Time: 3 minutes
Equipment: Yoga mat
Good for: Digestion
Instructions: Flow from one pose to the next, repeating on both sides where noted. Complete the yoga flow as many times as you'd like. You can also hold each pose for more than one breath, to make the flow a bit longer.
Try the super-grippy, self-rolling smart yoga mat featured in this workout by visiting BackslashFit.com. (We are affiliated with Backslash Fit.)
Wide-Stance Forward Fold
How to: Bring your feet in a wide stance, about three to four feet apart. Raise your arms out to the sides and slowly bend forward, placing both hands on your mat. Hold for a breath, then continue to the next move.
Wide-Stance Forward Fold With Twist
How to: From a wide-angle forward fold, place your right hand on the mat, equidistant between your feet. Raise your left arm out to the side and up, twisting your body, and turn your gaze up to your fingers. Lower your left arm and place it where your right hand is. Repeat on the other side, then continue to the next move.
High Lunge
How to: From a low lunge, root your feet foot firmly into the ground and rise up, lifting both arms overhead, keeping your shoulders down. Lift your torso, and square your hips to face forward. Hold for a breath, then continue to the next move.
Revolved Side Angle
How to: From high lunge, make sure your right knee is directly above your right ankle. Turn your torso to the right and then lean forward, either with your hands in prayer position or with your left arm extended down to the inside of your right foot. Repeat high lunge and revolved side angle on the other side.
Hindu Squat
How to: Stand with your knees slightly wider than your hips. Bend your knees and sit down as deeply as you can, reaching your arms forward, if needed, to keep your balance. If possible, place your arms between your knees in prayer position. Hold for a couple of breaths then continue to the next pose.
Wind-Relieving Pose
How to: Lie on your back. Bring your knees into your chest and wrap your arms around them. You can also twist your knees to one side, then the other, keeping your upper back flat on the ground, for a nice lower back stretch. Continue to the next pose.
Savasana
How to: Lie on your mat with you legs extended. Rest your arms at your sides. Complete the entire flow as many times as you'd like.
The Best Mat For A Relaxing Yoga Flow
Women's Health worked with backslash\fit to create the world's first smart mat. In addition to being one of the grippiest and softest mats around, it also:
- Rolls itself up. That's right. Just flip it, click it, and watch this mat pick its own damn self up.
- Pairs with Women's Health yoga on Amazon Alexa. Just use the command that comes with the mat's packaging to turn on Alexa and hear the yoga flow of the day.
Kristine Thomason is a writer and editor with nearly a decade of experience creating content for print and digital publications. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women’s Health. Kristine's work has appeared in Men's Health, Travel + Leisure, Health, and Refinery29, among others. She holds a journalism degree from New York University, and is certified in personal training by the National Academy of Sports Medicine (NASM).
