If you spend a lot of your day sitting—at a desk, in a car or on the couch— and don’t stretch regularly, then you may have noticed your spine feeling stiff, achey or less mobile than it used to be.
That’s because without regular movement—twisting, bending and reaching—flexibility can quickly decline, especially once we’re older.
Lauren Kearns, a yoga instructor and balanced body educator for Balanced Body, has created a yoga flow that addresses mobility and flexibility to help you feel looser and more limber.
“This 15-minute flow blends breathwork, spinal mobility, strength and mindful stretching, ideal for morning vitality or a midday reset,” says Kearns.
Overview
There are 20 moves in this flow, and Kearns has provided detailed explanations of each below, but here’s the flow in brief to refer to mid-flow.
- Tailor sit x 5 breaths
- Seated arm flow x 3 breaths
- Seated spinal twist x 6 breaths
- Seated lateral stretch x 6 breaths
- Bound angle forward fold x 3 breaths
- Cat-cow x 5 breaths
- Downward-facing dog x 3 breaths
- Standing forward fold x 3 breaths
- Mountain pose x 2 breaths
- Half chair to full chair x 2 breaths
- Low lunge with twist x 12 breaths
- Plank to downward-facing dog x 3 breaths
- Child’s pose x 3 breaths
- Bridge and single-leg bridge x 3 breaths
- Head-to-knee pose x 6 breaths
- Seated sage twist x 6 breaths
- Wide-leg seated fold with torso rotation x 9 breaths
- Reclined hamstring stretch x 6 breaths
- Reclined spinal twist x 6 breaths
- Tailor sit x 3 breaths
1. Tailor sit
Time: 5 breaths
- Sit on the floor with one foot tucked into your inner thigh close to your groin and the other in front.
- Hold your palms together in front of your chest.
- Close your eyes and take five slow, steady breaths.
- Let your awareness settle into your breath and body.
2. Seated arm flow
Time: 3 breaths
- Inhale as you sweep your arms overhead, lift your chest and look up.
- Exhale as you lower your arms to your sides, gently bringing your chin to your chest.
- Perform a total of three times, coordinating your breath with the movement.
3. Seated spinal twist
Time: 6 breaths
- Place the back of your left hand on your right knee and your right hand behind you, turning your torso to the right, but look over your left shoulder.
- Hold for three breaths—lengthening through your spine as you inhale and deepening the twist as you exhale.
- Repeat on the other side.
4. Seated lateral stretch
Time: 6 breaths
- Place your left hand or elbow on the floor and reach your right hand overhead to your left-hand side.
- Hold for three breaths, then switch sides.
5. Bound angle forward fold
Time: 3 breaths
- Bring the soles of your feet together.
- Inhale as you lift through the spine and look up.
- Exhale as you fold forward, gently rounding your spine.
- Let your head drop and jaw soften.
- Perform a total of three times.
6. Cat-cow
Time: 5 breaths
- Get on your hands and knees, with your wrists under your shoulders and your knees under your hips.
- Inhale as you arch your spine, lifting your chest and chin to form cow pose.
- Exhale as you round your spine, tucking your chin to form cat pose.
- Perform a total of five times.
7. Downward-facing dog
Time: 3 breaths
- From cat-cow, tuck your toes and extend your legs to lift your hips up and back.
- Keeping your back flat, pedal your heels toward the mat to stretch your calves eight times.
- Then hold the position for three breaths, feeling the stretch in your spine and upper body.
8. Standing forward fold
Time: 3 breaths
- From downward dog, walk your feet toward your hands as far as you can
- Bring your hands to your calves and your chest toward your thighs, bending your knees as needed, and let your head hang.
- Hold for three breaths, then slowly roll up to standing.
9. Mountain pose
Time: 2 breaths
- Stand with your feet together, arms by your sides and palms facing forward.
- Feel your feet in contact with the floor and lengthen your spine.
- Breathe mindfully for two breaths.
10. Half chair to full chair
Time: 2 breaths
- From mountain pose, bend your knees and reach your arms forward, shifting your hips backward
- Keeping your core engaged and your weight in your heels throughout, reach your arms diagonally upward while maintaining a flat back and bent knees.
- Return to the start and perform a total of two times.
11. Low lunge with twist
Time: 12 breaths
- Place your hands on the floor, then step your feet back and raise your hips to come into downward-facing dog
- Step one foot forward and lower the back knee to the floor.
- Inhale as you reach your arms up, stretching through your spine.
- Hold for three breaths.
- On your last exhale, twist and bring one elbow to the outside of your opposite knee.
- Hold for three breaths.
- Step back to downward-facing dog, then repeat on the other side
- Return to downward-facing dog to finish.
12. Plank to downward-facing dog
Time: 3 breaths
- From downward-facing dog, inhale as you move your shoulders forward so they are directly over your wrists, with your body in a straight line from head to heels.
- Exhale as you press through your hands to return to downward-facing dog, pressing your heels toward the floor.
- Perform a total of three times, in time with a steady breath.
13. Child’s pose
Time: 3 breaths
- From downward dog, lower your knees to the floor
- Sit your hips back toward your heels and reach your arms forward.
- Let your forehead rest on the mat. If it’s comfortable, lift your wrists to create space between your shoulders and armpits.
- Hold for three breaths, then roll onto your back.
14. Bridge and single-leg bridge
Time: 3 breaths
- Lie on your back with your knees bent and your feet flat on the floor hip-width apart, with your arms by your sides.
- Lift your hips and interlock your fingers under your buttocks.
- Hold for three breaths.
- Bring your feet closer, extend one leg up for single-leg bridge.
- Hold for three breaths, then repeat on the other leg.
- Lower your hips back to the floor.
- Hug your knees to your chest.
15. Head-to-knee pose
Time: 6 breaths
- Sit upright with your right leg extended and your left foot on your inner thigh.
- Inhale as you reach your arms up.
- Exhale as you fold over your extended leg as far as you can.
- Hold for three breaths, then repeat on the other side.
16. Seated sage twist
Time: 6 breaths
- Sit upright with your right leg extended and your left knee bent and left foot flat on the floor as close to your butt as is comfortable.
- Hug your left knee with your right arm, and twist your torso to the left, placing your left hand behind you for support.
- Hold for three breaths—lengthening through your spine as you inhale and deepening the twist as you exhale.
- Repeat on the other side.
17. Wide-leg seated fold with torso rotation
Time: 9 breaths
- Sit upright and extend your legs wide, keeping your feet flexed.
- Fold forward and hold for three breaths.
- Walk your hands to one leg, reaching your hands toward your feet and stretching sideways over your leg.
- Hold for three breaths.
- Repeat on the other side.
18. Reclined hamstring stretch
Time: 6 breaths
- Lie on your back, extend one leg on the mat and lift the other leg, straight if comfortable or with a bent knee.
- Hold behind your thigh, calf or foot.
- If your flexibility allows, lift your shoulders and head to reach your hands to your ankle, drawing your leg further into your chest.
- Hold for three breaths, then repeat on the other side.
19. Reclined spinal twist
Time: 6 breaths
- Lie on your back and lift your right leg, bend your right knee and cross it over your body to the left.
- Extend your right arm to the right and look right.
- Hold for three breaths, then switch sides.
20. Tailor sit
Time: 3 breaths
- Return to the first pose. Sit on the floor with one foot tucked into your inner thigh close to your groin and the other in front.
- Hold your palms together in front of your chest.
- Close your eyes and hold for three slow, steady breaths.
- Feel the effects of your practice through your breath and body.
