Yoga Flow: the connection between body, mind and breath

There are several types of yoga to achieve different goals. For example, there is yoga where physical strength and fast movements matter a lot, it is one of its variants that is actually used to exercise the body. Contrary to this, we have yoga flow, which try slower practice with accessible postures.

Yoga flow is mainly recommended for beginners, people who are entering this wonderful world or for those whose body is not so flexible. On the other hand, it is ideal for practitioners who recover from injuries, who have joint problems, spinal problems, etc., and who require relaxed sessions, listening to their body.

For those who practice this style of yoga, the goal is to connect with their inner self. Know your body, your mind and your spirit. Achieve flexibility beyond the physical. Through slow movements, controlled breathing, and repeating positive messages, energies are attracted that help to live fully.

Benefits of Yoga Flow

In general, yoga has many benefits for physical health and mental well-being. Among some of the advantages that the practice of yoga flow has, are those that will be mentioned below:

– Something to keep in mind when doing yoga is that you cannot hold your breath, as this will stop the continuous flow of oxygen. Constant oxygenation is a benefit provided by this discipline, as it optimizes the functioning of the entire body

– When inhaling, the body is pushed and opened, while exhalation releases and stabilizes

– Relieve the stress

– Increases flexibility

– It enhances sleep quality

– It is a discipline that relaxes the mind and strengthens the body at the same time

– Improves digestive activity, the nervous system, respiration, muscles, blood pressure, among other things

– Helps to find harmony, through knowledge, acceptance and control of emotions

– Provides security, increases self-esteem and, in turn, improves both relationships and communication with the world.

Some series of Yoga Flow

The practice of yoga flow consists of performing a series of postures that form a flow, hence the name of this variant. Taking care that the breathing is rhythmic, simple asanas are carried out that provide strength and energy to the body, without neglecting the relaxation of the mind.

Normally, the sessions of this yoga are not long, last less than 30 minutes, but the goal is achieved. In addition, it can be done by people of all ages, regardless of whether or not they have yogic experience. However, the series described below are perfect for beginners.

Using the child's position

This series begins with the child's pose, or Balasana. Knees on the floor, glutes on the heels, front resting on the floor and arms extended with the palms of the hands facing down. This position will help the body relax, so slow breathing should be maintained.

When feeling complete relaxation, the hands are placed on both sides of the shoulders and the body is raised, inhaling. After a few seconds, return to the initial position, exhaling. These movements are repeated at least 5 times.

Next, the downward facing dog pose is performed, Adho Mukha Svanasana. Soles of feet and hands touching the ground, hips up. As you strike the pose, you move your knees forward, one by one, to stretch the legs.

To finish, the feet are brought together, the hands are slowly moved backwards and inhaling the body rises, until it touches the knees. Here an exhalation enters, inhales again, body upright, back straight and arms towards the sky.

Using the tree pose

It begins with the position of the tree, Vriksasana. Body erect, one leg bent, supporting the sole of the foot as close as possible to the opposite groin and hands together in prayer position.

In this pose 10 cycles of ocean breaths will be performed, which is ideal for strengthening muscles and achieving excellent brain oxygenation. Next, both feet are placed together, the arms are raised, inhaling, and the body leans forward, exhaling. Of this, several repetitions must be carried out.

Now, the arms are bent back to grasp the elbows. Breathing deeply, you hold the pose for 30 seconds. Inhaling, the arms are raised and while we exhale, the body leans to one side, then to the other, always keeping the rhythm of the breath.


At this moment the body relaxes, through a purifying breath, call Nadi Sodhana. It should be inhaled through one nostril, covering the other, which will be used to exhale.

Salute to the Sun

This series is called Surya namaskar, but it is known around the world as Salute to the Sun, even those who have never practiced yoga have surely heard this name. It consists of several simple poses, stretching, and breath control.

It begins standing up, straight body, feet together, hands glued to both sides of the body. Breathing in and staring up at the sky, arms go up. As you exhale, slowly lean the body forward until the hands touch the ground, here the position is achieved Uttanasana.

What follows is to walk with the hands, without moving the feet from their place, reaching the posture Chaturanga Dandasana. Body parallel to the groundSupporting the toes and palms of the hands on the mat, this position is held for a few seconds, breathing calmly.

Inhaling, the body moves forward, the shoulders rise and look up. For a few seconds, you should exhale slowly. Next, the downward facing dog is performed, little by little the Uttanasana, we lift the body, arms up, slow exhalation and hands at the sides to end the series.

This is the sun salutation sequence!

Spiral twist

This series can be used to stretch arms, shoulders and traps. Start with the lotus pose, sitting cross-legged. With a slow inhalation, the arms are raised, keeping the fingers of both hands interlocked. Now, exhaling, they extend their arms to the sides and then hold hands behind their back (Burn Gomukasana).

What follows is to stretch your legs to perform the pose of marichi. It is held for 40 seconds on each side of the body. Before finishing, he does the downward facing dog position and stands up, breathing deeply until he relaxes.

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Improve your mental and physical health practicing yoga flow!