Yoga Flow
Links movement and breath to build flexibility, balance and calm
Mobility & StretchingBeginnerCardioFlow
At a glance
| Muscles worked | Primary: Full body. Secondary: core, hips, shoulders |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Cardio · Flow |
| Sets & reps | 1 sets × 30-60 minutes |
| Estimated calories burned | ~180 kcal |
How to do it
- Step 1: Setup — start in a comfortable seated or standing position at the front of your mat
- Step 2: Initiation — take a few slow breaths and settle your attention
- Step 3: Mid-phase — move through a sequence of poses, matching each movement to your breath
- Step 4: End-position — hold each pose for a few breaths with a long spine and relaxed shoulders
- Step 5: Return — move out of each pose slowly and finish with a few minutes of relaxation
- Step 6: Breathing and rhythm reminder — keep your breath smooth and steady throughout
- Step 7: Safety note — move to a point of stretch, never pain, and skip any pose that bothers your joints
Equipment
- Yoga mat optional
- Yoga block optional
Coaching tips
Benefits
Links movement and breath to build flexibility, balance and calm
Common mistakes
Forcing poses, holding the breath, locking out the joints
Make it harder
Hold each pose longer and link them into a faster flow
Make it easier
Use blocks or a strap and shorten the holds
Breathing
Breathe slowly through the nose and move with each inhale and exhale
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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