Additional Yoga Flows & Stretches for Daily Mobility
Stiff after a long day at your desk? Here are some simple, effective flows and stretches I use to release tension. Whether you're a complete beginner or looking to add variety to your practice, these moves are designed to help you move better and feel more at ease in your body.
These are some of my favorite warm-ups that I include in almost every class. They are designed to open the hips, engage the core, and get your heart rate up for the practice ahead.
This is my basic Hatha Yoga routine, which includes warm-ups, Suryanamaskar, standing poses, balancing, backbends, and a cool down with pranayama. It's a complete practice to bring balance to your body and mind.
This is Vinyasa. It's where your movement is in sync with your breath, creating a beautiful balance in your body and mind. This flow demonstrates the transition from Chaturanga to Urdhva Mukha Svanasana (Upward-Facing Dog) and Adho Mukha Svanasana (Downward-Facing Dog).
These are some of the "juicy" stretches I love to practice, including a Vajrasana backbend and a seated lateral stretch. They feel amazing for opening up the spine and side body.
The Puppy Pose, or Uttana Shishonasana, is the stretch you need to release tension in your back and shoulders, especially after sitting for long hours.
This simple wall stretch is incredibly effective for releasing tension in the shoulders. It's a perfect micro-break during your workday.
What is Pranayama? It's the practice of breath regulation. In this video, I explain what it is and why you should practice it to harmonize your body and mind.
New to yoga? Here are a few things to keep in mind before your first class, like remembering that you don't need to be flexible to start.
About Additional Flows & Stretches
I know exactly how it feels to carry tension in your shoulders or back after sitting for hours. These flows aren't about nailing a perfect pose; they are about finding that immediate, 'juicy' relief that helps you unwind. Whether you need a quick wall stretch to open up your upper body or a simple puppy pose to soothe a tired spine, these movements are designed to be practical, effective, and accessible even if you think you aren't flexible enough.
Building Your Personal Practice
Yoga is often marketed as a pursuit of complex, gravity-defying poses, but that is rarely what helps most people in their daily lives. My focus is on the foundational movements that actually help you manage the physical reality of modern life—whether that’s desk work, stress, or just general stiffness.
Why These Flows Work
My Hatha-Vinyasa blend is designed to get you moving with your breath, not against it.
- Targeted Relief: We don't just 'stretch.' We use specific poses like Uttana Shishonasana (Puppy Pose) to specifically target back and shoulder tension caused by prolonged sitting.
- Breath and Movement: By syncing your movement with your breath, you shift your nervous system from a state of stress to one of calm. This is why a simple Sun Salutation sequence feels so different from a generic workout.
- Warm-ups for Everyone: Some of these warm-ups might feel challenging—yes, even the ones I admit are 'hated' in class—but they are the building blocks of stamina and strength. They prep your body for deeper work safely.
My Approach in Malleshwaram
Whether you are joining me on the rooftop in Malleshwaram for a small group session or practicing with me online, my goal is to guide you through these movements with proper alignment. In-studio, I provide hands-on tactile corrections so you know exactly how the pose should feel in your body. Online, we modify these flows to work in your specific home space. You don’t need to be flexible to start; you just need to show up.
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