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P-urpose

30-Minute Morning Yoga Flow

EnergySlow Flow30 minMixed

Designed for early classes when bodies are stiff: it wakes the spine gently, then builds just enough heat with slow sun salutations and a single warrior flow.

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The sequence

≈ 28 min including transitions

01Arrive2 min

  1. 1Easy Seat1 min
  2. 2Seated Side Bend3 breathsRight
  3. 3Seated Side Bend3 breathsLeft

02Warm up3 min

  1. 4Cat–Cow6 breaths
  2. 5Pedalling Downward Dog5 breaths
  3. 6Low Lunge4 breathsRight
  4. 7Low Lunge4 breathsLeft

03Slow sun salutation× 3 rounds5 min

  1. 8Mountain1 breath
  2. 9Upward Salute1 breath
  3. 10Standing Forward Fold2 breaths
  4. 11Halfway Lift1 breath
  5. 12Plank2 breaths
  6. 13Four-Limbed Staff1 breath
  7. 14Low Cobra2 breaths
  8. 15Downward-Facing Dog3 breaths
  9. 16Halfway Lift1 breath
  10. 17Standing Forward Fold1 breath
  11. 18Upward Salute1 breath
  12. 19Mountain1 breath

04Warrior flow11 min

  1. 20Warrior I4 breathsRight
  2. 21Warrior II4 breathsRight
  3. 22Reverse Warrior3 breathsRight
  4. 23Vinyasa4 breaths
  5. 24Warrior I4 breathsLeft
  6. 25Warrior II4 breathsLeft
  7. 26Reverse Warrior3 breathsLeft
  8. 27Vinyasa4 breaths
  9. 28High Lunge4 breathsRight
  10. 29Warrior III3 breathsRight
  11. 30Vinyasa4 breaths
  12. 31High Lunge4 breathsLeft
  13. 32Warrior III3 breathsLeft
  14. 33Vinyasa4 breaths
  15. 34Wide-Legged Forward Fold5 breaths
  16. 35Tree5 breathsRight
  17. 36Tree5 breathsLeft

05Cool down3 min

  1. 37Bound Angle6 breaths
  2. 38Supine Twist6 breathsRight
  3. 39Supine Twist6 breathsLeft
  4. 40Knees to Chest6 breaths

06Final rest3 min

  1. 41Final Rest3 min

A planning aid for qualified or appropriately trained teachers. Offer options, and adapt to the health, injuries, pregnancy and experience of your students. Pose notes are general considerations, not medical advice.

60-Minute Vinyasa Yoga Sequence

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60-Minute Hip Opening Yoga Sequence

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Slow Flow Yoga Sequence

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Or build your own slow flow class from a purpose.