Yoga Recommended program

Slow Flow Yoga 50

A mindful, medium-paced class for days when you have time to go deeper: standing poses, gentle strength, balance and long floor stretches, all at an unhurried pace.

16exercises

50min

24sets

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Training flow

Warm-up 3 exercises

Easy Pose Breathing (Sukhasana)

1 sets 90s Lower Back

rest 10s

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 10 reps Lower Back

rest 10s

Yoga Child's Pose (Balasana)

1 sets 60s Lower Back

rest 10s

Main 10 exercises

Sun Salutation A (Surya Namaskar A)

2 sets 3 reps Full Body

rest 30s

Low Lunge (Anjaneyasana)

2 sets 45s Quadriceps

rest 10s

Warrior II (Virabhadrasana II)

2 sets 45s Quadriceps

rest 10s

Reverse Warrior (Viparita Virabhadrasana)

1 sets 30s Obliques

rest 10s

Triangle Pose (Trikonasana)

2 sets 45s Hamstrings

rest 10s

Tree Pose (Vrksasana)

2 sets 45s Glutes

rest 10s

Goddess Pose (Utkata Konasana)

2 sets 45s Quadriceps

rest 15s

Bridge Pose (Setu Bandha Sarvangasana)

3 sets 30s Glutes

rest 15s

Pigeon Pose (Eka Pada Rajakapotasana)

1 sets 90s Glutes

rest 10s

Seated Forward Bend (Paschimottanasana)

1 sets 90s Hamstrings

rest 10s

Cool-down 3 exercises

Supine Spinal Twist (Supta Matsyendrasana)

1 sets 60s Lower Back

rest 10s

Legs Up the Wall (Viparita Karani)

1 sets 180s Hamstrings

rest 10s

Corpse Pose (Savasana)

1 sets 300s Full Body

rest 0s