1) Time: Sixty minutes
This flow is a gentle one. Hold each posture for three minutes. Relax the body in any way that feels comfortable for thirty to sixty seconds between the asanas.
Opening Meditation
Butterfly
Dragonfly: fold over right leg
Dragonfly: fold over left leg
Dragonfly: fold down the middle
Sphinx
Child’s Pose
Seal
Child’s Pose
Half Shoelace with right leg forward
Half Shoelace with left leg forward
Happy Baby
Reclining Twist on right side
Reclining Twist on left side
Shavasana
Finishing Meditation
The above flow can be extended to ninety minutes by increasing the holds to five minutes per posture.
2) Time: Ninety minutes
Hold these poses for four minutes. This will make this flow more challenging than the first flow. Again relax the body in any way that feels comfortable for thirty to sixty seconds between the asanas.
Opening Meditation
Frog tadpole for first two minutes
full frog for a second two minutes
Child’s Pose for one minute
Sphinx
Child’s Pose for one minute
Shoelace with right leg on top
Sleeping Swan with right leg back
Shoelace with left leg on top
Sleeping Swan with left leg back
Caterpillar
Dragon cycle with right leg forward
Baby Dragon for first two minutes
Overstepping Dragon for last two minutes
Down dog for up to one minute
Child’s Pose for one minute
Dragon cycle with left leg forward
Baby Dragon for first two minutes
Overstepping Dragon for last two minutes
Down Dog for up to one minute
Child’s Pose for one minute
Reclining Twist on right side
Reclining Twist on left side
Shavasana
Finishing Meditation
3) Time: Ninety Minutes
This flow is more in the Paul Grilley style of shorter holds, but with repeated postures. It won’t be necessary to relax as long between the postures here, but be guided by what your body is telling you. Notice how the experience of the Butterfly Pose changes each time you come back to it. Use a timer to make sure you are staying in the poses the right amount of time.
Opening Meditation
Butterfly for one minute
Swan with right leg back for one minute
Sleeping Swan for two minutes
Butterfly for one minute
Swan with left leg back for one minute
Sleeping Swan for two minutes
Butterfly for one minute
Dragonfly for three minutes
Butterfly for one minute
Sphinx, or Seal, for three minutes
Child’s Pose for one minute
Dragon Cycle: right foot forward – one minute in each position
Baby Dragon
Dragon Flying High
Dragon Flying Low
Down Dog for one minute
Child’s Pose for one minute
Dragon Cycle: left foot forward – one minute in each position
Baby Dragon
Dragon Flying High
Dragon Flying Low
Down Dog for one minute
Child’s Pose for one minute with knees apart
Frog tadpole for two minutes
Frog full frog for two minutes
Child’s Pose with knees closer for one minute
Anahatasana for three minutes
Half Butterfly [1] with right leg straight to the side for three minutes
Hug knees to chest, while sitting, for one minute
Half Butterfly with left leg straight to the side for three minutes
Lie on back and hug knees to chest for one minute
Twisted Roots on right side
Twisted Roots on left side
Shavasana
Finishing Meditation
- — Paul Grilley calls this the Half-Frog.
(Back to Yin Yoga Flows)