5 minute Yoga flow for mindfulness
intro (1 minute):
Start in a comfortable seated position on your mat, cross-legged or with your legs extended. Sit up tall, place your hands on your knees, and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Close your eyes and center yourself in this present moment.
seated Cat/cow flow (1 minute):
Place your hands on your knees. Inhale, arching your back and lifting your chest (Cow Pose). Exhale, rounding your spine and bringing your chin to your chest (Cat Pose). Continue to flow between these two movements with your breath, gently warming up your spine.
child’s pose to puppy pose (1 minute):
Come onto your hands and knees into a tabletop position. Press your hips back towards your heels, reaching your arms forward into Child's Pose. Take a few breaths here, feeling a gentle stretch in your back. From Child's Pose, slide forward into Puppy Pose. Keep your hips over your knees, extending your arms forward and lowering your chest towards the mat. Feel a stretch in your shoulders and upper back. Breathe deeply.
mountain to forward fold (1 minute):
Come to a standing position at the top of your mat. Inhale, raising your arms overhead, palms facing each other (Mountain Pose). Exhale, hinge at your hips, and fold forward, keeping a slight bend in your knees (Forward Fold). Let your head and neck relax. Inhale, slowly roll up to standing, stacking each vertebra. Reach your arms overhead once again. Exhale, bringing your hands to your heart.
cool down (1 minute):
Return to a comfortable seated position. Close your eyes and take a moment to notice the effects of your gentle yoga flow. Bring your hands to your heart center and express gratitude for this time of movement and mindfulness. Gently open your eyes, and carry the sense of ease and presence with you into the rest of your day.
