Slow Flow Yoga Sequence for Beginners

Slow flow yoga is a warm and welcoming style of yoga for all bodies and abilities.

This style of yoga is a calming practice where you are given lots of time to settle into poses and make them comfortable for your body.

So, let’s talk about what slow flow yoga is, whether or not it’s good for beginners, and what the difference is between slow flow yoga and vinyasa yoga.

We’ll also walk you through an accessible slow flow yoga sequence that you can practice from home!

What Is Slow Flow Yoga?

Slow flow yoga is a meditative style where you can expect to practice around half the number of poses you would practice in a regular flow class (such as Hatha or vinyasa).

Where most flow classes encourage you to move between poses following the pace of your breath, slow flow yoga classes give you the time to spend several breaths in each position.

It’s a calming practice that’s great for the mind and body and ideal if you prefer a softer pace of practice.

Is Slow Flow Yoga for Beginners?

Slow flow yoga is ideal for beginners as it allows you the time to get to know the poses and how they feel in your body.

Instead of struggling to keep up with the pace, you’ll have plenty of time to adjust, find your balance, and get to know your yoga practice.

Slow flow yoga is also a great class to attend if you’re pregnant, injured, or less able-bodied.

What’s the Difference Between Vinyasa Yoga and Slow Flow Yoga?

Here are the main differences between vinyasa flow yoga and slow flow yoga to help you decide which practice is best for you.

  • Although vinyasa yoga doesn’t have to be fast, most classes are fairly fast-paced to add a challenging element to the class. This is great if moving quickly helps you to get out of your head and into your body!
  • Slow flow yoga is slower and allows lots of time in each pose.
  • Poses in slow flow yoga also tend to be a bit simpler than the poses in vinyasa yoga – this is what makes it particularly great for beginners.
  • Another main difference is that transitions tend to be more straightforward in slow flow yoga. Moving between poses requires less focus, flexibility, and coordination than vinyasa yoga.

Warm-up: Sun Salutation

Sun salutations are a great way to warm up your body in preparation for a yoga sequence.

Below, we’ll walk you through how to practice each pose in this classic sun salutation flow!

Depending on how much time you have, we recommend practicing between 2-5 rounds of sun salutations.

Mountain Pose

how to do mountain pose

Start standing at the front of your mat with your feet hip-distance apart and arms at your sides with your palms facing forwards. Inhale as your raise your arms over your head.

Forward Fold

how to do standing forward bend pose

Exhale as you bend your knees to bring your hands to the ground or blocks placed in front of your feet. Let your head hang heavy and bend the knees as much as you need to for this position to be comfortable.

Halfway Lift

how to do standing half forward bend pose

On an inhale, place your palms on your knees or shins and lengthen through your spine to create a straight line between your tailbone and the top of your head.

Plank

how to do plank pose

Exhale to place your palms on the floor and step back to a plank position. You can keep your knees lifted or place them on the floor.

Cobra Pose

how to do cobra pose

Inhale to come down to your belly with straight legs, then place your hands underneath your shoulders and press into them to lift your chest away from the ground. Gaze forwards and point your toes away from you.

Downward-facing Dog

how to do downward facing dog in yoga

Exhale to tuck your toes and push into your hands as you lift your hips to the sky, coming into downward-facing dog. Bend your knees as much as you need to for comfort and ensure that your spine is straight with your head resting between your elbows.

From here, step forward into a forward fold before slowly rising into a standing position at the front of your mat.

You can repeat the sun salutation sequence from here or continue onto the first pose of our slow flow yoga sequence.

Slow Flow Yoga Sequence

If you’re just starting your yoga practice or are keen to try slow flow yoga and see if it’s for you, we’ve put together a basic sequence accessible for everyone.

We’ve also included adjustments so that you can decide how to practice each pose in a way that feels comfortable for your body.

Tip: Hold each pose for 3-5 breaths depending on what feels good for you. Take your time in each pose, experiment with the adjustments, and take it easy.

Slow Flow Yoga Sequence Video

Follow along with our slow flow yoga sequence for beginners.

Below we detail how to perform each pose step-by-step.

Warrior I

how to do warrior i pose

From a standing position at the front of your mat, take a step back with your right foot. Turn your right toes out to 45 degrees and lift your arms overhead as you bend deeply into your front knee. Engage your core and push through the outside edge of your right foot to keep your leg strong and straight.

If you’re struggling to keep your balance, try stepping your right foot closer to the edge of your mat.

If you have pain in the back knee, turn your right toes to face the front of your mat.

From here, move into extended triangle pose.

Triangle pose

How to Do Extended Triangle Pose

From warrior I, straighten through your front leg and turn your right toes out to 90 degrees. Turn your body to face the right side of your mat and lift your arms out to either side. Look over your left fingertips and exhale as you hinge at the hips to bring your left fingertips to your shin, a block, or the ground as your right fingertips reach towards the sky. Focus on pushing through your back leg to keep your right hip lifted.

Gaze to your right fingertips or, to avoid pain in the neck or allow better balance, gaze down to your left toes.

From here, place both hands on the mat to frame your front foot and step back to a plank position with your knees lifted or on the mat.

Move through warrior I and triangle pose on the other side.

Tree pose

Tree pose

Come to a standing position in the center of your mat with your feet slightly apart. Bring your weight into your left foot as you come onto the toes of your right foot.

From here, bring the sole of your right foot to your left ankle, calf, or thigh as you bend your right knee out to the right-hand side. Place your hands in a prayer position at your heart center and push into your standing leg to grow tall through the spine and crown of the head.

Focus on keeping your hips in line and avoid “sinking” into the hip of your standing leg.

Repeat on the other side.

Child’s Pose

How to Do Child’s Pose in Yoga

Move into tabletop position by coming onto all fours on your mat. Bring your knees, calves, and feet together and sink your sit bones back onto your heels.

Allow your head to rest on your mat or a block and place your arms alongside your body.

Rest here for as long as you need to!

Butterfly Pose

Butterfly pose

Slowly come up to a seated position and place a folded blanket beneath your sit bones to make this pose more comfortable.

Bring the soles of your feet together and allow your knees to fall out to either side.

Cup your feet with your hands and grow tall through your spine and the crown of your head.

Figure 4 Pose

Transition to lay on your mat on your back.

Place the soles of your feet on the floor by bending your knees. Bring your right ankle to rest on your left thigh in figure 4 pose.

To increase the stretch, interlace your fingers around your left thigh and gently pull your left leg towards your chest.

Repeat the stretch on the other side.

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