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Looking for an activity that can boost your mood, alleviate your stress, improve flexibility and balance, reduce pain, and just make you feel pretty darn good overall? Yoga could be your answer.
Perhaps one of the most appealing things about yoga is that there’s no one “type” of person who can do it or benefit from it. Whether you’re an experienced yogi or a Namaste newbie, adding this ancient practice a couple times per week may make a hugely positive impact on your physical and mental health.

The following flow involves 5 simple yet challenging moves. Pro tip: remember to BREATHE throughout every pose, and listen to your body—if something is painful, back off.

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A Yoga Flow for Every Level

1) Sun Salutation A


A classic “warm up” move to build up heat and prepare your body to kick butt. Sun Salutation A is a staple in most yoga classes.

2) Chair Pose


Your legs will burn doing this! Chair pose is a favorite for challenging your ability to stay present and “get comfortable with being uncomfortable.”

3) Triangle Pose


The triangle pose is “ohm-some” for building your core strength.

4) Twisted Half Moon Pose


Push yourself! The Twisted Half Moon pose is all about balance and patience. No biggie if you fall out of it—just reset and try again! It’s called a yoga practice for a reason.

5) Bridge Pose


Get your glutes going with this classic move that’s perfect for ending your flow. The Bridge pose (or its more advanced variation, the Wheel pose) gives you a mini inversion and really activates your posterior chain.

How to Power Up This Yoga Flow

Simply running through these 5 poses at a comfortable and focused pace will give you a great mental and physical reset. But if you want to make it more of a “workout,” here are a couple ways to make the flow more challenging:

– Move through each pose in Sun Salutation A and transition one breath at a time, going slightly faster pace than a normal flow. Repeat the flow.
– “Sprinkle in” some challenging bodyweight movements in between poses. We like mixing in 5 to 10 push ups, sit ups, squats, or 15-30 second plank holds.
– Practice your “ocean breath,” aka Ujjayi breath. This classic yogic breathing technique stimulates your nervous and digestive systems, strengthens the immune system, alleviates pain, helps rid your body of toxins, and can be great for your mood. It also gives a busy mind something to focus on.
– Increase the number of rounds you do, and/or the number of repetitions you perform of each pose per round.

Lastly, if you’re brand new to yoga, enjoy guided attention, or if you enjoy the social aspect of being around other “yogis,” then consider taking a class! Ready to check one out?

Ask us about our Power Flow yoga today!

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