Slow Flow Yoga for Beginners: A Mindful, Gentle Practice

I’m always on the go. If I’m not rushing to get to work, I’m running errands or scrolling through my phone. Does this sound familiar? Seems our minds and bodies are constantly in a state of hustle and bustle.

But what happens when we slow down? Do we take the time to be present and mindful of our movements? Does it really make any difference?

Yes it does. Mindfulness, as a practice, is widely recognised for its ability to improve mental and physical well being (1). And when combined with the gentle, deliberate movements of slow flow yoga, it can have a powerful impact on our overall health (2).

If you’re new to yoga or just looking for a more calming and mindful practice, slow flow yoga may be just what you need.

What is Slow Flow Yoga?

Slow flow yoga is a style of yoga that focuses on slower and smoother transitions between poses. It combines the fluidity of vinyasa (or “flow”) with longer holds in each pose, allowing for a deeper connection to the breath and body (3).

With this style of yoga, the emphasis is not on getting into advanced poses or pushing yourself to your limits. Rather, it’s about moving mindfully and with intention, while listening to your body and honoring its limits.

Think of it like a Vinyasa class but with half the poses and double the time spent on each pose. It’s a slower and more meditative approach to yoga that allows for a deeper mind-body connection.

Slow flow yoga benefits are common to those of other forms of yoga, such as increased flexibility, strength, and balance (4). However, it also brings its own set of unique benefits, due to its focus on mindfulness and deliberate movements:

Mindfulness

It’s easy to go through the motions of day to day living without really being present in the moment. Slow flow yoga encourages us to slow down and pay attention to each movement, each breath, and each sensation in our body.

By bringing awareness to our physical and mental state, we can cultivate a sense of mindfulness which can carry over into other areas of our lives. This can help reduce stress and anxiety, improve focus and concentration, and increase overall well-being (5).

Gentle on the Body

Slow flow yoga is suitable for all levels, especially beginners and those with injuries or limitations. The slower pace allows for modifications and variations to be made, making it a gentle practice that can be tailored to individual needs.

The deliberate movements also help prevent injury by allowing the body to ease into poses gradually. This makes it a great option for those looking for a low-impact exercise routine or those recovering from an injury.

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Improved Breath Control

In slow flow yoga, the focus on slower and smoother transitions between poses encourages us to mindfully link our breath with movement. This helps improve our breath control and deepens our breathing, bringing more oxygen into the body and helping us relax.

By learning how to use our breath intentionally, we can also apply this technique in our daily lives to manage stress and anxiety (6).

Mental Clarity

The deliberate and mindful movements of slow flow yoga require us to be present and focus on the present moment. This can help quiet the mind and bring a sense of mental clarity, allowing for deeper introspection and self-reflection.

It’s a chance to take a break from the never-ending stream of thoughts and distractions in our busy lives, giving our minds space to recharge and reset.

Easy Slow Flow Yoga Sequence for Beginners

Here is a simple slow flow yoga sequence for beginners to get started:

1. Mountain Pose (Tadasana)
2. Forward Fold (Uttanasana)
3. Halfway Lift (Ardha Uttanasana)
4. High Plank (Phalakasana)
5. Downward Facing Dog (Adho Mukha Svanasana)
6. Low Lunge (Anjaneyasana)
7. Warrior II (Virabhadrasana II)
8. Reverse Warrior (Viparita Virabhadrasana)
9. Triangle Pose (Trikonasana)
10. Extended Triangle Pose (Utthita Trikonasana)
11. Tree Pose (Vrikshasana)
12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
13. Seated Forward Fold (Paschimottanasana)
14. Bridge Pose (Setu Bandha Sarvangasana)
15. Supine Twist (Supta Matsyendrasana)
16. Savasana

Read more: Japanese Yoga: A Deep Dive Into Mindful Movements

Take your time with each pose and focus on connecting your breath with your movements. Below, we have listed the steps of the slow flow yoga exercises from above, so you can get familiar with the poses and their benefits:

Mountain Pose (Tadasana)

1. Stand tall with your feet hip-width apart and your arms at your sides.
2. Pressing into the ground, engage the muscles in your legs and gently tuck your tailbone under to lengthen your spine.
3. Relax your shoulders down away from your ears and lift through the crown of your head.
4. Bring awareness to your breath, taking slow and deep inhales and exhales.

