{"id":155217,"date":"2025-06-03T16:21:40","date_gmt":"2025-06-03T16:21:40","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/155217\/"},"modified":"2025-06-03T16:21:40","modified_gmt":"2025-06-03T16:21:40","slug":"a-yoga-instructor-says-this-flow-will-help-you-feel-looser-and-more-limber-in-just-15-minutes","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/155217\/","title":{"rendered":"A yoga instructor says this flow will help you feel looser and more limber in just 15 minutes"},"content":{"rendered":"

If you spend a lot of your day sitting\u2014at a desk, in a car or on the couch\u2014 and don\u2019t stretch regularly, then you may have noticed your spine feeling stiff, achey or less mobile than it used to be.<\/p>\n

That\u2019s because without regular movement\u2014twisting, bending and reaching\u2014flexibility can quickly decline, especially once we\u2019re older.<\/p>\n

Lauren Kearns, a yoga instructor and balanced body educator for Balanced Body<\/a>, has created a yoga flow that addresses mobility and flexibility to help you feel looser and more limber.<\/p>\n

You may like<\/p>\n

\u201cThis 15-minute flow blends breathwork, spinal mobility, strength and mindful stretching, ideal for morning vitality or a midday reset,\u201d says Kearns.<\/p>\n

Overview<\/p>\n

There are 20 moves in this flow, and Kearns has provided detailed explanations of each below, but here\u2019s the flow in brief to refer to mid-flow.<\/p>\n

    \n
  1. Tailor sit x 5 breaths<\/li>\n
  2. Seated arm flow x 3 breaths<\/li>\n
  3. Seated spinal twist x 6 breaths<\/li>\n
  4. Seated lateral stretch x 6 breaths<\/li>\n
  5. Bound angle forward fold x 3 breaths<\/li>\n
  6. Cat-cow x 5 breaths<\/li>\n
  7. Downward-facing dog x 3 breaths<\/li>\n
  8. Standing forward fold x 3 breaths<\/li>\n
  9. Mountain pose x 2 breaths<\/li>\n
  10. Half chair to full chair x 2 breaths<\/li>\n
  11. Low lunge with twist x 12 breaths<\/li>\n
  12. Plank to downward-facing dog x 3 breaths<\/li>\n
  13. Child\u2019s pose x 3 breaths<\/li>\n
  14. Bridge and single-leg bridge x 3 breaths<\/li>\n
  15. Head-to-knee pose x 6 breaths<\/li>\n
  16. Seated sage twist x 6 breaths<\/li>\n
  17. Wide-leg seated fold with torso rotation x 9 breaths<\/li>\n
  18. Reclined hamstring stretch x 6 breaths<\/li>\n
  19. Reclined spinal twist x 6 breaths<\/li>\n
  20. Tailor sit x 3 breaths<\/li>\n<\/ol>\n

    1. Tailor sit <\/p>\n

    \"woman<\/p>\n

    (Image credit: Lauren Kearns)<\/p>\n

    Time: <\/strong>5 breaths<\/p>\n

      \n
    • Sit on the floor with one foot tucked into your inner thigh close to your groin and the other in front.<\/li>\n
    • Hold your palms together in front of your chest.<\/li>\n
    • Close your eyes and take five slow, steady breaths.<\/li>\n
    • Let your awareness settle into your breath and body.<\/li>\n<\/ul>\n

      2. Seated arm flow<\/p>\n

      Image 1 of 2<\/p>\n

      \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

      Time: <\/strong>3 breaths<\/p>\n

      Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

        \n
      • Inhale as you sweep your arms overhead, lift your chest and look up.<\/li>\n
      • Exhale as you lower your arms to your sides, gently bringing your chin to your chest.<\/li>\n
      • Perform a total of three times, coordinating your breath with the movement.<\/li>\n<\/ul>\n

