By Yasir El Mahdi
Photos of Alex McRobs
If you're ever busy for a full hour long session, we have some amazing 30 minute flows that Alex recorded in many locations in beautiful Bali.
Mindful Flow is strong, fluid and dynamic. Similar to vinyasa style of yoga, this class links movement with an active and challenging class, however it will be easily modified and accessible to all levels. Yoga is not supposed to look good, it's supposed to feel good - so move in the way that feels good for your body today!
To get started, find a comfortable seat in a quiet place, close your eyes, and focus on your breathing. Notice how your breath moves through your body, and try to clear your mind of any negative thoughts or worries. Then gradually open your eyes.
This is a gentle pose that is often used to warm up the body or help transition between other poses. It is a great way to stretch the spine and relax the core. To begin, start on your hands and knees in Table Top position. As you inhale, arch your spine up and look up, tucking your tailbone and drawing your belly towards the floor. This is the Cat pose. As you exhale, drop your belly and look down, lifting your chin and chest to the ceiling. This is the Cow pose. Repeat this sequence several times to stretch the spine and warm up the body.
To get started, come to a kneeling position with your big toes touching and your knees hips-width apart. Then, sit your hips back onto your heels as you exhale and reach your arms out in front of you. Relax your forehead onto the floor and let your chest and shoulders relax. Stay in this pose for as long as you need and use the time to take deep breaths and focus on your breath.You can always come to this pose throughout the practice.
To do a forward fold, start by standing up tall with your feet hip-width apart and your hands on your hips. Engage your core muscles and press your feet firmly into the ground. Slowly exhale and begin to hinge forward at the hips. As you fold forward, keep your back flat and lift your chest up towards the sky. Allow your arms to hang down or hold your elbows together in front of you. Hold the pose for a few breaths and then slowly bring your torso back up to standing.
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide and press firmly through your palms. Then, tuck your toes and lift your knees off the floor. Reach your hips up and back, while keeping your legs straight. Your body should form an inverted V shape. Hold the pose for 5-10 breaths, then slowly lower your knees to the floor.
To come into this pose, stand tall with your feet slightly apart and your hands open at your sides. Engage your core, draw your navel in and up, and press your feet firmly into the ground. Lift your chest, broaden your shoulders, and draw your shoulder blades down. Soften your gaze and take a few breaths.
Start in a standing position with your feet together and your arms at your sides. Take a deep inhale and raise your arms up above your head as you reach for the sky. Exhale and fold forward until your palms meet the ground. Inhale and place your palms on your knees. Exhale and fold forward. Inhale and slowly rise up to standing. Exhale and lower your arms to your sides.
Start by standing up straight and step your left foot at a 45 degrees back a few feet. Bend your right knee so your thigh is parallel with the floor and make sure your knee is directly over your ankle. Reach your arms up overhead, shoulder-width apart, and look up toward your hands or forward. Engage your core and hold the pose for 5-10 breaths, then switch sides.
9. Warrior Two
To get into this pose, start by standing with your feet hip-width apart and your arms by your sides. Then, step your left foot back and turn your left foot parallel to the mat. Bend your right knee so your thigh is parallel to the ground and extend your arms out to the sides, parallel to the ground. Your gaze should be straight ahead of you. Hold this pose between 5 or 10 breaths before switching sides.
10.Wild Leg Forward Fold
You can do a wild leg forward fold by standing with your feet apart in a V shapeand your arms stretched out in front of you. Bend forward from the hips, keeping your back straight, and reach your fingertips towards the ground or hold your elbows together in front of you. Hold this pose for 5-10 breaths before releasing your right leg and standing back up.
To get into this pose, start by lying on your back with your feet flat on the floor and your knees bent. Bring your arms down by your sides and press your feet firmly into the floor. Exhale and press your hips up towards the ceiling, keeping your thighs parallel and your feet hip-distance apart. Bring your arms underneath you, with your palms facing down and your fingers pointing towards your feet. Lift your chest up towards the ceiling. Try to keep your chin slightly tucked in towards your chest. Hold the pose for a few breaths, then release and rest with your arms by your sides.
To come to tree pose, start by standing in mountain pose. Shift your weight onto your left foot and bring your right foot up to rest at your inner left thigh or calf. Bring your palms together in prayer position in front of your chest. Make sure your left foot is grounded and your hips are facing forward. Stare at an object that's not moving. Hold this pose for a few breaths and then switch sides.
To move into this pose, lie on your back with your legs extended and your arms by your sides. Allow your feet to fall slightly to the sides and your palms to turn up. Close your eyes or lower the gaze and relax into the pose. Take a few deep breaths, focusing on the breath and allowing your body to relax. Stay in this pose for 5-10 minutes, allowing the body and mind to rest and reset.
14.Closing Seated Meditation
To close your practice, you can start by slowly opening your eyes and taking a few moments to appreciate the stillness and peace you have experienced. After that, you can take a few deep breaths, allowing your body and mind to slowly return to the present moment. You can then gently stretch your body, and take some time to reflect on your practice experience. When you feel ready, you can come into your seated position and slowly resume your day.