This pose helps improve posture, balance, and focus while also allowing for a mindful connection to the body.

Forward Fold (Uttanasana)

1. From Mountain Pose, exhale and fold forward from your hips.
2. Let your head hang heavy and relax your neck, arms, and shoulders.
3. If possible, reach for the ground or grasp onto opposite elbows with your hands.
4. Take a few deep breaths here as you release tension in the back of your legs and lower back.

This pose stretches the hamstrings and calves, releases tension in the spine, and helps calm the mind.

Halfway Lift (Ardha Uttanasana)

1. From Forward Fold, place your hands on your shins and inhale as you lift your chest and lengthen your spine.
2. Keep your gaze forward and your neck long.
3. Engage the muscles in your legs to support your spine.

This pose strengthens the core, stretches the hamstrings, and improves balance and focus.

High Plank (Phalakasana)

1. From Halfway Lift, step back into a plank position with your arms straight below your shoulders and your body in one straight line from head to heels.
2. Engage the muscles in your core, legs, and arms while keeping your gaze slightly ahead of you.
3. Take a few deep breaths here, focusing on maintaining a strong and stable posture.

This pose builds strength in the arms, shoulders, core, and legs while also improving balance and stability.

Downward Facing Dog (Adho Mukha Svanasana)

1. From High Plank, lift your hips up and back to create an inverted “V” shape with your body.
2. Keep your hands shoulder-width apart and press firmly into your palms as you engage the muscles in your arms, core, and legs.
3. Relax your neck and lengthen through the spine as you take a few deep breaths in this pose.

This pose stretches the hamstrings, calves, and shoulders, while also improving strength and stability in the arms and core.

Low Lunge (Anjaneyasana)

1. From Downward Facing Dog, step your right foot forward between your hands.
2. Lower your left knee to the ground and untuck your toes.
3. Keep your front knee at a 90-degree angle, with your knee stacked directly above your ankle.
4. Reach your arms up overhead or keep them resting on your front thigh for support.
5. Hold for a few breaths before switching sides.

This pose stretches the quadriceps, hip flexors, and groin, while also strengthening the legs and improving balance.

Warrior II (Virabhadrasana II)

1. From Low Lunge, spin your back foot parallel to the back of your mat and extend your arms out to the sides.
2. Keep your front knee bent at a 90-degree angle with your knee stacked directly above your ankle.
3. Gaze over your front fingertips and engage the muscles in both legs as you hold this pose for a few breaths.

This pose strengthens the legs, improves balance and focus, and stretches the hips and inner thighs.

Reverse Warrior (Viparita Virabhadrasana)

1. From Warrior II, lower your back hand to rest on your back leg and reach your front arm up and overhead.
2. Keep your gaze upward and engage the muscles in your legs as you stretch through your side body.
3. Take a few deep breaths here before switching sides.

This pose stretches the side body, shoulders, and arms, while also strengthening the legs and improving balance.

Triangle Pose (Trikonasana)

1. From Reverse Warrior, straighten your front leg and reach forward with your front arm as you tilt your torso over that leg.
2. Keep your front hand resting on your shin, ankle, or a block and extend your other arm up toward the ceiling.
3. Gaze upward or downward, depending on what feels comfortable for your neck.
4. Take a few deep breaths in this pose before switching sides.

This pose stretches the hamstrings, hips, and side body, while also improving balance and focus.

Extended Triangle Pose (Utthita Trikonasana)

1. From Triangle Pose, press into your front foot and lift back up to stand tall with your arms extended out to the sides again.
2. Rotate both feet to face the side of your mat and extend your arms out in a T-shape.
3. Hinge at the hips and reach forward with your upper body, keeping both legs straight.
4. Lower your front hand to rest on your shin, ankle, or a block while reaching your other arm up toward the ceiling.
5. Take a few deep breaths before switching sides.

