Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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.
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:
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).
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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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).
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.
Here is a simple slow flow yoga sequence for beginners to get started:
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:
This pose helps improve posture, balance, and focus while also allowing for a mindful connection to the body.
This pose stretches the hamstrings and calves, releases tension in the spine, and helps calm the mind.
This pose strengthens the core, stretches the hamstrings, and improves balance and focus.
This pose builds strength in the arms, shoulders, core, and legs while also improving balance and stability.
This pose stretches the hamstrings, calves, and shoulders, while also improving strength and stability in the arms and core.
This pose stretches the quadriceps, hip flexors, and groin, while also strengthening the legs and improving balance.
This pose strengthens the legs, improves balance and focus, and stretches the hips and inner thighs.
This pose stretches the side body, shoulders, and arms, while also strengthening the legs and improving balance.
This pose stretches the hamstrings, hips, and side body, while also improving balance and focus.
This pose stretches the hamstrings, hips, and side body, while also improving balance and focus.
This pose improves balance, focus, and concentration, while also strengthening the legs and ankles.
This pose improves spinal flexibility, digestion, and stimulates the internal organs.
This pose stretches the hamstrings, lower back, and spine, while calming the mind and reducing stress.
This pose stretches the chest, neck, and spine, while strengthening the back, glutes, and legs.
This pose stretches the spine, shoulders, and hips, while promoting relaxation and relieving tension in the lower back.
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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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:
For a more detailed breakdown check out our previous blog: Vinyasa Yoga
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.
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
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.
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.
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).
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.
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.
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