Gentle Full-Body Yoga Flow for Relaxation, Flexibility & Nervous System Reset

This thoughtfully sequenced yoga flow is designed to move the body gradually from stillness into gentle backbends and hip openers, before settling back into deep relaxation. It supports spinal mobility, releases stored tension in the hips and chest, and calms the nervous system through steady, intentional breathing.

Practice this flow slowly, prioritizing breath quality over depth of movement. A full round takes approximately 25–35 minutes, depending on hold times.

1. Meditation Pose (Seated Awareness)

Purpose: Grounding, mental clarity, breath regulation

Alignment Tips - Sit with the pelvis evenly grounded; elevate hips with a cushion if needed
- Spine tall but relaxed, shoulders soft
- Chin parallel to the floor

Breath Guidance - Inhale through the nose for 4 counts
- Exhale through the nose for 6 counts

Hold Time - 2–5 minutes

2. Child’s Pose (Balasana)

Purpose: Gentle spinal flexion, nervous system calming

Alignment Tips - Knees wide or together depending on comfort
- Hips rest toward heels; support with a bolster if needed
- Forehead relaxed on the mat or block

Breath Guidance - Slow nasal breaths, expanding the back ribs on inhale
- Soften the belly and chest on exhale

Hold Time - 1–2 minutes

3. Cat–Cow Pose (Marjaryasana-Bitilasana)

Purpose: Spinal mobility, breath-movement coordination

Alignment Tips - Wrists under shoulders, knees under hips
- Initiate movement from the pelvis and spine, not the arms
- Keep neck long; avoid collapsing into the shoulders

Breath Guidance - Inhale to Cow (chest broadens, spine arches)
- Exhale to Cat (navel draws in, spine rounds)

Hold Time - 6–10 slow rounds

4. Puppy Pose (Uttana Shishosana)

Purpose: Shoulder opening, heart space expansion

Alignment Tips - Hips stay stacked over knees
- Arms active, chest melts toward the mat
- Keep neck neutral or rest forehead

Breath Guidance - Inhale into the upper chest and side ribs
- Exhale to soften the heart toward the floor

Hold Time - 1–2 minutes

5. Downward Dog Pose (Adho Mukha Svanasana)

Purpose: Full-body stretch, circulation, gentle strength

Alignment Tips - Hands shoulder-width apart, fingers spread
- Bend knees slightly if hamstrings are tight
- Lengthen spine before straightening legs

Breath Guidance - Steady nasal breathing
- Emphasize long exhales

Hold Time - 5–10 breaths

6. Camel Pose (Ustrasana)

Purpose: Chest opening, spinal extension, energy lift

Alignment Tips - Knees hip-width apart, thighs vertical
- Engage glutes lightly to protect the lower back
- Hands to lower back or heels, chest lifting upward

Breath Guidance - Inhale to expand the chest
- Exhale to maintain stability and support

Hold Time - 3–5 breaths

7. Bridge Pose (Setu Bandhasana)

Purpose: Gentle backbend, heart opening, grounding

Alignment Tips - Feet hip-width and parallel
- Knees track forward, not splaying outward
- Chest lifts toward the chin without compressing the neck

Breath Guidance - Inhale to lift the hips
- Exhale to soften shoulders into the mat

Hold Time - 5–8 breaths

8. Seated Forward Bend (Paschimottanasana)

Purpose: Nervous system soothing, posterior chain stretch

Alignment Tips - Sit tall before folding
- Hinge from the hips, not the lower back
- Use a strap or bend knees as needed

Breath Guidance - Inhale to lengthen the spine
- Exhale to fold gently deeper

Hold Time - 1–2 minutes

9. Pigeon Pose (Eka Pada Rajakapotasana)

Purpose: Hip release, emotional tension release

Alignment Tips - Keep hips as level as possible
- Use props under the hip for support
- Fold forward only if stable and comfortable

Breath Guidance - Slow, deep breaths into the hips and lower belly
- Extended exhales to encourage release

Hold Time - 1–2 minutes per side

10. Straight Leg Raise Pose (Supta Padangusthasana)

Purpose: Hamstring stretch, pelvic stability

Alignment Tips - Keep opposite leg grounded and active
- Spine neutral against the mat
- Use a strap to avoid strain

Breath Guidance - Inhale to maintain length
- Exhale to soften muscle resistance

Hold Time - 8–10 breaths per side

11. Spinal Twist Pose (Supine Twist)

Purpose: Spinal detox, relaxation, balance

Alignment Tips - Shoulders relax toward the mat
- Arms open wide
- Twist from the mid-spine, not the neck

Breath Guidance - Inhale to lengthen the spine
- Exhale to deepen the twist gently

Hold Time - 1 minute per side

12. Corpse Pose (Savasana)

Purpose: Integration, deep rest, nervous system reset

Alignment Tips - Feet fall naturally outward
- Palms face up
- Support knees or neck if needed

Breath Guidance - Natural, effortless breathing
- No control...only observation

Hold Time - 5–10 minutes

Closing Note

This flow is ideal for evening practice, recovery days, or moments of overwhelm. Revisit it regularly to maintain spinal health, emotional balance, and a steady mind. Move slowly, breathe deeply, and let simplicity be the teacher.