A library of yoga flows are a collection of exercises that can be used to improve your flexibility, strength, balance and endurance. They’re designed to be done at home or anywhere else where you have access to a chair. You don’t need any special equipment; all you’ll need is time and some patience!
Yoga Flow 1: The Basics
The first exercise in the library of yoga flows is called “Downward Facing Dog.” It’s a simple move that can be done with just your body weight. The key is to keep your head down and your feet flat on the floor while keeping your back straight.
Once you’ve mastered this basic movement, try doing it slowly in one smooth motion like so:
You may notice that you feel different sensations when performing this exercise than when you do other moves in the library of yoga flows. For example, you might start to get a sense of calmness and relaxation.
If you want to continue learning more about the basics of yoga, try practicing these movements on your own. You can also practice them with friends over Skype or another video chat application.
Yoga Flow 2: The Downward Facing Triangle (or Upward Facing Dog)
Next up is the second exercise in the library of yoga flows, which is called “Upward Facing Dog.” In this pose, you’ll move into the downward facing dog position from the previous exercise. From there, you’ll slowly raise your left leg until it is parallel to the floor while extending your right arm out toward the ceiling.
Hold the position for 10 seconds and repeat on the other side. Once you’ve mastered this, try combining the two poses to form a downward facing triangle. This is also known as an upward facing dog in some circles, hence the name of this flow.
As you perform this flow, notice how your body stretches and relaxes while moving into different positions. You might also feel a nice sensation flow through your body.
Yoga Flow 3: The Sun Salutation
The next series of poses makes up the library of yoga flows called the sun salutation. It consists of 8 different movements which are linked together in a loop. You’ll start by standing upright with your feet together and your hands resting gently at your sides.
Move into the downward facing dog pose. From here, you’ll move into the upward facing dog pose, then the praying position, the low lunge pose, the eagle pose, the chair pose, the lowest tree pose and finally back to the upward facing dog.
As you become more comfortable with the flow, try repeating it two or three times in a row. You’ll be completely relaxed and your mind will likely start to feel clear and calm.
Yoga Flow 4: The Seated Poses
The next series of moves is part of the library of yoga flows called the seated poses. These movements are designed to be performed while sitting in a chair or on the floor with your legs stretched out in front of you. You can do them in any order you like, as often as you like.
First, cross your legs and place your left ankle on your right thigh. As you exhale, lean forward and place your hands on your knees. Next, uncross your legs and swing your right leg over to the left so that your feet are flat on the floor.
Lean back and extend your arms out in front of you so that they’re resting on the floor. Then, cross your legs and place your left ankle on your right thigh again.
Next, extend your arms out to the side with palms facing up. Then, swing your right leg back behind you so that it’s resting on the floor directly behind you. Finally, extend your arms out in front of you and lower your upper body forward as far as you can.
Hold each position for 5 deep breaths before moving to the next one.
Yoga Flow 5: Back And Neck Stretch
The final flow in the library is a back and neck stretch that is designed to increase your flexibility. At first, you might only be able to reach your feet. Keep practicing and you’ll soon be able to touch your shoulders!
Sitting comfortably, extend your right leg out in front of you and place your left ankle on top of your right thigh. Gently rest your right hand on top of your left ankle while placing your left hand on the floor behind you. Keeping your head as close to your left shoulder as you can, use the forward momentum to swing your chest towards your right leg.
Hold this position for 5 deep breaths before switching legs and doing the other side.
When you’ve finished all 5 flows, take a few moments to appreciate your wonderful achievement. Then, take a look at the bookshelf and pick out a book that appeals to you. You can try for something simple such as a beginner’s guide to yoga or something more complex such as a book on advanced yoga techniques.
Or, if you feel particularly adventurous, you could check out one of the many fictional books the library has to offer.
You can check out any book as often as you like.
So, what’s it going to be?
Good job! Your first step to expanding your mind. Whether you checked out a book on the history of yoga, a fictional story or something entirely different, you’re sure to learn something new and interesting. Come back anytime and explore our library’s wonderful collection!
Sources & references used in this article:
Integrating yoga into cancer care. by SA DiStasio – Clinical Journal of Oncology Nursing, 2008 – search.ebscohost.com
Psychological adjustment and sleep quality in a randomized trial of the effects of a Tibetan yoga intervention in patients with lymphoma by L Cohen, C Warneke, RT Fouladi… – … Journal of the …, 2004 – Wiley Online Library
The commodification and exchange of knowledge in the case of transnational commercial yoga by A Fish – International Journal of Cultural Property, 2006 – cambridge.org
Effect of yoga on cognitive functions in climacteric syndrome: a randomised control study by R Chattha, R Nagarathna, V Padmalatha… – … Journal of Obstetrics …, 2008 – Wiley Online Library
Randomised controlled trials of yoga interventions for women with breast cancer: a systematic literature review by BKS Iyengar – 2007 – penguin
Yoga decreases kyphosis in senior women and men with adult‐onset hyperkyphosis: results of a randomized controlled trial by H Harder, L Parlour, V Jenkins – Supportive care in cancer, 2012 – Springer
Effect of yoga practice on levels of inflammatory markers after moderate and strenuous exercise by GA Greendale, MH Huang… – Journal of the …, 2009 – Wiley Online Library
Glocal yoga: Re-appropriation in the Indian consumptionscape by A Vijayaraghava, V Doreswamy… – Journal of clinical and …, 2015 – ncbi.nlm.nih.gov
Health impacts of yoga and pranayama: A state-of-the-art review by S Askegaard, GM Eckhardt – Marketing Theory, 2012 – journals.sagepub.com