← Routines

Gentle Yoga Flow

9 min 30 sec8 movesGet Stretched
Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Sun Salutations

    Sun Salutations

    90s

    How to do it
    1. Stand tall at the top of your mat with your feet together and arms by your sides.
    2. Inhale and sweep your arms overhead, lengthening tall.
    3. Exhale and fold forward from your hips toward the floor.
    4. Inhale to a flat back, then step or float back and lower down with control.
    5. Inhale to lift the chest, then exhale up and back into a downward dog.
    6. Step forward, inhale to rise and sweep the arms up, then exhale back to standing.
    7. Repeat the sequence, flowing smoothly with your breath.

Circuit 2

2 rounds
  • Warrior II & Extended Side Angle

    Warrior II & Extended Side Angle

    60s

    How to do it
    1. Stand with your feet wide, one foot turned out and the other slightly in.
    2. Bend your front knee and extend your arms parallel to the floor for Warrior II.
    3. Hold and breathe, sinking into your hips.
    4. Rest your front forearm on your thigh and sweep the top arm up and over your ear.
    5. Lengthen one long line from back foot to top hand, then rise and switch sides.
  • Tree Pose

    Tree Pose

    60s

    How to do it
    1. Stand tall with your feet together and your weight even through one foot.
    2. Shift your weight onto the standing leg and find a steady gaze ahead.
    3. Place the sole of the other foot on your calf or inner thigh, avoiding the knee.
    4. Press your foot and leg together and lengthen up through your spine.
    5. Bring your hands to your chest or overhead, then lower and switch sides.
  • Seated Forward Fold

    Seated Forward Fold

    60s

    How to do it
    1. Sit with your legs extended straight in front of you and your spine tall.
    2. Inhale and lengthen up through the crown of your head.
    3. Exhale and hinge forward from your hips, reaching toward your feet.
    4. Let your hands rest on your shins, ankles, or feet, wherever they reach.
    5. Relax your neck and breathe, easing forward with each exhale.

Circuit 3

  • Savasana

    Savasana

    120s

    How to do it
    1. Lie flat on your back on a mat with your legs extended and your arms resting by your sides, palms facing up.
    2. Let your whole body grow heavy and settle into the mat.
    3. Soften your face, shoulders, hands, and feet.
    4. Release any holding in the body and let the breath flow naturally.
    5. Rest here quietly, staying calm and still.