What Is Slow Flow Yoga?

Some prefer their yoga to be hot and fast-paced to burn more calories and get more of a workout. However, for many, the practice of yoga can be more about the flow, and keeping it slow.

What Is Slow Flow Yoga

Slow Flow Yoga aims to use mediation, flowing postures, and controlled breathing to cultivate flexibility, balance, calm, and strength.

The practice aims to stretch and then lengthen each muscle in a soothing and gentle way to provide a real benefit. 

In this guide, we will look at what Slow Flow Yoga is, the Slow Flow Yoga poses you should try and why it could be useful. 

What Is Slow Flow Yoga?

Slow Flow Yoga is for those who prefer a gentle yoga practice to relax with instead of becoming more stressed trying to keep up with the rest of the class.

This specific yoga practice maintains the best bits of Vinyasa Yoga to allow for additional pause for thought, to adjust, and breathe.

The world is moving fast so Slow Flow Yoga can be a great yoga practice to relax deeply and is easier to learn so it is ideal for beginners to connect closer to their breath, body, and inner journey. 

The yoga practice is particularly low-impact which can be just right for those looking to seek relief from stress. After a slow, gradual warm-up, the joints and muscles are given a few more seconds to align properly for every pose.

This more relaxed yoga practice aims to better an individual’s breathwork, flexibility, mindfulness, strength, and overall balance with a concentration in a deep practice.

The Slow Flow Yoga Poses You Should Try

Take your time with these poses as they can be simple to do and you can take several breaths in each one. Together, they form a sun salutation which can be a great way to start the day.

Mountain Pose 

The Tadasana simply starts with your feet together. Your hands should be open and to the sides so you feel relaxed while you take a total of three slow, gradual breaths. 

Raised Arms Pose

When you take your fourth breath in, lift your arms out then meet both palms. Pull each shoulder down so that they are away from both ears and you can feel both shoulder blades next to each other and then hold for three breaths. 

Standing Forward Bend

The Uttanasana is on your fourth breath, as you exhale down you can fold forward above your legs. Allow your knees to bend a bit, then reach towards the floor or you can use a prop. In this pose, you can take three breaths.

Half Lift

The Ardha Uttanasana begins when you inhale and lift up your head and look straight ahead.

Give your spine time to straighten and then get the core engaged and semi-lift your torso and have the tips of your fingers on the mat or your shins. Hold this pose for another three breaths.

Plank Pose

The Phalakasana starts on the fourth breath in as you have your hands on the mat then take steps back to the plank pose itself. Your shoulders will be aligned above the toes and wrists with a straight back and an engaged core.

Hold the pose for another three breaths while your muscles strengthen.


To give it its full title, the Chaturanga Dandasana has the elbows bent as you exhale next to your sides while you lower your chest with your chin down.

The elbows should be hugging the ribcage while the butt is kept up and then hold for two breaths.

Upward Dog

As you take a breath in, reach your head up and roll your knees so they are on top of your feet. Straighten the arms then roll the shoulder blades back and down.

Either rest your thighs on the mat or have them lifted and engaged while you take three breaths. 

Downward Dog

As you take a breath in, push back with your arms pressed into the mat and your tailbone pointing up. The shoulder blades will be engaged and your shoulders back from your head.

Press each heel alternately to walk and take five deep breaths.

Half Lift

For your following breath in, walk the feet to the mat’s front then return to a half-lift. Hold this for a couple of breaths as you engage the core.

Forward Fold

As you breathe out, allow your hamstrings to open up, and then take five deep breaths. End the sun salutation as you began with the Raised Arms and Mountain poses. 

Why Slow Flow Yoga Can Be Helpful

There are many benefits to Slow Flow Yoga simply because of how much time it allows. More time for focusing on your alignment, a gradual warm-up for less fatigue, and an ease into meditation by slowing the heart rate.

What Is Slow Flow Yoga (1)

More time is given to improving muscle strength by holding specific postures for longer periods and there is less stress by learning at a slower pace. 

The yoga practice is more inclusive too as more age groups can partake and props can be used. The transitions between poses are simple to follow and the practice is increasingly relaxing.

This can be the ideal yoga practice for people who want to indulge in mindfulness and take some time away from their busy schedules. 

Final Thoughts

If you want a yoga practice that can help improve your breathwork, flexibility, mindfulness, strength, and balance then try Slow Flow Yoga.

With more time, you can slow down and improve your connection between mind and body. To escape the fast-paced world, be patient with Slow Flow Yoga. 

Frequently Asked Questions

Is Slow Flow Yoga Ideal For Weight Loss?

If you want to increase your lean mass and achieve effective fat-burning, you should try combining slow and fast yoga.

Start with some Slow Flow Yoga then pick up the pace with some Hot or Power Yoga which can work incredibly well. 

What Type Of Yoga Is Slow Flow Yoga?

Slow Flow Yoga is essentially a combination of Hatha and Vinyasa Flow Yoga. You can expect more flow when compared with Hatha Yoga but less transitions than Vinyasa Yoga.

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Angela Frederik
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