Vinyasa: Find Your Rhythm
A short slow flow linking folds, a knee-supported transition and standing poses.
Move with an easy breath and leave yourself enough time to set up each shape. This is a slow flow: the timer gives you a window to move, settle and breathe, rather than a count to chase. Step between poses, lower the knees when useful and pause the player if a transition needs longer.
The sequence
- Warm up
-
01
Mountain Pose“Feel the weight through both feet and let the shoulders soften.”
21s
-
02
Standing Forward Fold“Bend the knees, release the neck and fold only as far as comfortable. Take your next movement with an easy bre...”
15s
- Yin hold
-
03
Half Forward Fold“Rest the hands on shins or blocks and make room along the spine. Take your next movement with an easy breath,...”
47s
-
04
Kneeling Plank“Keep both knees grounded, press through the hands and avoid sinking through the lower back.”
53s
-
05
Cobra Pose“Choose a small lift of the chest, keeping the hands light and the neck long.”
53s
-
06
Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath,...”
53s
-
07
Low Lunge · Right side“Right side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.”
53s
-
08
Warrior II · Right side“Right side. Keep the front knee moving in the direction of the toes and soften the shoulders.”
53s
-
09
Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath,...”
53s
-
10
Low Lunge · Left side“Left side. Pad the back knee and keep the front foot grounded; choose a shorter stance if it feels better.”
53s
-
11
Warrior II · Left side“Left side. Keep the front knee moving in the direction of the toes and soften the shoulders.”
53s
- Cool down
-
12
Downward-Facing Dog“Bend the knees as much as you need to find space along the back. Take your next movement with an easy breath,...”
15s
-
13
Child’s Pose“Bring a cushion beneath the chest or forehead and let the shoulders rest.”
18s
- Rest
-
14
Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.”
1m
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.
Other 10-minute practices
All practicesAshtanga Preparation: Breath and Folds
Prepare for learning Ashtanga with a repeated standing pattern, simple seated work and rest.
Chair Yoga for Beginners
An entirely seated introduction to chair yoga, with gentle upper-body movement, supported leg extensions and a quiet finish. No standing, kneeling or floor work.
Desk Yoga Reset
A workday movement break with seated, all-fours and standing poses, including Tree and Low Lunge.