In a world that constantly pushes us to go faster, do more, and be stronger, it can be hard to slow down. We’re often bombarded with messages that emphasize speed—more work, more productivity, and faster results. This pressure can be felt not just in the workplace, but in every area of life, even when it comes to our yoga practice. Many of us have become accustomed to the fast-paced power flows that have become so common.
But here’s the good news: As yoga practitioners, we are uniquely equipped to embrace the need for rest. Yoga inherently encourages us to balance effort with ease, and a key part of that is rest. We know the importance of slowing down, and part of our practice, like Savasana, is dedicated to that very concept. So, even though it may feel challenging to press pause in a world that’s always moving, it’s essential to honor your body’s needs. Take a moment to check in with yourself—how does your body feel today? What do you need to feel your best?
If your body is craving slower movement and more rest, it’s up to you to honor that. Sometimes, a brief 5-minute yoga flow with slow, intentional movements can help you find the stillness and balance your body craves. These short, thoughtful stretches can help you reset, release tension, and cultivate a restful state, preparing you for whatever your day holds.
A 5-Minute Yoga Practice to Help You Slow Down
Restful practices don’t have to be completely still. Sometimes, the most productive thing you can do for your body and mind is to move slowly and intentionally. This practice focuses on building strength and flexibility, particularly in the back and hips, which are essential for overall health and comfort, especially as we age. This sequence also includes stretches for the IT bands, a part of the body that can become tight from prolonged sitting, often leading to discomfort and tension.
Here’s a 5-minute yoga flow to help you slow down, connect with your breath, and bring balance to your body and mind:
Tented Fingers (Starting Position)
Start by lying flat on your belly with your forehead resting on the ground. Your feet should be as wide as your mat, or even wider, to give yourself more space. Tent your fingers on the outer edges of the mat just slightly in front of your shoulders.
Cobra Pose
Inhale slowly, using your fingertips to gently press into the mat as you lift your chest and belly off the ground. As you move into Cobra Pose, press through the tops of your feet and ground your pinky toes into the mat. Let your inner thighs draw apart as you lift into your comfortable backbend. Breathe deeply into the stretch, feeling your spine lengthen.
Half Frog Pose
Keep your left leg extended behind you and bend your right knee out to the side, flexing your foot in Half Frog Pose. Slowly lower your upper body down toward the mat, with your forehead reaching the ground last. This is a gentle stretch for your back and hips, releasing any tension in the lower body.
Half Frog Cobra Pose
Inhale again and lift your chest and stomach from the mat in Half Frog Cobra Pose, keeping the bend in your right knee and your foot flexed. You can keep your elbows slightly bent to maintain comfort as you lift your chest to the level that feels right for you. Exhale and lower back down slowly, following the rhythm of your breath.
Half Frog Sphinx Pose
Place your palms and forearms on the mat in front of you, slightly in front of your shoulders. As you inhale, press into your forearms to lift your chest into Half Frog Sphinx Pose. Actively draw your elbows back toward your feet as you send your heart forward, feeling a deep stretch in the front of your body.
Thread the Needle Pose
As you exhale, transition into Thread the Needle Pose by placing your right hand on the mat and sliding your left arm underneath you, resting your left shoulder and the side of your face on the mat. This pose gently stretches the upper back and shoulders.
Supine Twist
On your exhalation, unwind into a Supine Twist by opening your right arm out to the left and allowing your right shoulder to lower toward the mat. Rest on your left hip with your left knee bent, and keep your gaze toward your right hand. Breathe deeply, opening your chest and expanding your wingspan.
Half Happy Baby Pose
Exhale and roll onto your back, guiding your right leg up toward the sky while keeping your left leg straight on the mat. Reach for your right big toe, calf, or thigh, depending on your flexibility. This deep hip opener helps release tension in the lower body.
Supine Cow Face Pose
Bend both knees toward your chest, then cross your right knee over your left. Allow your heels to point toward opposite hips. Reach your hands toward the outer edges of your feet, as if holding bike handlebars. For an added stretch, lift your heels away from your hips and draw your feet toward your shoulders. Make sure your low back and shoulders stay grounded on the mat.
Supine Eagle Pose
Unwind your arms and reach them out to the sides, palms facing up. Wrap your right leg over your left, crossing the right knee over the left. If you’re able, hook your toes around your calf. Take a few breaths here, feeling the deep stretch in your hips and legs.
Supine Eagle Twist
On your exhale, let your legs drift to the right as you keep both shoulders grounded. Twist from your waist, looking to the left, and feel the release along your spine. Breathe deeply, allowing the twist to deepen with each breath.
Counter Twist
Inhale as you move back to center, keeping your eagle legs. Exhale and take a Counter Twist to the left, looking to the right as you deepen the twist. Pause for a moment, breathing into the twist to fully release any tension in your spine.
Supine Twist (Left Side)
Exhale and unwind, extending your left leg straight while keeping your right knee bent. Let your left leg drift to the left, fully releasing your breath into the stretch. Feel the gentle twist in your spine as you relax into the movement.
Tented Half Frog
Roll gently to your left side and tent your right hand just in front of your left shoulder. Exhale and unwind, coming back to your belly as you extend your left arm outward. Keep your gaze down to lengthen your neck.
Half Frog Cobra Pose (Final Extension)
Inhale deeply as you lift into Half Frog Cobra Pose one last time. As you press into your fingertips, feel your spine unfurl with each breath, lifting into a gentle backbend. Keep your legs grounded and engage your core to support the low back.
Cobra Pose (Final Stretch)
Inhale fully and lift your chest into Cobra Pose one last time, noticing any differences in sensation from the beginning of your practice. Feel the stretch through your spine, hips, and shoulders, and take a moment to breathe into this final opening.
FAQs About Slowing Down with Yoga
1. Why is it important to slow down during yoga?
Slowing down during yoga allows you to truly connect with your body, your breath, and your mind. It helps reduce stress, promotes relaxation, and allows for deeper stretching, which can increase flexibility and mobility over time. Slow, intentional movements are also great for building strength and awareness in the body.
2. Can I practice this flow every day?
Yes, absolutely! This 5-minute flow is gentle and can be practiced daily to help you unwind and reconnect with your body. It’s an excellent way to start or end your day with a calming practice that promotes flexibility, relaxation, and mindfulness.
3. Do I need to be experienced to do this yoga flow?
Not at all! This flow is beginner-friendly and can be adapted to suit your level of experience. If you’re new to yoga, take it slow and listen to your body. Don’t worry about perfecting the poses; focus on moving mindfully and breathing deeply.
4. Can this flow help with tightness in my back or hips?
Yes! This flow includes several stretches for the back, hips, and IT bands, which can help relieve tightness in those areas. By practicing regularly, you can release tension and improve mobility in these regions.
Conclusion: Embrace the Power of Slowing Down
In a world that’s always urging us to go faster and do more, it’s essential to carve out moments for rest and recovery. Yoga is the perfect practice for slowing down, nurturing your body, and reconnecting with your inner calm. This 5-minute yoga flow is a wonderful way to check in with yourself, relieve physical tension, and promote a sense of peace and balance. Whether you need to unwind after a busy day or set a calm tone for the day ahead, this quick practice will help you restore balance and reconnect with yourself. So, take a moment, breathe deeply, and allow yourself to slow down with intention. Your body and mind will thank you.