.

Gaze goes down for cat pose.

Do this a few times flowing with your breath.

Inhale as you look up for cow pose.

Exhale hollow out your belly.

Curve your spine.

Cat pose.

Take a few moments to flow with your cat cow.

Once your body feels a little more loose come back into child's pose.

Walk your hands forward,

Bring your big toes to touch and sink your bum back onto your heels.

Feel the stretch in your shoulders and back.

Two breaths here.

Inhale and exhale.

Inhale exhale.

On your next inhale come back through tabletop into your downward dog.

Feel free to pedal out your feet a bit.

Your calves may be tight so that's okay if you have to have a slight bend in your knees.

Eventually you will be able to bring your heels onto the mat.

Inhale come up onto your tippy toes.

Exhale release back down.

Inhale come up.

Exhale back down.

Exhale as you hop or step to the front of your mat coming into a forward fold.

You can grab onto either elbow if that is accessible for you.

Otherwise your arms can dangle by your side,

Knees can be slightly bent and belly is resting onto your thighs.

Your head is hanging making sure you have no tension in your neck.

Swaying from side to side if that feels good for you.

Inhale come to a flat back.

Exhale release.

Inhale sweeping your arms up overhead as you come up.

Exhale bringing hands to prayer through heart center and down by your side.

Arms are facing forward.

Take a moment here in mountain pose to feel grounded.

You can close your eyes if you feel comfortable with that.

Let's inhale sweep our arms up.

Exhale sit back into your chair pose.

Arms are up alongside your ears,

Shoulders are dropped down.

Exhale here and exhale.

One more inhale and exhale as you step back with your right foot coming into warrior two.

Left hand is forward,

Right arm is back.

Gaze is over your left fingertips.

Lunging into that front leg,

Feeling the power in that left leg.

Feeling how strong and sturdy you are.

Feel the power within you.

Inhale bring the right leg back to meet the front and come back into your chair pose.

Arms are back up alongside your head.

Breathe here.

Inhale and exhale.

On your next inhale bring the left leg back coming into warrior two.

Arms are in a T shape with the right arm forward and the left arm back.

Gaze is over the right fingertips and breathe here.

Come back to your intention.

Inhale as you bring your left foot to meet your right and exhale back into chair pose.

Inhale and exhale.

Inhale as you straighten your legs.

Exhale as you sweep your arms down and your upper body folds over your legs coming into a forward fold.

Inhale half back,

Exhale fold.

Inhale sweep the arms up,

Exhale let it go arms by your side.

As we come into our balancing poses,

Make sure that you are feeling grounded within yourself.

We will start with our beautiful tree pose.

When you are ready,

Ground down through your left foot pressing on all four corners of your foot.

When you are ready,

Bring your right foot either on the inside of your calf or the inside of your thigh.

You can also leave your right big toe on the ground and place the sole of your foot on the inside of your left ankle.

Once you have your balance,

Bring your hands into prayer in front of your chest.

You can leave your hands here or feel free to grow your beautiful tree,

Bringing your arms up and spreading them out.

Whatever feels good for you today.

Breathe here and enjoy the stillness of this pose.

Once you are ready,

Bring your hands back to heart center and start to bend your left knee as you come into a figure four.

Bring your right ankle on top of your left thigh,

Creating that figure four and sinking down as far as you can.

Feel the stretch in your right hip.

If you lose your balance,

That is okay.

You can always get back into the pose.

Straighten the left leg coming out of the pose and place the right foot back onto the mat to meet the left.

Inhale,

Sweep the arms up overhead,

Grab onto the left wrist with the right hand and exhale as you bend over to the right side,

Feeling the stretch in your left side.

Inhale come back to center,

Switch your grip and exhale over to the left,

Feeling the stretch on your right side.

Inhale come back to center,

Exhale arms by your side.

We will continue with our balancing poses on the left side.

Start to ground down through the right foot,

Pressing into all four corners of that foot.

When you start to feel that you have balance,

Bring the left sole of your foot either on the inner thigh or inner calf of your right leg.

