This yoga flow asks you to practice backwards

Have you found yourself wanting and needing to practice yoga but feeling sluggish and unable to summon enough motivation? Or maybe you can straighten your mat but by the time you pull yourself out of Savasana, you’ll feel as low on energy as before you started.

This is not your fault. Most vinyasa yoga classes are designed to build heat and intensity relatively quickly and then ease you into some stretching before ending with soothing stillness. Which leads to relaxation. This usually takes the form of a yoga flow starting with seated and kneeling poses that quickly build to sun salutations followed by challenging standing and balancing before things slow down with an extended cool down of hip openers, forward folds, reclining poses, and finally Savasana.

But there are ways to adapt yoga flows for those days when you don’t feel ready to burst into strength right away or would rather avoid the traditional slide into stillness. That’s when you want to try a reverse yoga flow.

The reverse yoga flow literally flips the script and begins where the traditional sequence ends – Savasana. From there, slowly progress and counteract any lethargic or unmotivated feelings you feel exactly where you are with a long period of time stretched on your back. This arc has a longer structure than most warm-ups to release your energy slowly. It then takes you through your usual standing poses but stops when you feel energetic rather than bringing you back to the mat so you can take that momentum with you.

How to practice reverse yoga flow

Whether you just have to 10 minutes For a workout or a full hour, the reverse yoga flow leaves you standing and engaged rather than completely calm so you can continue that high into the rest of your day. Here is a general framework that you can start with, whether you are a student or a teacher, and create your own. Keep any tools you usually use close at hand.

1. Start with stillness + ease of movement

Lie down and get comfortable. Use props if necessary and perhaps play some soothing music or perhaps a Guided yoga nidra practice in the beginning. When you’re ready to get moving, ease into some simple stretches on a reclining mat.

2. Move more actively

Don’t rush into what comes next. Slowly introduce more movement.

3. Build momentum

Move into a seated position or get closer to your hands and knees as you begin larger movements that build strength and challenge stability.

• Spinal mobility (Sitting lateral extensions and twists; while sitting or kneeling cat and cow)
• Balance (Bird dog and Wave)
• Back bend (Locusts and Low impulsion)

4. Search for strength (activation)

After you’ve warmed up adequately, incorporate full-body movements and regular standing poses to build heat.

5. Termination Standing

Instead of relaxing on the mat, finish your practice still but standing Mountain pose. Bring your hands together and open your eyes. Look steadily at A broador focus on a single point, directly in front of you. Take a deep breath or two to wrap up your practice and maintain the vitality you’ve generated, then ride that momentum into whatever comes next in your day.