Mindful Yoga Flow

I’ve been starting to teach more deep relaxation and guided meditation classes and it came to my attention that many people don’t use yoga as a mindfulness practice. It’s important that when we practice movement and yoga that we stay present and in our bodies as a way of meditation. Below are a few poses and a flow for mindfulness. I encourage you to take note of each pose and notice in your body how it feels and journal afterwards. Enjoy!


Also known as the final resting pose. Savasana is one of the main meditation posses you can use to start and end your practice. Lie on your back with your feet a comfortable distance apart with your arms by your sides with your palms facing. 

Allow your body to sink into your mat and allow your breathe to ease and soften your eyes. 

Reclined Pigeon Pose

While on your back, bend your knees and walk your feet towards your bottom ensuring your feet are hip-width apart. Cross your right foot over your left leg with the ankle resting on your knee Then, draw your left knee toward your chest, reaching your arms between your legs with your right arm and around the outside of your left leg with your left arm, and clasp your hands. 

Bring your awareness to your breath and notice if your breath is flowing or if it's constricted. Release your tension and continue this ease as you release and repeat on the other side. Each side may feel differently. What do you notice?

Cat & Cow Pose

Come onto your hands and knees, ensuring your hands directly under your shoulders and your knees under your hips. As you exhale, round your back and tuck your tailbone As your inhale, lift your chest and gaze forward allowing your back to curve creating a gentle backbend. At your own pace, flow back and forth for a few breaths.

Child’s Pose

Bring your toes together and widen your knees as much as comfortable, and sink back onto your heels. Allowing your forehead to rest on the mat, let your arms reach out in front of you. Breathe in through the nose and let out a sigh through your mouth to release.

Downward Dog

Coming back into a table-top position, tuck your toes and lift your hips towards the sky, then straighten your back for Downward Dog. Your knees can be bent to allow a long spine. Grip the mat with your fingertips and explore by lifting and lowering your heels as well as bending and straightening the knees. Coordinate your breath with each movement allowing yourself to sink into the pose. From here for more sensation you can lift your heels and shift forward into a plank and move back into downward dog, flowing with the breath.

Seated Twist

Coming down into a seated position with both legs straight in front of you, bend the right leg and plant your right foot onto the mat. Looking over to the right, sit tall and bring your left arm to the outside of the right thigh and using the right arm for balance on the mat, inhaling to lengthen the spine and exhaling to twist. Repeat on the other side.

End with Savasana.

Bring one hand to the heart and one hand to the stomach, sink into the mat and notice how you grew, reflect on what you learned, and reflect on what you wish to accomplish tomorrow. Once you feel at ease, lower your hands to your sides and rest for as long as you’d like, then roll over the right side using your right arm as a pillow, resting here. Then release and find a comfortable seat, breathing in through the nose and let out a breath through the mouth to end your practice. Namaste.