Bring your hands to heart center to start and then feel free to grow your tree with an exhale.

If you feel like closing your eyes and testing your balance even more,

Feel free to do so.

Every side is different on your body so just notice how this side is feeling today.

Sometimes you may feel better balance than other days,

That is normal.

Just enjoy the pose and don't forget to smile.

Let's take one more breath here,

Inhale and exhale.

Bring hands back to heart center and now let's start to bend into our right leg,

Placing the left ankle on top of our right thigh,

Coming into our figure four.

Sink down a little deeper and feel the strength in that right leg.

Notice how grounded you feel.

Inhale and exhale as you come back up,

Placing your left foot on the mat next to your right.

Shake it out and take a big breath in,

Exhale,

Sigh it out.

Let's come all the way down onto our mats and lay on our backs.

Bring your knees into your chest and give yourself a big hug.

Show yourself some love.

Let's bring our arms out into a T shape and drop our knees over to the right.

Gaze goes to the left.

Just allowing our spines to have a gentle twist and releasing any tension you may hold in your lower back.

Feel free to close your eyes for a moment.

On your next inhale,

Bring your knees back to center and drop them over to the left side as your gaze goes to the right.

Give yourself some thanks for being here and for taking the time to take care of you.

Bring your knees back to center and let's grab onto the outside of our feet or grab onto your big toes.

Knees are bent as we come into our happy baby.

Feeling your back ground down into your mat and feel the stretch in your hips.

Feel free to rock from side to side giving yourself a back massage.

When you are ready,

Let that go and come into your final Shavasana.

Legs are wide,

Arms are wide,

Taking up much needed space.

Own the space that you are in.

Inhale here,

Exhale side out.

Eyes are softly closed,

Welcoming the darkness behind your eyes once again as your body relaxes and unwinds.

Feel your breath.

Notice the rise and fall of your belly.

Notice your heartbeat.

What is something that you are grateful for?

Today's affirmation is by Jennifer Williamson.

Life is my classroom and I am teachable.

Like the sun,

I renew my earthy devotion to growth.

Life does not demand that I know everything.

It urges me to stay open to everything.

Priceless lessons and the remembrance of who I am.

I am a student of life.

Thank you for being here today.

I'm sending you all lots of love and light for the rest of your day.

Namaste.

Reviews

I was looking for a morning yoga flow and this hit all the points I was wanting.

This was wonderful! I appreciate you gentle tone as well as the pace of this short practice. Thank you 🙏🏽

A very enjoyable practice. Easy to follow and a full body/mind experience in a short space of time. Thank you 🤍

Really love this calming yoga flow, never feels rushed and I like the guidance on the breathing. I thought it might be tricky without video - but it was so fine. Thankyou

That was just what I needed today. Easy to follow and loved the sequences. Thank you!

A well-rounded sequence that includes strengthening and balancing asanas, gentle twists, and a brief relaxation. The soothing, comforting voice is a positive guide. A lovely, quick, grounding moment of yoga. Thank you! 🙏🏼🌻🕉️

Namaste: a simple + effective morning routine!

Perfect for a busy mom who needs a quick stretch! Thank you!!😊

Very nice

Hello beautiful 🌺🦋🌺🦋🌺Thank you so much for the wonderful yoga session ☀️it gives me glimmers and sunny smiles 🗺️have a blessed day 🕉️Namaste

I like this a lot! I've been meaning to get back into yoga and this was perfect. Thank you

Lovely way to start the day 🙏🏼💕

Perfect for slowing down and quieting the mind after a long day. Especially for a good relaxing stretch before bed.

Lovely 😊

Such a beautiful flow. I feel fresh and renewed 🙏🏻

Such a sweet, simple session!
It was a great warmup.

Such a nice flow. Perfect to unwind after work and not have to look at a screen to do it! Thank you 🙏 xx

What great way to ease into my morning when my body is resisting moving. Thank you 🙏

Love your yoga classes. They are just right for me and age 73. Not too difficult not too easy.

Such a beautiful and relaxing voice! And thank you for this grounding practise.