Build your own yoga flow

Ever wonder why yoga feels so good? You walk into the studio, step onto your yoga mat and an hour later you feel like a new person. In a vinyasa style yoga class, the 60-90 minute flow isn’t a happenstance series of poses – it is designed with purpose

Once you unlock the keys to the perfect yoga flow you can practice anywhere. Even just 15 minutes will give you the same exhilaration as a full yoga class.

Follow these steps and you’re on your way to creating a flow of your very own.



  1. Take pause. Before you begin, establish your breath. Be still and breathe in for 7 seconds, hold for 2, breathe out for 7 seconds. Repeat.
  2. Move with the breath. Inhale on the release, exhale on the exertion. This prepares the body for movement while also centering you in a meditative state. Try sun salutations, rising and diving into forward folds, or even staying seated while moving the torso around in big circles.


Find Strength

  1. Root down. Notice how there are always standing poses in your yoga class? It’s because developing literal and metaphorical balance is important. When we learn how to stabilize ourselves we can weather any wobbles that may come.
  2. Dive deep. With your feet grounded you have a stable foundation from which to expand. This is the time to gain some major strength - lunge deeper, go further, and test your limits.


Embrace Grace

  1. Open up. You don’t have to be bendy to backbend. It just takes bravery to lift your heart toward the sky. Open up and see how it feels. Try it in your sun salutations, crescent lunge, and cobra.
  2. Loosen up. The transition between poses is just as important as holding the pose itself. Move with breath and let the arms and hands express beautiful energy. Soon you will feel a graceful flow come over you, like you are dancing.


If you’re not sure what poses to put into your sequence for breath, strength and grace, try this flow that Stelari Founder Kim Roach practices daily in her home yoga space and during her recent travels to Italy.  [WATCH: Stelari Free Flow in Florence]

  • Stand in Mountain Pose
  • Forward fold
  • Chaturanga Dandasana
  • Downward facing dog
  • Cresent lunge
  • Half Moon
  • Reverse Warrior
  • Flow through Chaturanga Dandasana
  • Repeat on the other side

Notice how this short sequence embraces the key pieces to magical yoga experience.

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