5 minute Yoga flow for concentration & calm
intro (1 minute):
Start in a comfortable seated position on your mat. Close your eyes and bring your hands to your heart. Take a moment to set an intention for your practice, focusing on the mantra you'll be using. Inhale deeply through your nose, and exhale through your mouth, releasing any tension.
Cat/cow flow (1 minute):
Come onto your hands and knees into a tabletop position. Inhale, arch your back, lifting your chest and tailbone (Cow Pose). Exhale, round your spine, tucking your chin to your chest (Cat Pose). Flow between these two movements with your breath, syncing the mantra with each transition.
downward dog to forward fold (1 minute):
From tabletop position, tuck your toes and lift your hips into Downward-Facing Dog. Inhale here, and as you exhale, step or walk your feet to the top of the mat. Inhale, lift halfway into a Forward Fold, and exhale, folding deeper. Sync the mantra with your breath and movements.
mountain to forward fold (1 minute):
Inhale, rise to Mountain Pose, reaching your arms overhead. Exhale, hinge at your hips, and fold forward into Uttanasana. Inhale, lift halfway for a flat back, and exhale, fold again. Sync the mantra with the breath and movements.
cool down (1 minute):
Return to a comfortable seated position. Close your eyes and bring your hands to your heart. Take a few breaths, feeling the residual energy from your yoga flow. Bring your palms together in front of your heart, expressing gratitude for this integrated practice of movement and meditation. When you're ready, gently open your eyes. Carry the sense of calm, focus, and strength with you as you continue your day.
