Uncategorized

A Simple 10–15 Minute Yoga Flow You Can Practice at Home

This week we held our first Community Yoga Class, which we plan to offer monthly.

The class has two clear goals:

  1. Create a comfortable space where beginners can learn the foundations of yoga and regular practitioners can move in a low-pressure environment.
  2. Highlight five key poses participants can take home and use in their own personal practice.

Each month I’ll share the featured poses here on the blog. Newsletter subscribers receive the complete class flow.

Below is this month’s 10–15 minute personal practice sequence.

1️⃣ Arrive & Ground

Mountain Pose (Tadasana)

Builds stability, alignment, and balance.

Stand tall with feet hip-width apart. Arms rest at your sides or hands at heart center.

Try:

  • Inhale: sweep arms overhead
  • Exhale: bring hands to heart
  • Repeat for 3–5 slow breaths

Focus on:

  • Even weight through both feet
  • Soft knees
  • Steady, relaxed breathing

Pause and ask: What do I notice in my body right now?

2️⃣ Warm Up

Cat–Cow (Chakravakasana)

Improves spinal mobility and connects movement with breath.

Come to hands and knees.

  • Inhale (Cow): lift chest and tailbone
  • Exhale (Cat): round spine, chin toward chest
  • Repeat slowly for 5 breaths

Optional: Rest briefly in Child’s Pose between rounds.

Focus on gentle movement — no forcing or pushing.

3️⃣ Build Strength & Stability

Warrior II (Virabhadrasana II)

Strengthens legs, opens hips and chest, improves focus.

From standing:

  • Step one foot back
  • Bend front knee
  • Extend arms wide

Hold 3–5 breaths.
Straighten the front leg → re-bend → hold again.
Repeat on the other side.

Focus on:

  • Strong legs
  • Steady gaze
  • Relaxed shoulders and jaw

Strong body. Steady breath.

4️⃣ Integrate & Release

Supine Twist (Supta Matsyendrasana)

Encourages spinal mobility and gentle release.

Lie on your back.

  • Hug knees in
  • Drop both knees to one side
  • Stay for 5 slow breaths
  • Switch sides

Focus on:

  • Letting gravity assist
  • Longer, slower exhales
  • Softening through ribs and belly

5️⃣ Rest & Reset

Corpse Pose (Savasana)

Integrates the benefits of your practice and calms the nervous system.

Lie comfortably on your back.
Support under knees if needed.

Stay 3–5 minutes.

Optional breath:

  • Inhale for 3
  • Exhale for 4

Allow your body to fully rest.

Optional Breath Practice: 3-Part Breath (Dirga Pranayama)

This breath practice can calm the mind, reduce stress, and support nervous system regulation.

Step 1: Get Comfortable

Sit upright or lie down.
Relax shoulders and jaw.
Place one hand on your belly and one on your chest.

Step 2: Belly

Inhale slowly through your nose.
Let the belly gently expand.
Exhale and soften.
Repeat 3–4 breaths.

Step 3: Ribs

Inhale into belly, then expand ribs.
Exhale ribs, then belly.
Repeat 3–4 breaths.

Step 4: Chest

Inhale belly → ribs → upper chest.
Exhale chest → ribs → belly.
Practice 5–10 slow breaths.

Move slowly. Never strain.

If you’d like the full class flow, including transitions and timing cues, be sure to subscribe to the newsletter.

And if you’re ready to deepen your practice, the Members Library includes:

  • Extended guided flows
  • Nervous system reset practices
  • Pain-informed yoga sequences
  • Breathwork audio recordings