Slow Flow Yoga for Focus

https://www.youtube.com/watch?v=HyNlhNGxz1g

Slow flow yoga works for FOCUS

SLOW FLOW VINYASA (Approx. 40 minutes)

This slow flow yoga for focus is a 40-minute vinyasa class designed to help you feel steady, clear, and grounded.

WELCOME + INTENTION (Supine)

Lie down on your back in any comfortable supine shape. Savasana works great—palms up, shoulders soft, jaw relaxed.

Take a moment to retrain the body to breathe fully.

Inhale slowly through the nose.

Exhale slowly—soften the eyes and the jaw.

Set an intention for your practice—something for yourself, or for someone else who may need support.

Take 2 more slow breaths.

If anything we do feels painful today, modify or skip it completely.

SUPINE WARM UP (Apanasana + Hamstrings)

Bring your knees into your chest (Apanasana). Rock gently side to side. Circle ankles. Let the low back massage into the mat.

Hug both knees in, head relaxed.

Supine Hamstring Stretch – Right Leg

Extend your right leg up toward the sky. Option to hold big toe with peace fingers OR use a strap/towel around the foot.

Keep left foot grounded on the floor.

Left hand rests on left hip—root the pelvis down.

Hold steady and breathe into the hamstring.

Inhale: create length through the back of the leg. Exhale: soften the muscles around the stretch.

Open the right leg out to the side (gentle hip opening). Keep a little tension in the hamstring so it stays a stretch, not a collapse.

Inhale: pause and lengthen. Exhale: soften.

Bring the right leg back to center.

Switch hands (or strap angle) and cross the right leg gently across the midline. You may feel this along the outside hip/IT band area.

Inhale: create space. Exhale: release.

Return to center, bend the right knee.

Supine Hamstring Stretch – Left Leg Hug knees briefly, reset.

Extend left leg up. Right foot grounded. Right hand on right hip.

Notice: this side may feel tighter. Send breath right into the resistance.

Inhale: expand into the belly of the hamstring. Exhale: soften the grip.

Open left leg out to the side.

Inhale: lengthen. Exhale: soften.

Bring left leg back to center.

Cross the midline gently.

Inhale: create space. Exhale: release.

Bend the left knee, hug both knees in.

SUPINE TWISTS

Extend left leg long on the floor.

Hug your right knee toward your right armpit. Flex both feet.

Use left hand to guide right knee across the body for a twist. Right arm can cactus out to the side.

If it’s intense, place a prop under the knee.

Inhale: expand ribs.

Exhale: soften deeper (without forcing).

Return knees to center.

Switch sides: extend right leg long. Hug left knee toward left armpit. Guide the knee across with the right hand.

Inhale: expand into the left ribs. Exhale: soften.

Return to center.

TRANSITION TO TABLETOP (Warm Up)

Roll to your side and press up, or rock forward to seated and come onto hands and knees.

Hands wide as the mat, knees together. Drop your head and gently shake out the neck.

Tuck toes under. Wag hips side to side.

Then begin circles—slow, full circles through the hips (Chakravakasana). One direction… then switch.

When hips come back toward heels, keep toes tucked and reach arms long.

Option: rise onto fingertips while pressing into big toe mounds. Feel a stretch through mid/upper back.

Walk hands back and sit on heels.

Clasp hands in front, press palms forward.

Inhale: reach arms up. Exhale: release.

Clasp hands behind the back, squeeze shoulder blades.

Inhale: lift chest gently.

Exhale: soften shoulders.

Come back to tabletop, knees under hips.

CAT/COW

Inhale: open chest, widen collarbones.

Exhale: round spine, navel to spine, chin to chest. Repeat 3 rounds. Return to neutral.

BIRD DOG FLOW (Alternating + Dancer Variation)

Extend right arm forward and left leg back. Navel up and in. Hips square.

Inhale: reach long.

Exhale: return to center.

Switch: left arm forward, right leg back.

Alternate 2–3 more rounds, moving slowly.

Hold: right arm + left leg.

Bend left knee. Option to stay, or catch inside/pinky side of left foot with right hand. Press foot into hand (Dancer variation), lift chest.

Inhale: expand heart forward. Exhale: stabilize the core.

Release. Switch sides: left arm + right leg, bend knee, optional catch, lift chest.

Release.

WRIST PREP + FIRST DOWN DOG

Optional wrist warm-up: keep elbows mostly straight, shift weight gently. Rise onto fingertips for a moment, then release and roll wrists out.

Set hands for Down Dog: index fingers more parallel, spread fingers.

Lift hips up and back.

Pedal out through the feet. Wider stance at first is great for shoulder freedom.

Externally rotate upper arms (spin biceps slightly forward). Feel the sternum broaden.

Bend knees and press torso toward thighs.

Inhale: lengthen spine.

Exhale: soften chest toward thighs.

RAGDOLL (Top of mat) Walk hands to feet.

Feet wide (as wide as your mat). Connect torso to thighs and hinge at hips.

If floor is far, use a block.

Find the four corners of each foot: big toe mound, pinky toe mound, inner heel, outer heel.

Option: grab opposite elbows.

Keep the hinge at hips—bend knees if needed so the back stays long.

Option to sway gently side to side.

Release hands to the mat. PLANK → COBRA (Slow Strength)

Step back to Plank.

