If you are ready to begin your journey or just looking for a short flow to add to your repertoire this post is for you. I am going to outline a very basic 10 minute yoga flow below.

1. Lotus Pose (Padmasana)

Begin sitting criss-cross applesauce with the soles of your feet facing the ceiling. Keeping your back straight rest your hands on your knees with your palms facing up. Close your eyes and take a few deep breaths to center yourself for your practice.

2. Cat-Cow (Majrasana-Bidalasana)

Move into a tabletop position with wrists under shoulders and knees under hips. Press the palms of your hands and tops of your feet into your mat. With your inhale drop your belly toward the ground, arch your back, and look up with your head. With your exhale round your back toward the ceiling, tuck your tailbone, and tuck your chin towards your chest. Do this for 10 breaths.

3. Childs Pose (Balasana)

Stay in tabletop position and bring your big toes together and widen your knees. Exhale and move your hips back to reach back towards your feet. Keeping your arms active allow your forehead to rest on your mat or a blanket. Rest here for 10 breaths.

4. Standing Forward Fold (Uttanasana)

Stand with your back straight and your hands in a prayer position in front of your chest. Lower your body and bend forward as far as you can keeping your legs straight. If your hands do not touch the ground then rest your hands on your legs wherever you are at. Take one breath and return to standing. Repeat for 5 breaths.

5. Triangle Pose (Trikoasana)

Stand with feet 3-4 feet apart. Turn your right toes out to point towards the short edge of the mat and turn your left toes in about 45 degrees. Keep both legs engaged and roll your right thigh out so your right knee is inline with your first two toes. Lengthen through your torso and raise both arms parallel to the floor. Inhale and reach to the right sending your hips toward the back of the mat. Exhale as you bring your right arm down and place your hand on your leg, a block, or your mat. Keeping both arms extended stay here for 5 breaths. Return to standing and pivot your feet to do the other side for 5 breaths.

6. Corpse Post (Savasana)

Lie on your back with your legs apart and arms out to your sides. Relax your body completely and take some normal breaths here. Close your eyes and just be an observer of what is happening in your mind. Stay here for at least 3 minutes. Stay longer if you have the time and desire more time here.

Namastae

Give yourself some gratitude for showing up and coming to your mat today. Leave me a comment below and tell me if you would like to see more posts like this in the future or if there is something specific you would like to see a flow for. Feel free to also contact me personally if you have any questions. Make sure you subscribe to my blog so you can get emails every week when a new post comes out.

I recommend that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.