This pose stretches the hamstrings, hips, and side body, while also improving balance and focus.

Tree Pose (Vrikshasana)

1. From Extended Triangle Pose, bring your feet together at the center of your mat.
2. Lift your right foot and place it either on your left inner thigh, calf, or ankle.
3. Press the sole of your foot into the opposite leg and find a focal point to help you balance.
4. Bring your hands together in front of your chest or extend them overhead for a more challenging variation.
5. Hold for a few breaths before switching sides.

This pose improves balance, focus, and concentration, while also strengthening the legs and ankles.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

1. From Tree Pose, lower your raised foot and come into a seated position with your legs extended in front of you.
2. Bend your right knee and step your right foot over your left thigh, placing it on the outside of your left knee.
3. Bend your left knee and bring your left heel close to your right hip, or keep your left leg extended if that feels more comfortable.
4. Inhale to lengthen your spine, and then, as you exhale, twist to the right, placing your right hand on the floor behind you and your left elbow on the outside of your right knee.
5. Hold for a few breaths before switching sides.

This pose improves spinal flexibility, digestion, and stimulates the internal organs.

Seated Forward Fold (Paschimottanasana)

1. From Half Lord of the Fishes Pose, extend both legs out in front of you, keeping your feet flexed and your legs together.
2. Inhale to lengthen your spine, and as you exhale, hinge at the hips to fold forward over your legs.
3. Reach for your feet, ankles, or shins, depending on your flexibility, and relax your head and neck.
4. Take a few deep breaths here, allowing your body to release tension with each exhale.

This pose stretches the hamstrings, lower back, and spine, while calming the mind and reducing stress.

Bridge Pose (Setu Bandha Sarvangasana)

1. From Seated Forward Fold, lie down on your back with your knees bent and feet hip-width apart, close to your glutes.
2. Place your arms alongside your body, with your palms facing down.
3. Inhale and press into your feet to lift your hips toward the ceiling, engaging your glutes and thighs.
4. Interlace your fingers under your back and press your arms into the ground for support.
5. Hold for a few breaths before slowly lowering your hips back down to the mat.

This pose stretches the chest, neck, and spine, while strengthening the back, glutes, and legs.

Supine Twist (Supta Matsyendrasana)

1. From Bridge Pose, lower your hips back to the mat and hug your knees into your chest.
2. Extend your arms out to the sides in a T-shape, with your palms facing down.
3. Lower your knees to the right side while keeping your left shoulder grounded.
4. Turn your head to the left if it feels comfortable for your neck.
5. Take a few deep breaths here, then bring your knees back to center and repeat on the other side.

This pose stretches the spine, shoulders, and hips, while promoting relaxation and relieving tension in the lower back.

Savasana

1. From Supine Twist, extend your legs out on the mat and allow your feet to fall open naturally.
2. Rest your arms alongside your body with your palms facing up.
3. Close your eyes and take slow, deep breaths, allowing your body to relax completely.
4. Stay in this pose for several minutes, focusing on your breath and letting go of any remaining tension.

This pose promotes deep relaxation, reduces stress, and allows the body and mind to integrate the benefits of your yoga practice.

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What Is The Difference Between Slow Flow and Vinyasa Yoga?

The difference between slow flow and vinyasa yoga lies in the pace and intensity of the practice. Vinyasa yoga is typically quicker, with a focus on continuous movement and linking breath to movement (7).

Slow flow, on the other hand, allows for more intentional movements and longer holds in each pose. It prioritizes mindfulness and relaxation over intensity, making it a great option for beginners or those looking for a gentler practice.

Other notable differences between the two include:

• Slow flow may involve fewer poses compared to vinyasa.
• Vinyasa often includes more challenging poses, while slow flow focuses on foundational poses.
• The pace of vinyasa can be dynamic and fast-paced, while slow flow is slower and more deliberate.
• Vinyasa may have a greater emphasis on building heat and sweating, while slow flow is more focused on calming the mind and body.
• Both styles offer modifications for different levels and body types, but slow flow may have more options for those with physical limitations or injuries.

