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P-urpose

Slow Flow Yoga Sequence

FocusSlow Flow60 minMixed

Slow flow keeps the connection of vinyasa but gives each shape room to breathe. This plan uses fewer poses, longer holds and one standing flow repeated with care.

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The sequence

≈ 58 min including transitions

01Arrive5 min

  1. 1Easy Seat2 min
  2. 2Seated Neck Release4 breathsRight
  3. 3Seated Neck Release4 breathsLeft
  4. 4Seated Side Bend4 breathsRight
  5. 5Seated Side Bend4 breathsLeft

02Warm up9 min

  1. 6Cat–Cow6 breaths
  2. 7Thread the Needle6 breathsRight
  3. 8Thread the Needle6 breathsLeft
  4. 9Bird Dog5 breathsRight
  5. 10Bird Dog5 breathsLeft
  6. 11Extended Puppy5 breaths
  7. 12Low Lunge5 breathsRight
  8. 13Low Lunge5 breathsLeft
  9. 14Half Split5 breathsRight
  10. 15Half Split5 breathsLeft
  11. 16Downward-Facing Dog5 breaths

03Half sun salutation× 5 rounds5 min

  1. 17Mountain1 breath
  2. 18Upward Salute1 breath
  3. 19Standing Forward Fold2 breaths
  4. 20Halfway Lift1 breath
  5. 21Standing Forward Fold1 breath
  6. 22Upward Salute1 breath
  7. 23Mountain2 breaths

04Standing flow16 min

  1. 24Low Lunge5 breathsRight
  2. 25High Lunge6 breathsRight
  3. 26Warrior II6 breathsRight
  4. 27Reverse Warrior4 breathsRight
  5. 28Extended Side Angle6 breathsRight
  6. 29Gentle Vinyasa4 breaths
  7. 30Low Lunge5 breathsLeft
  8. 31High Lunge6 breathsLeft
  9. 32Warrior II6 breathsLeft
  10. 33Reverse Warrior4 breathsLeft
  11. 34Extended Side Angle6 breathsLeft
  12. 35Gentle Vinyasa4 breaths
  13. 36Warrior I5 breathsRight
  14. 37Pyramid5 breathsRight
  15. 38Triangle5 breathsRight
  16. 39Gentle Vinyasa4 breaths
  17. 40Warrior I5 breathsLeft
  18. 41Pyramid5 breathsLeft
  19. 42Triangle5 breathsLeft
  20. 43Gentle Vinyasa4 breaths
  21. 44Wide-Legged Forward Fold6 breaths

05Focus7 min

  1. 45Standing Knee to Chest6 breathsRight
  2. 46Standing Knee to Chest6 breathsLeft
  3. 47Tree8 breathsRight
  4. 48Tree8 breathsLeft
  5. 49Eagle6 breathsRight
  6. 50Eagle6 breathsLeft
  7. 51Warrior III5 breathsRight
  8. 52Warrior III5 breathsLeft

06Cool down10 min

  1. 53Bound Angle8 breaths
  2. 54Half Lord of the Fishes6 breathsRight
  3. 55Half Lord of the Fishes6 breathsLeft
  4. 56Head-to-Knee8 breathsRight
  5. 57Head-to-Knee8 breathsLeft
  6. 58Seated Forward Fold10 breaths
  7. 59Reclined Figure Four8 breathsRight
  8. 60Reclined Figure Four8 breathsLeft
  9. 61Supine Twist8 breathsRight
  10. 62Supine Twist8 breathsLeft

07Final rest6 min

  1. 63Final Rest6 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.

30-Minute Morning Yoga Flow

EnergySlow Flow30 minMixed

60-Minute Hip Opening Yoga Sequence

Hip OpeningSlow Flow60 minMixed

Yoga Sequence for Shoulders

MobilitySlow Flow45 minMixed

Or build your own slow flow class from a purpose.