Slow flow yoga is an accessible practice that’s perfect for beginners and those looking for a slightly gentler flow.
In this article, we will learn about the benefits of slow flow yoga, what it is, when to practice, and how to practice. We’ll also be sharing a few of our favorite poses and online classes so that you can get started today!
Slow Flow Yoga Definition
Slow flow yoga is, essentially, a style of yoga that’s practiced at a slower pace. During a class, you can expect to practice around half of the poses that you would practice in a class, such as hatha yoga or vinyasa yoga.
This soothing style of yoga focuses on grounding and alignment. You’ll have more time to add props to your poses and find a position that feels good for your body. Although slow flow yoga still connects movement with breath, you’ll spend more time in positions instead of moving every time you inhale or exhale.
However, that doesn’t mean that slow flow yoga is easy! Although generally, it’s much more accessible than practices such as power yoga, hot yoga, and vinyasa yoga, slow yoga still focuses on strengthening and flexibility. And because you’ll be spending more time in positions, you might feel the burn more than you would with other styles of yoga. You will, however, be given lots of time to rest in poses such as child’s pose.
Benefits of Slow Flow Yoga
Here are just a few of the benefits that you may experience from practicing slow flow yoga:
Reduced stress and anxiety
Yoga can enhance your general well-being, which, in turn, can reduce symptoms of stress and anxiety. When you practice yoga, you bring yourself into the present moment and away from the stresses of day-to-day life.
Greater mindfulness
Yoga is one of the best ways to bring your mind and body into the ever-present now – which is the practice of mindfulness!
More time to focus on alignment
Because slow flow yoga is slow-paced, you’ll have plenty of time to move in and out of positions. As well as making it easier to keep up with the class, you’ll also have time to add props and correct your position before moving on to the next asana.
Gradual warm-up
With slow flow yoga, you’ll practice an extended warm-up. Something that your body will thank you for if you suffer from tight muscles and/or joints.
Accessibility
Slow flow yoga is accessible no matter your age or experience. It’s also a great choice if you’re recovering from an injury or pregnant – always remember to ask your teacher whether the class is suitable for you if you’re injured or expecting!
Improved strength
Slow flow yoga focuses on building strength slowly over time. This makes it a great choice if you’re looking for a route into exercise or a calm way to keep your body healthy.
More patience
You might enjoy a slow flow yoga practice if you’re used to moving through life (or your normal yoga practice!) at a fast pace. Slow flow yoga calls you to slow down, take things easy, and get comfortable with being on your mat.
When to Practice Slow Flow Yoga
Slow flow yoga is ideal for beginners and more advanced yogis alike. While beginners will be able to access yoga without feeling overwhelmed, more advanced yogis can spend time perfecting their alignment and getting comfortable with poses that they might otherwise prefer to avoid.
Slow Flow Yoga Poses
Slow flow yoga poses include:
Pigeon pose
Start on all fours with your hips over your ankles and your shoulders over your elbows. Bend your right knee to bring it towards your right wrist. Lay your right shin on the floor and bring your left leg out on the mat straight behind you, untucking your toes. Let your hips get heavy as you bring them to the ground. Push into your hands to open your chest and grow tall through the crown of your head. From here, you might like to come down onto your forearms or stretch your hands in front and bring your forehead to the ground or a block.
Bound angle pose
Start by sitting on your mat. Bring a cushion or folded blanket underneath your hips to elevate them slightly to allow you to sit up tall. From here, bring the soles of your feet to touch. Cup your feet with your hands and remember to stay straight through the spine. If you have no pain in the back, you might like to bring your torso forward slightly to increase the stretch in your hips and lower back.
Gate pose
Start on all fours with your hips over your knees and your shoulders over your wrists. From here, bring your right leg straight out to the right with the sole of your foot flat on the ground and your toes pointing away from you or forwards. Lift your torso so that you’re kneeling up. Place your left hand on the ground about one foot away from your left knee and lift your right arm to reach overhead.
How to Practice Slow Flow Yoga
Why not get started with a couple of the poses outlined above or follow a YouTube video? We’ve shared a few of our favorites in the next section.
Start Slow Flow Yoga at Home
If you can’t make it to a yoga studio or simply want to try slow flow yoga at home, check out these follow-along videos.
Related: Slow Flow Yoga Sequence for Beginners
45-Min Slow Flow Yoga – Beginner Full Body Vinyasa Yoga
15 Min Slow Flow Yoga
Gentle Relaxing Cozy Flow | Yoga With Adriene
Slow Flow Yoga FAQs
What is slow flow yoga good for?
Slow flow yoga is great for mindfulness, strength, flexibility, breathwork, and balance. By practicing a slower yoga style, you’ll have time to get comfortable and familiar with poses whilst moving in a healthy way.
Is slow flow yoga hard?
Slow flow yoga is one of the more accessible styles of yoga, but this doesn’t necessarily mean that classes will be easy! You’ll be practicing patience and building strength slowly during slow flow yoga classes. There is also likely to be a focus on stretching and mobility. However, there will also be lots of time to rest and adjust your body in poses to create a practice that feels great for your body, no matter your age or experience.
How do you sequence a slow flow?
If you would like to sequence your own slow flow at home, you’ll be pleased to know that it’s one of the more straightforward styles of yoga to sequence! Start with an extended floor-based warm-up with gentle stretches. After this, you’ll want to move into the “core” of your class using a mix of standing, balancing, stretching, and strengthening poses. To finish, choose a couple of floor-based restorative poses that will give your body lots of time to cool down, and always end with a savasana – even if it’s only for a couple of minutes. Because you’re practicing slow flow yoga, you’ll have lots of time to decide what your body and mind want and need before you move into the pose. That means that you might not have to plan at all! Just listen to your body and go with the flow.
Important: Check with your doctor before trying slow flow yoga for the first time if you have any type of injury, illness, pain, or you are pregnant.