Fantastic Yoga Flow To Use For Each Session

Yoga has been a part of many cultures around the world since ancient times, but its popularity has become more widespread over the last few decades due to its holistic approach to wellbeing.

Fantastic Yoga Flow To Use For Each Session

It can be done in a variety of ways, so that you can tailor each session to your specific needs or goals. If you find some poses too hard then slow it down or or move the next one. 

This article will discuss the several flow sequences – perfect for all levels – and how it can help you reach your desired outcome every time.

1. Start With A Warm-Up

Before diving into a yoga flow, it’s important to start with a warm-up. This helps loosen the muscles and prevent any potential injury during practice. To begin warming up the body, take some time for deep breaths.

Inhale deeply through your nose, then exhale out of your mouth as you count to five. Feel your body relax with each breath.

Next, move your arms in circles around your shoulders several times – both clockwise and counterclockwise. Once complete, reach up towards the ceiling while taking a deep inhale, allowing gravity to pull you down on an exhale.

Repeat this motion a few more times before releasing back into standing position or seated posture.

Finally, go ahead and explore some gentle twists in either direction across the spine; hold each one for 5 breaths before switching sides if desired. From here you can move right into a sequence that works for you today!

2. Entire Body Relaxation

The practice of relaxation is essential in any yoga journey. It helps us to connect with our inner selves and create a sense of balance within ourselves. To start, lay down on your back comfortably with the palms facing up. 

Take slow, deep breaths as you focus on how each breath moves through your body.

As you inhale, allow the muscles throughout your body to relax more with each inhalation. Exhale slowly and feel yourself sink deeper into the floor or mat beneath you.

Now bring awareness to different areas of tension that might be present in your body; this could include anywhere from head to toe. Spend some time focusing on those specific areas and allowing them to soften even further until all physical tension has been released completely. 

Once you’ve done this, remain in the position for at least 5 minutes, noticing the subtle changes occurring within your body as it begins to truly rest and rejuvenate itself from this experience.

Take one last few moments here before getting up – feeling refreshed and ready to move forward with whatever comes next!

3. Surya Namaskar – Sun Salutation

Sun Salutation is a yoga flow that is a great way to energize your body and mind, giving you the right amount of balance between relaxation and activity.

Surya Namaskar is an ancient practice that takes twelve poses in total:

  • Stand with feet together at the top of your mat (Mountain Pose)
  • Step or jump back into Plank Pose
  • Lower down onto your belly while keeping elbows close to your body (Chaturanga Dandasana)
  • Push up from Chaturanga to Upward Facing Dog
  • Press lower back towards sky for Downward-Facing Dog
  • Step or hop forward into Plank pose again
  • Come all the way through with cobra pose if possible, otherwise keep chin tucked for low cobra
  • Return back down to Chaturanga Dandasana
  • Press up once more for Upward Facing Dog
  • Jump or step feet forward, meeting them at the center of your mat for Mountain Pose

As each pose flows seamlessly into one another, it provides a sense of continuity. You’ll feel refreshed and energized after completing this series as it helps improve flexibility and strength in both physical and mental capacities.

Plus, it increases circulation throughout the entire body!

4. Cow Face/Pigeon Pose 

Moving onto poses that focus on the lower body, start seated with some simple hip openers such as Cow Face Pose or Pigeon pose. Make sure to move slowly and deeply into each pose to get maximum benefit from it.

You can then transition into standing poses like Warrior II or Triangle Pose for strength building in the legs and core.

End your practice by returning back to more restorative postures is key for letting go of tensions built up during your flow. 

Reclined twists are great for releasing tension in both the upper and lower body so make sure to include them at the end of your session before savasana (corpse pose).

5. Lunge

The lunge provides the body with a lovely restorative stretch. Begin in a standing position, feet together. Step your right foot out and bend both knees to lower into a lunge.

Make sure that the knee of your back leg doesn’t go past your toes and keep your chest lifted with shoulders away from ears. Take five breaths here before stepping forward with the same leg and rising up to stand.

6. Warrior 

Now you’re all stretched out, you’re ready for the Warrior! Place both legs hip-width apart as you extend arms out parallel to each other at shoulder height.

Turn your left foot slightly inward while keeping your right foot pointing straight ahead, then bend your front knee so it’s over your ankle. 

Keep hips square towards the front of the mat while gazing beyond fingertips on the opposite side. Hold this pose for several breaths before releasing and repeating on the opposite side.

Inhale deeply as you come back to center and return to downward facing dog. From here, slowly draw one heel towards buttocks and step through for a low lunge to repeat the sequence on the other side. 

Notice how different muscles are being used from one side to the next! Enjoy feeling energized by every breath during this yoga flow sequence.

7. Chair Pose

From the Warrior position, we move into Chair Pose, a powerful posture for strengthening and stretching the lower body. To get into this pose, stand with your feet together, then bend your knees as if you were sitting down in an invisible chair. 

Make sure to keep your spine straight while engaging your core muscles and pressing your shoulder blades back. Reach both arms up overhead with palms facing each other, creating length through the sides of your body.

Hold here for five breaths or until you feel comfortable releasing out of the pose.

To come out of it slowly and safely, inhale as you press your weight firmly into your feet and start lifting up from the hips to return to standing tall again. On an exhale release any tension built within that area and shake it off before continuing on with the flow.

Take a moment to be mindful of how you’re feeling before moving onto the next postural challenge!

8. Squat

To do the squat pose start by standing with your feet slightly wider than shoulder width apart, toes pointed outward. Take a deep inhale and as you exhale lower into the squat position, allow your hips to sink down while keeping your back straight (for more deep squat poses, check out our guide to the Horse Pose).

Keep your core engaged throughout this motion, pressing down through your heels as you come to full depth in the squat.

At the bottom of the squat make sure to pause for a few seconds before coming up again. As you begin to rise out of the squat, start pushing off from your heels rather than relying on momentum or bouncing out of it.

Make sure that when you reach standing upright your legs are still slightly bent so that there is no stress being placed on your knees.

To finish off this move press firmly through all four corners of both feet and lift yourself up onto tippy-toes at the top of the movement, squeezing those glutes! This will help build strength in both these muscle groups along with working on mobility and balance too.


If you’ve followers of this flow you should be feeling relaxed and invigorated at the same time. Taking a few moments to stretch your arms up above your head and inhale deeply from your abdomen is highly encouraged.

This concludes our yoga journey for today! You can feel proud of yourself for making it all the way here – no matter how challenging some of these poses were, you persevered and kept going until the end.

Remember that there are always new poses to try or different flows you could use in each session; so don’t forget to switch things up every once in a while if need be.

The most important thing to take away from this experience is that we must prioritize self-care, even when life gets busy.

Whether it’s taking 15 minutes out of your day to do some stretching or having an hour dedicated just for meditation – seize any opportunity that allows you to reconnect with yourself on a deeper level. Namaste!

Laura Simmons
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