Gently energize your body, refresh your brain, and support whole-body wellness — no burnout required
If you’ve ever dealt with cold hands and feet, sluggish energy, or that stuck, heavy feeling in your body — you’re not alone. In fact, poor circulation is incredibly common, especially if you:
Pssst. Have you bought a yoga mat yet?
- Sit for long periods
- Are pregnant or postpartum
- Experience thyroid or hormone imbalances
- Or just live in a body that’s a little more tired than it used to be
This 30-minute flow is designed to get your blood moving — safely, gently, and with a focus on long-term vitality. We’ll focus on:
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- Opening major joints (hips, shoulders, spine)
- Activating large muscle groups to pump fresh blood
- Inverting the legs for venous return
- Syncing breath and movement to support your heart
🕰️ Total Time: 30 Minutes
You’ll need:
- A yoga mat
- 2 blocks (or books)
- Optional: wall space or folded blanket
🔁 PHASE 1: Warm-Up & Breath Awareness (5 min)
1. Seated Cat-Cow with Ujjayi Breath – 1 min
Sit cross-legged or on heels. Inhale to arch, exhale to round. Use oceanic breath to awaken the spine and diaphragm.
2. Seated Side Bends + Shoulder Rolls – 2 min
Stretch side-to-side, then roll shoulders forward and back. Increases blood flow to the upper body.
3. Reclined Knee Circles + Ankle Rolls – 2 min
Lie back and draw one knee into the chest at a time. Circle the knee, then the ankle. Great for lower limb circulation.
💪 PHASE 2: Circulatory Flow (18 min)
ROUND ONE – Flowing Movement (9 min)
4. Low Lunge with Twist (Anjaneyasana Variation) – 1 min per side
Inhale arms up, exhale twist toward front leg. Energizes spine, hips, and legs.
5. Downward Dog to Plank Waves – 2 min
Inhale to Down Dog, exhale to Plank. Repeat slowly 5–6 rounds to stimulate circulation from head to toe.
6. Chair Pose with Heel Lifts – 2 min
Sink into Utkatasana, lift and lower the heels 10–15x. This pumps blood from the feet and strengthens calves.
7. Warrior II to Reverse Warrior Flow – 2 min per side
Inhale Warrior II, exhale to Reverse. Builds heat and opens lymphatic channels.
ROUND TWO – Supported Strength + Breath (9 min)
8. Bridge Pose with Dynamic Arms – 2 min
Lift hips on inhale, lower on exhale. Add arms overhead for an optional lymphatic stretch.
9. Forearm Tabletop with Knee Taps – 2 min
Hands and forearms on the mat, knees hover, then gently tap down 10x. Builds full-body tone and gets the heart pumping.
10. Legs-Up-the-Wall (Viparita Karani) – 5 min
The ultimate gentle inversion. Improves venous return, lowers blood pressure, and invites rest.
🌿 PHASE 3: Cool Down & Grounding (7 min)
11. Supine Twist with Long Exhales – 1 min per side
Gently ring out the spine. Exhale slowly for 6 counts to support parasympathetic tone.
12. Seated Forward Fold or Butterfly Pose – 2 min
Let the legs rest. Forward folds promote inward awareness and calm the circulatory system.
13. Savasana with Palm-Over-Heart Touch – 3 min
Lie flat, left hand over heart, right hand over belly.
Repeat silently: “I am nourished. I am flowing. I am well.”
💬 Final Thoughts
Blood circulation isn’t just about movement — it’s about nourishing your body at the deepest level.
This 30-minute practice encourages your heart, lungs, and lymphatic system to work together — so you leave the mat feeling refreshed, calm, and reconnected to your natural energy.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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