Pavani A. Vadlamani

Ten Minute Energy Flow Yoga

Pavani A. Vadlamani
Ten Minute Energy Flow Yoga

If you are lucky to be off today, try checking out a FREE yoga class near you. Many studios participate in the free day of yoga. BUT, if you can’t getaway try this little routine today! See you on the mat!

- Pavani

Ten Minute Energy Flow

(images courtesy SunnyDesignArt)

Props: Blanket, 2 blocks, bolster or firm pillow


Sit in a comfortable cross-legged position, either on a folded blanket or bolster.

Close your eyes.

Bring your attention to your breath and just allow yourself to get a little more comfortable.

Begin to deepen your breath, inhaling and exhaling, extending your breath and feeling more calm.

10 rounds.

Yogi’s choice, 10 rounds of cat/cows or seated twists, neck, shoulder, and arm rolls. Then transition to downward facing dog.

Walk it out, lift each leg, pointing and flexing your toes.


Pull the leg through the arms to a half pigeon pose on each side. Transitioning through downward facing dog before switching legs.


Find your flow through downdog, warrior 2, warrior 3, downdog, and updog or cobra. Repeat each side 3x.


As a final pose, take legs up the wall or against a chair. Take a few deep breaths, then inhale and reach for your feet, holding for a few breaths, then slowly release back down and rest your back on your mat. Close the eyes and release all tension from the body using your breath.

Stay in this final resting pose for at least 3 minutes.


Writer, Technologist, and Meditation Coach