Slow Yoga Flow To Stretch And Unwind

Stretch and unwind with this 15-minute slow yoga flow, combining gentle stretches, a few strengthening poses, and chest-opening movements. Move slowly and intentionally on your mat, whether you’re easing into the morning, taking a break after work, or winding down in the evening. All levels welcome. Hope you enjoy!

Transcript

Welcome to this 15-minute slow, Stretchy yoga flow. Let's get started coming into Balasana, Child's Pose. Knees wide, Give yourself time to arrive and notice how you're feeling today. Come onto your fingertips and walk your hands towards the right. Feeling a stretch along your side. Keep the hips heavy. Now walk your hands to the other side. Return to Center and come up into Tabletop. Lower onto your forearms for a variation of cat and cow. Inhaling for cow. Exhale for cat. Notice how this feels through your shoulders and upper back. Come to stillness, Then press back up onto your hands. Cross your right leg behind your left and gaze back towards your foot. Return to center and switch sides. Feeling a gentle stretch through your side body. Come back to center and to tabletop. Tuck your toes and lift your hips into downward facing dog, The first downward dog of the day. Press into your hands, Lengthen through your back. Now you can keep both hands grounded or an invitation to reach your right hand towards the opposite leg or ankle for a gentle twist. Bring your hand down and switch sides. Twisting the opposite direction. Return both hands to the mat and lower your knees into tabletop. Now extend your left leg back, Then bend the knee. We'll take a few small pulses up and down. Try to keep your hips steady and your lower back long. Exhale to draw your knee towards your chest. Inhale to reach back and exhale to draw in. Keep moving slowly with your breath, Exploring a comfortable range. No need to lift high. Now step that foot between your hands. Bring your hands onto your front thigh and lift your chest open. Bring your arms up towards the sky, Reaching long. And on the exhale, Come into an exalted low lunge variation. So, Let your left hand rest lightly on your back thigh and reach the opposite arm up and gently back. Bring your hands down carefully and tick-tock your front foot outside your hands for lizard pose. You can let your front knee open slightly. Stay here or an invitation to bend your back knee and reach around for your foot, Drawing it towards you gently. Carefully release the foot and bring your hand back down. Walk your front foot towards center. Shift your hips back into half split. Notice the stretch that's already here. Now keep that leg extended as you turn towards the right side of the mat. We're coming into a variation of gate pose. Breathing into your side. Slowly come back up. Bring everything down, Coming down to tabletop once more, And we'll take the other side. Extend your right leg back and bend the knee. Taking a few small pulses here. Exhale to draw your knee towards chest. Inhale to reach back. Exhale to draw in. One more time. Now step that foot between your hands for low lunge. Bring your hands to your front thigh, Lifting your chest nice and proud. Inhale, Reaching both arms towards the sky. Exhale into exalted low lunge. Breathe into that opening across your chest. Bring your hands down and heel toe your front foot outside your hand for lizard. Staying lifted through the chest. Invitation to bend your back knee and reach around for your foot. That feels nice. Take a breath here. And carefully release. Bring your hand down and walk your front foot back towards center. Shift your hips back into half splits. Lengthening the front knee. Keeping your chest lifted. We're going to find gate pose on the other side. Turn towards the left side of the mat. Kickstand your foot. Breathing into your side. Slowly and carefully come back and return to tabletop. Let's come into plank pose for a moment. Slowly lower onto your belly. Bring your hands beside your chest. We're coming into a baby cobra. Inhale to gently lift your chest, Keep elbows close, Hands are light, Neck is long, The back body is working. Exhale, Lower and rest on your stacked hands. Take a moment. Let's do that one more time. Bring your hands beside your chest. Inhale to lift, Baby cobra. You can try hovering your hands above the mat, Keeping the lift small. Exhale to lower and rest. Press back then sit onto your heels in thunderbolt pose. You can stay here or clasp your hands behind your back and gently open across your chest. Invitation to fold forward over your knees, Bringing your forehead towards the mat or maybe a block. Be gentle here. Slowly come back up and release. Now bring your legs around in front of you. Bend your left knee in and extend the other leg. We'll inhale to reach up and then exhale to fold over our extended legs. Let your hands rest wherever they need. Slowly rise up, Place your left hand behind you, Lift your hips and sweep the opposite arm up and back. Breathing here. Lower down and switch sides. Bend your right knee, Bringing your foot towards your inner thigh. Extend the other leg. Inhale for reaching up. Exhaling to fold forward. Gently come back up. Plant your right hand behind your seat, Sweeping the opposite arm up and back. Breathe here. Gently lower down. Let's take one more strengthening pose, Navasana, Boat. So bend your knees and lean back a little with your chest lifted. You can keep your feet grounded or lift them. Invitation to reach your arms forward. Breathing here. Release your feet and carefully lower back onto your back. Bring the soles of your feet together for reclined butterfly. Let your knees soften apart. Let the ground hold your weight. Bring your knees together and plant your feet a little wider than your hips. We'll take a few windshield wipers. Rocking from side to side. Return to center. Cross your left ankle over the opposite thigh, Just above the knee for reclined figure four. You can stay here or hold behind your thigh and draw your legs towards you. Your foot is gently flexed. Letting your head and shoulders soften. Release and switch sides, Crossing right ankle over opposite thigh. Stay here or gently hug everything in. Take another breath, Then release. Now hug both knees towards your chest. If your neck feels comfortable, You can bring your head towards your knees like a little ball. Release everything back down. We'll come into happy baby. Rock gently from side to side or enjoy the stillness. Release your feet, Bring your knees together and we'll let them fall to the left for a supine twist. Open your arms, Turn your gaze the opposite way if that feels comfortable. Just breathe here. Come back through center and take the twist to the other side. Let yourself settle. Return to center and get comfortable for Shavasana, Our final rest. Extend your legs. Rest your arms beside you, Palms facing up towards the sky. Allow everything to sink down. Your jaw is softening, Shoulders soft, Hands soft and relaxed. Let the effort go. Let yourself simply be. Begin to deepen your breath. Wiggle your fingers and toes. Reach your arms overhead for a big, Full-body morning stretch. Bend your knees, Roll to one side, And come up to seated in your own time. Scoop your hands up towards the sky, Then bring them to your heart. Thank you for practicing with me. I hope you have a beautiful day.