10 minute full body flow


Sitting in a chair all day is a necessary part of the job for many people. However, the side effects of being stationary and seated can wreak havoc on our body. Enjoy this short, all levels, full body flow that focuses on opening our spine, shoulders, hips and legs while breathing deeply, reversing our blood flow and letting go of the seated day.


full body flow poses

mountain pose side stretch

mountain side stretch

Beginning in mountain pose, step your feet hips width distance apart and press your feet into the earth

Inhale and reach your arms up, interlace fingers but keep index fingers pointed

On your exhale, begin to reach towards the left side as you press into your right hip

As you breathe, release your shoulders down and back, away from your ears

standing heart opener

shoulder bind

Standing tall in mountain pose, interlace your fingers in a fist behind your back

On your inhale, send your heart open as you press your shoulder blades down, back and together as you straighten your arms

Breath deeply and allow your chest to shine forward as you lengthen your arms behind you

MODIFICATION: If this posture is too intense, grab opposite elbows or forearms behind your back to open your shoulders gently

rag doll pose

rag doll

From mountain pose, bend your knees as you hinge forward from your hips to a forward fold

Grab opposite elbows and begin to sway from left to right

Shake your head yes and no to release your neck and then look at the back edge of your mat

MODIFICATION: Create a deeper bend in your knees and rest your elbows on your thighs

yogi squat pose
garland yoga pose

garland pose

Step your feet slightly wide and angle them away from your body as you begin to lower into a squat

Press your palms into prayer as you press the backs of your elbows into your knees to open your hips

Use your inhales to length your spine and your torso, drawing your shoulders down and back

To twist, press your right elbow into your knee as you begin to gaze over your left shoulder

To bind, straighten your right arm, twist your palm so it faces behind. Straighten your left arm and slightly twist so your palm faces behind you, begin to bend and reach for your palms to meet

MODIFICATION: Place a folded blanket under your heels if they are unable to reach the ground

MODIFICATION: Use a strap to help you bind your twist

low lunge yoga pose

low lunge

From forward fold, plant your hands into the mat and step your right foot long behind you, lower your right knee. Your back toes can be either tucked or untucked

Adjust your left foot so that your knee is stacked above your ankle

Lengthen your spine and press down into your hips

MODIFICATION: Use two blocks under your palms to lengthen your spine if you can’t reach the ground

MODIFICATION: If you have knee pain, fold a blanket under your back knee to lessen the impact

cobra yoga pose

cobra pose

Place your hands outside of your shoulders

Press into your palms, squeezing your elbows into your sides

On your inhale, begin to lift the chest up, press the tops of your feet into the mat and gaze forward or up towards your third eye

MODIFICATION - Sphinx Pose, rest your forearms on the mat, elbows below shoulders, slightly lift

downward facing dog yoga pose

downward facing dog

Press into your palms as you straighten your arms, framing your ears

Lengthen your spine and lift your tailbone high

Bend your knees slightly and press into your heels - though they do not need to touch the mat.

Relax your head and neck, gaze toward your navel

MODIFICATION: Take child's pose or tabletop if this posture becomes too intense

waterfall yoga pose


legs up the wall

Laying on your back, take a block or pillow and place it under your sacrum

Send your legs into the air and allow the blood flow to reverse directions

MODIFICATION: To use the wall, sit with your right side to the wall. Gently lie on your back and begin to rotate until your tailbone faces the wall. Carefully extend your legs

savasana yoga pose


Lay down on your back

Relax your entire body

Palms can face up

Bring a pillow to your low back or under your knees

MODIFICATION - Legs up the wall is a good alternative if lying on your back is uncomfortable



yoga outside heart opener

more flows + meditations


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