Embrace Mindfulness on National Yoga Day: A Flow to Breathe and Move

Hey hey, June 21st is International Yoga Day, and it's time to roll out our mats and celebrate this amazing practice that has brought so much joy, peace, and flexibility into our lives. Whether you're a seasoned yogi or just dipping your toes into the yoga world, today is all about embracing the mindful connection between our minds and bodies. Last week I did a post which explains the connection between yoga and the improvements it can make on your mental health so if you want to start there first it might help motivate you to begin. 


To kick off this special day, I've put together a feel-good yoga flow that not only gets you moving but also nurtures your mental well-being. Ready to dive in? Let’s flow! 

p.s this is a short flow and a short post but thought some of you might find it useful!

The Flow: Move with Ease and Intention

This is a really simple flow to get you started and should last for no longer than 10 minutes. You could do this quickly in the morning, For each pose I would recommend holding them for around 40-60 seconds, you can do longer if you wish or feel like you you need to. I have put examples of all the poses below this section too for your reference, because if you are anything like me I am a total visual learner and need to see it to make sure I am doing it right.


Starting Pose: Child's Pose
Let's start in Child's Pose, a super calming position that feels like a big, cosy hug. You need to kneel on your mat and roll your upper body over, with your arms stretched in front of you with your head down. Gently lift through your chest and heart with each breath, grounding your mind and preparing your body for the magic ahead.


Flowing through Cat-Cow
Next, we’re moving into a Cat-Cow sequence. Imagine your spine as a wave, whilst on all fours, dip your spine then push it back up, whist creating gentle circles with your shoulders and hips to release any stiffness. Take three deep breaths, known as Lion’s Breath, and let out a roar to melt away the tension. 


Downward Dog and Figure 4
From there, shift into Downward Dog, pressing into your hands out in front of you, on the floor, and feet on the floor in a "triangle shape" to stretch your spine. Bring your left foot to your right thigh to form a Figure 4 shape. Bend your right knee and bring your chest closer to your calf for a lovely, deep stretch.


Engaging with Plank Crunch
Roll forward into Plank, shoulders over wrists, and bring your left knee to your chest for a Plank Crunch. Feel that core engagement and build that strength!


Releasing with Wild Thing
From Plank, roll onto the outer edge of your right foot and step your left foot behind you to come into Wild Thing. This heart-opening pose is all about feeling free and expansive. Let your spirit soar!


Strengthen with Three-Legged Dog & Quad Stretch
Return to Plank and lift your left leg into Three-Legged Dog. Step your left foot forward, lower your back knee, and bend it, bringing your heel towards your glutes. Reach back with your hand for a refreshing Quad Stretch.


Ground with Extended Pyramid Pose & Warrior 2
Hands down to frame your front foot, lift your back knee, and shift your hips back to straighten your front leg into Extended Pyramid Pose. Breathe deeply and feel that lovely stretch along your hamstrings. Transition into Warrior 2 by grounding your back foot parallel to the mat and extending your arms. Feel powerful, strong, and focused.


Repeat this flow on the other side, and if you're feeling extra energetic, throw in a Sun Salutation A for some added warmth.

The Mindfulness Connection

Yoga is so much more than just striking poses. It's about practicing mindfulness, being deeply aware of your breath, body, and the present moment. This awareness is essential for reducing stress and fostering inner peace. As you move through each pose, stay connected to your breath and listen to your body. This mindful approach not only enhances your physical practice but also supports your mental and emotional well-being.


Your Yoga Checklist for International Yoga Day


  • Mat: A good quality yoga mat for comfort and support. My favourite is here.
  • Props: Blocks and straps can help improve alignment and accessibility. my favourite blocks are here, in terms of straps Aldi are doing some affordable ones at the moment but honestly I have never used straps for yoga before.
  • Space: A quiet and comfortable space to practice. I normally go for my front room as its one of my happy safe places. 
  • Water: Stay hydrated, especially if your flow is vigorous. I would recommend a water bottle, you would be surprised how much more you will drink during the day too!
  • Intention: Set a mindful intention for your practice to stay focused and present. I want to explore mindfulness a lot more moving forward with this blog so hopefully I will see you again there!


By integrating mindfulness into your yoga practice, you're embracing a holistic approach to wellness that nurtures your mind, body, and spirit. Enjoy your practice, and carry the peace and clarity it brings into the rest of your day.


Happy International Yoga Day, friends! 🧘‍β™€οΈπŸŒΌπŸ§˜‍♂️


Founder, The Affordable Therapy Co.

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