For a more detailed breakdown check out our previous blog: Vinyasa Yoga

Is Hatha Yoga The Same as Slow Flow?

Hatha yoga is a broad term that encompasses many different styles and approaches to the practice (8). However, slow flow can be considered a sub-style of Hatha yoga.

While both focus on bringing balance and harmony to the mind and body, slow flow differs from traditional hatha yoga in its emphasis on slower movements and longer holds. 

Hatha yoga often involves holding poses for a shorter amount of time and may not have the same flow-like transitions as slow flow.

What Is Slow-Paced Yoga Called?

Slow-paced yoga is often referred to as gentle yoga. This type of yoga focuses on slowing down the movements and holding poses for longer periods of time, allowing for a deeper stretch and relaxation of the body (9).

There are several different types of slow-paced yoga, including Hatha, Yin, and Restorative. These styles all have their own unique approach but share the common goal of promoting a sense of calmness and rejuvenation in the body and mind.

Hatha yoga is perhaps the most well-known form of slow-paced yoga. It combines physical postures (asanas), breathing techniques (pranayama), and meditation to promote a balanced and peaceful state of being. The emphasis in Hatha is on holding poses for longer periods, allowing the body to fully relax into each posture (8).

Yin yoga, on the other hand, targets the connective tissues in the body rather than the muscles. This practice involves holding seated postures for several minutes at a time, promoting deep relaxation and improved flexibility. Yin yoga also focuses on breath control and mindfulness, making it a great choice for those looking to slow down their yoga practice (10).

Restorative yoga is all about finding comfort and ease in each pose. This style utilizes props such as blankets, pillows, and bolsters to support the body in poses and allow for complete relaxation. Restorative yoga is often used for therapeutic purposes, as it can help with stress relief, injury recovery, and chronic pain management.

Slow-paced yoga is a great option for those who are new to yoga or looking for a more gentle practice. It offers the opportunity to slow down and tune into the body’s needs, rather than pushing through intense movements. It also allows for deeper mental and emotional benefits, such as improved focus and stress reduction.

In addition to these specific styles of slow-paced yoga, many instructors incorporate elements of slower movement and longer holds in their classes. That said, even if a class isn’t labeled as “gentle” or “restorative,” it’s still possible to find a slower paced practice within the broader category of yoga.

Read more: Yoga for Moms Who Need a Break: A Simple Guide

FAQs

• Is Slow Flow Yoga Hard?

Slow flow yoga may be less physically demanding compared to other styles of yoga, but it still requires focus and mindful movement. It can be challenging in a different sense, as it demands patience and the ability to hold poses for longer periods of time. However, with regular practice, slow flow yoga can help build strength and improve flexibility.

• Is Vinyasa The Hardest Yoga?

Vinyasa can be considered more challenging for some, due to its faster pace and continuous movement. However, the difficulty level of any yoga practice depends on individual factors such as strength, flexibility, and experience.

Check out our, Hot Vinyasa Yoga guide to learn more about this dynamic style.

• Can You Lose Weight With Slow Flow Yoga?

Slow flow yoga may not typically involve intense cardiovascular exercise, but it can still contribute to weight loss and management. Research shows that mindfulness promotes relaxation, which can help reduce stress-related eating and improve overall well-being (11). 

Additionally, practicing yoga may help reduce body fat, hence improving body composition (12).

• What Is The Easiest Yoga?

The easiest yoga style varies from person to person, as it depends on individual abilities and preferences. However, some beginners may find slow-paced styles like Hatha or Restorative to be more accessible due to their slower pace and focus on relaxation.

The Bottom Line

Slow flow yoga is a great option for those looking for a gentler practice or wanting to slow down and connect with their body and breath. It offers similar physical and mental benefits as other styles of yoga, but with its own unique approach. Whether you’re new to yoga or a seasoned practitioner, incorporating slow flow into your routine could bring balance and mindfulness to your overall well-being.