Welcome to this gentle full body yoga flow designed to help you unwind, stretch deeply, and build subtle strength from the inside out. This all-levels slow flow is perfect for easing tension in the spine, hips, hamstrings, and shoulders while connecting with the breath and centering the mind.
In this soothing yoga class, we begin in shavasana, flow through spinal twists, explore gentle hamstring openers, practice planks and upward dogs for strength, and transition through puppy pose, hero’s pose, and plow to restore energy and balance.
Great for:
• Morning stretch or evening wind-down
• Restorative recovery days
• Flexibility and core control
• Breath awareness and grounding
No props needed
️ Suitable for all levels
🧘️ Just bring your breath and presence
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Welcome to this calming yoga class. We begin by lying down in shavasana, allowing the body to soften into the mat. Gently bend the knees into the chest and give yourself a hug. Begin to slow your breath. Inhale deeply through the nose… and exhale softly through the mouth. Continue with a few grounding breaths, letting the mind settle and body arrive fully on the mat.
Release the legs down, knees remain bent. Let them fall to the left for a gentle supine spinal twist. Option to gaze over the right shoulder. Take a full breath into the base of the spine, and exhale to let go. Return to center and take the knees to the right, looking over the left shoulder. Inhale deeply. Exhale, softening into the pose.
Return to center. Straighten the left leg on the mat, and send the right leg up to the sky. Hold the back of the leg and begin to flex and point the toes with the breath — inhale flex, exhale point. Hug the right knee into the chest. Feel the release in the hip. Take a deep breath into the low belly.
Now extend the right leg out to the side for a gentle hamstring and inner thigh stretch. Keep the shoulders grounded. After a few breaths, hug the knee back in and extend the leg to the mat.
Switch sides: raise the left leg up, point the toes to the ceiling. Begin the breath-to-movement—inhale flex, exhale point. Hug the knee in, breathe into the spine. Then extend the leg out to the side for a deep inner thigh opening. Breathe. Hug the leg back in and gently release it to the mat.
From here, begin a gentle spinal roll to come up into plank pose. Hands beneath shoulders, core strong. Inhale in plank, exhale lower halfway to chaturanga. Inhale to upward facing dog, untucking the toes and lifting the knees off the mat. Exhale back through the feet into downward dog. Pedal the legs, bending one knee, then the other. Ground your breath in the stretch.
Flow through a few vinyasas: Plank → Chaturanga → Upward Dog → Downward Dog. Move slowly and mindfully. After several breaths, lower the knees and shift into cat-cow movements to mobilize the spine. Exhale to child’s pose — soften your breath, and let the hips melt down.
On your next inhale, move through cat-cow again and back to child’s pose. Let each movement follow your breath naturally. Come into tabletop and transition into puppy pose, walking the hands forward and melting the chest toward the mat. Breathe deeply into the shoulders and upper back.
Slide forward and lift into forearm plank, keeping your shoulders over elbows and core engaged. Hold for a few breaths. Then lower into crocodile pose, crossing the arms and resting the forehead. Soften the breath and reconnect with your intention.
On your next inhale, press up into hero’s pose. You can stay upright or explore deeper options: reclining onto the elbows or lowering fully to the mat with arms overhead. Breathe into the front of the thighs and the spine. Option to balance on the crown of the head if it’s in your practice. Wherever you are, honor your limits.
Release and lie flat on your back, preparing for plow pose. Raise the legs, engage the core, and roll them overhead, grounding the toes behind the head. Keep the breath steady. If plow doesn’t feel right, stay with knees hugged in or modify as needed. You can transition into shoulder stand if it’s part of your practice.
To exit the pose, bend the knees and slowly roll out with control. Plant your feet and pause for a few grounding breaths. When you’re ready, extend one leg and then the other into shavasana. Close the eyes, let the arms fall to the sides, palms facing up. Let your breath return to its natural rhythm. This is your time to rest and integrate.
After a few minutes, begin to bring awareness back. Stretch the arms overhead, wiggle the fingers and toes. Gently roll to one side and press up to a comfortable seat. Take a moment here to acknowledge your presence, your effort, and your breath.
Thank you so much for practicing with me today. May you carry this calm energy and inner strength with you into the rest of your day.
Namaste.
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