Push the floor away, engage quads (lift kneecaps), navel in.

Lower slowly to belly.

Hands wide, tops of feet down, legs hip-width.

Cobra:

Inhale: lift chest (low and long). Exhale: lower.

Repeat 3 rounds.

Reminder: Up Dog lifts thighs; Cobra keeps it grounded—choose what feels best.

Tuck toes, come to knees, then back to Down Dog.

SUN A (Slow Flow) Bend knees, look forward.

Step to the top of the mat.

Feet together or hip-width.

Half lift:

Inhale: fingertips to shins, lengthen spine. Exhale: fold.

Rise to stand:

Inhale: sweep palms up to standing.

Side body stretch: grab left wrist.

Inhale: lift up.

Exhale: lean gently, lengthen right side body.

Switch wrists.

Inhale: lift.

Exhale: side bend.

Inhale: up.

Exhale: fold.

Inhale: half lift.

Exhale: step or hop to plank → vinyasa (chaturanga/cobra/up dog) → down dog.

Step forward again, half lift, fold, rise.

CHAIR FLOW + EAGLE (Right arm under left)

Chair Pose:

Inhale: bend knees, hips back, chest lifted. Exhale: settle.

Small twist in chair (arms only):

Exhale: rotate right.

Inhale: center.

Exhale: rotate left. Inhale: center.

Airplane arms (arms back like wings). Option rise to toes. Long neck, soften face.

Hold 5…4…3…2…1.

Return to Chair.

Eagle arms: right arm under left (or hands to shoulders). Root down through left foot.

Lift right leg—toe can be kickstand or wrap.

Lift elbows slightly, then soften shoulders down.

Core crunch:

Exhale: elbows toward knee, round spine. Hold and squeeze 5…4…3…2…1.

Release to Mountain.

Flow: fold → half lift → plank → vinyasa → down dog.

RIGHT SIDE FLOW (Low lunge twist + side plank + pulses + balance → warrior 2)

Inhale: right leg high.

Exhale: knee to nose (hollow belly).

Step right foot inside right thumb. Adjust as needed.

Twisted low lunge: left hand down/block.

Inhale: right arm up. Roll wrist/shoulder open.

Thread the needle twist:

Exhale: right arm threads under (hugging in). Inhale: open.

Repeat 3 times. Hold open.

Option: open to knife edges of feet briefly (gentle hip opener), then return to low lunge.

Side plank transition (Vashistasana): sweep right foot back, open to side plank. Lift hips, push floor away.

Transition back to low lunge.

Pulse variation:

Inhale: lift chest, hips press down.

Exhale: small pulse (left knee behind right).

Repeat 3, then stay low or come down to seat if needed.

Back to low lunge.

Knee-to-nose work:

Exhale: hug knee in.

Repeat 3, hold knee in.

Hands to heart, find balance.

Extend left leg back into airplane.

Airplane arms:

Inhale: lift chest, arms back. Exhale: stabilize.

Step back to Warrior 2: open hips, heel-to-arch alignment. Right toes forward, left foot parallel.

Extended Side Angle:

Inhale: reach forward.

Exhale: forearm to thigh or hand to block/floor.

Hold and breathe.

Reverse Warrior:

Inhale: lift and arc back (keep knee bent). Exhale: return.

Flow 3 rounds:

Inhale: reverse.

Exhale: extended side (top arm reaches over ear).

Windmill down → plank → vinyasa → down dog.

LEFT SIDE FLOW (Repeat)

Step forward to chair, repeat small twist + airplane arms, then:

Eagle arms: left under right.

Root down through right foot, lift left leg, crunch and hold.

Flow: fold → half lift → plank → vinyasa → down dog.

Inhale: left leg high.

Exhale: knee to nose. Step through.

Thread the needle twist (left arm up, then thread under) 3 rounds.

Option knife-edge opener.

Vashistasana side plank (modify with bottom knee down). Breathe.

Pulse variation. Then knee-to-nose holds.

Hands to heart → airplane → step open to Warrior 2.

Extended side angle hold → reverse warrior flow.

Vinyasa to down dog.

FINAL HIP STRETCH: PIGEON + THREE-LEGGED DOG

From down dog:

Inhale: right leg high.

Exhale: right knee to right wrist.

Set shin down (doesn’t need to be parallel). Extend left leg back.

Use a block under hips if needed to keep hips level. If knee discomfort: take reclined figure-4 instead.

Fold forward, arms long or head on hands.

Take 3 breaths:

Inhale: into the sensation. Exhale: soften around it.

Press up to hands.

Three-legged dog: tuck left toes, lift right leg with knee bent, open hip.

Inhale: open.

Exhale: knee to nose.

Step through to low lunge. Drop left knee (pad it if needed).

Hands to right knee, gently press knee forward as you press hips forward—lengthen left inner groin.

Shift hips back (90-degree front knee). Optional quad stretch: grab left foot.

Inhale: lengthen spine. Exhale: soften.

Release. Step back to down dog.

Repeat pigeon + lunge/quad stretch on the left side.

FINAL REST (Supine)

Come all the way onto your back.

Feet wide, knees touch (constructive rest). One hand to heart, one hand to belly.

Inhale: feel belly rise.

Exhale: soften shoulders, jaw, eyes.

Closing:

May there be peace in your mind.

May there be peace in your heart.

Namaste,