Restorative Yoga Flow for All Levels

Yoga has immense benefits for both your physical and mental health. It can improve your posture, flexibility, balance, and cognitive and motor skills, as well as reduce stress and anxiety. Many gym-goers value the power of mindfulness. That’s why at select Snap Fitness locations, we offer group yoga classes. We also have a variety of On Demand yoga classes available on the Snap App. Visit your local Snap Fitness gym to learn more.

If you’re unable to attend a group yoga class or if you prefer to work out in the comfort of your own home, try this calming and revitalizing slow yoga flow designed to release tension and enhance your overall well-being. Each movement within this yoga flow sequence is designed to stimulate and stretch different muscles in your body and promote flexibility. The key is to focus on your breathing and align your breath with each movement.

Whether you are new to this practice or have been training your body for years, it will help calm your mind, centre your breathing, and fuel your spirit and soul. Grab a yoga mat and get started with this yoga flow today!

Restorative Yoga Flow

Start by rolling out your yoga mat and taking a seat in the middle of the mat with your hands and knees flat on the floor.

Cat-Cow Stretch

Start by inhaling and arching your back upward, this is commonly referred to as the “cat” pose. Exhale by dropping your stomach downward, commonly referred to as the “cow” pose.
Repeat this movement for 5-8 breaths.

Next, slowly lift your knees off the floor, coming into a push-up position. This is also called a high plank.

Cobra Pose

Slowly lower your chest toward the floor. Once you are lying flat on the floor, take a deep inhale, press your hands firmly into the mat, and lift your chest toward the sky while keeping your hips and lower belly grounded on the floor. Hold this pose for 3-5 breaths.

Next, press your lower body away from the floor and return to the high plank position on your yoga mat.

Downward Facing Dog

Slowly lift your hips up and back, tuck your toe, and fully extend your legs on the back of your mat. Spread your hands wide on the mat in front of you. Your legs should remain straight, but they can have a slight bend at the knees. You can also peddle out your feet during this movement. Hold this pose for 5-10 breaths.

Then inhale, bend your knees, and jump or walk your feet to the front of the yoga mat.

Forward Fold

Before moving to a standing position, inhale and place your feet hip-width apart. Exhale as you bend your knees, letting your head hang heavy. Inhale as you lift your torso to flatten it, lengthen your spine, and round your back. Repeat this movement for 5-10 breaths.

Side Stretch

Inhale as you slowly rise to stand upright. Exhale, raise one arm overhead, and clean gently to the opposite side. Hold this pose for 20 seconds and switch sides.

Incorporating this yoga flow into your routine can bring balance, calm, and clarity to your life. Whether you're a beginner or an experienced yogi, each session offers an opportunity to connect deeper with your body and mind. Yoga isn’t about being perfect; it’s about being present.