Healthy and Well writer: Lauren Waniel
Whether you need a relaxing wake-up in the morning or something to wind down before bed, or even a short break to clear your mind between classes, this quick and easy yoga flow is the perfect addition to any daily routine!
Before beginning the flow routine, complete this short sequence at your own pace to warm up your body.
Warm-up:
Easy seat: To begin, find a comfortable seated position and close your eyes. Take a few deep breaths and try your best to clear your mind and focus on the present moment.
Seated spinal twist: Hook your left arm around the outside of your bent right knee. Take a deep breath and exhale as you twist further to the right. With each exhale, twist your body further. Gently release from the pose and repeat on the other side.
Cat-cow: Begin on your hands and knees in a tabletop position, with wrists below shoulders and knees below hips. Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you inhale, come into cow position—lower the belly, lift your chest, tailbone pointing up and look up. As you exhale, come into cat pose—round your spine outward toward the ceiling, tucking in your tailbone. Repeat this three times.
Flow sequence:
Hold each pose for three to five breaths. Flow through the entire sequence on one side, then repeat on the other side.
If you need a few extra minutes to collect your thoughts, you can transition into child’s pose to conclude your flow. In this pose, kneel and sit on your knees. Lean forward, keeping your butt on your heels, and rest your forehead on the floor. Stay here for as long as you’d like and that’s all there is to it!