        3. Seated spinal twist<\/p>\n

        \"woman<\/p>\n

        (Image credit: Lauren Kearns)<\/p>\n

        Time: <\/strong>6 breaths<\/p>\n

          \n
        • Place the back of your left hand on your right knee and your right hand behind you, turning your torso to the right, but look over your left shoulder.<\/li>\n
        • Hold for three breaths\u2014lengthening through your spine as you inhale and deepening the twist as you exhale.<\/li>\n
        • Repeat on the other side.<\/li>\n<\/ul>\n

          4. Seated lateral stretch <\/p>\n

          \"woman<\/p>\n

          (Image credit: Lauren Kearns)<\/p>\n

          Time: <\/strong>6 breaths<\/p>\n

            \n
          • Place your left hand or elbow on the floor and reach your right hand overhead to your left-hand side.<\/li>\n
          • Hold for three breaths, then switch sides.<\/li>\n<\/ul>\n

            5. Bound angle forward fold <\/p>\n

            Image 1 of 2<\/p>\n

            \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

            Time: <\/strong>3 breaths<\/p>\n

              \n
            • Bring the soles of your feet together.<\/li>\n
            • Inhale as you lift through the spine and look up.<\/li>\n
            • Exhale as you fold forward, gently rounding your spine.<\/li>\n
            • Let your head drop and jaw soften.<\/li>\n
            • Perform a total of three times.<\/li>\n<\/ul>\n

              6. Cat-cow<\/p>\n

              Image 1 of 2<\/p>\n

              \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

              Time: <\/strong>5 breaths<\/p>\n

                \n
              • Get on your hands and knees, with your wrists under your shoulders and your knees under your hips.<\/li>\n
              • Inhale as you arch your spine, lifting your chest and chin to form cow pose.<\/li>\n
              • Exhale as you round your spine, tucking your chin to form cat pose.<\/li>\n
              • Perform a total of five times.<\/li>\n<\/ul>\n

                7. Downward-facing dog<\/p>\n

                Image 1 of 2<\/p>\n

                \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                Time: <\/strong>3 breaths<\/p>\n

                  \n
                • From cat-cow, tuck your toes and extend your legs to lift your hips up and back.<\/li>\n
                • Keeping your back flat, pedal your heels toward the mat to stretch your calves eight times.<\/li>\n
                • Then hold the position for three breaths, feeling the stretch in your spine and upper body.<\/li>\n<\/ul>\n

                  8. Standing forward fold <\/p>\n

                  \"woman<\/p>\n

                  (Image credit: Lauren Kearns)<\/p>\n

                  Time: <\/strong>3 breaths<\/p>\n

                    \n
                  • From downward dog, walk your feet toward your hands as far as you can<\/li>\n
                  • Bring your hands to your calves and your chest toward your thighs, bending your knees as needed, and let your head hang.<\/li>\n
                  • Hold for three breaths, then slowly roll up to standing.<\/li>\n<\/ul>\n

                    9. Mountain pose <\/p>\n

                    Time: <\/strong>2 breaths<\/p>\n

                      \n
                    • Stand with your feet together, arms by your sides and palms facing forward.<\/li>\n
                    • Feel your feet in contact with the floor and lengthen your spine.<\/li>\n
                    • Breathe mindfully for two breaths.<\/li>\n<\/ul>\n

                      10. Half chair to full chair <\/p>\n

                      Image 1 of 2<\/p>\n

                      \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                      Time: <\/strong>2 breaths<\/p>\n

                        \n
                      • From mountain pose, bend your knees and reach your arms forward, shifting your hips backward<\/li>\n
                      • Keeping your core engaged and your weight in your heels throughout, reach your arms diagonally upward while maintaining a flat back and bent knees.<\/li>\n
                      • Return to the start and perform a total of two times.<\/li>\n<\/ul>\n

                        11. Low lunge with twist <\/p>\n

                        Image 1 of 2<\/p>\n

                        \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                        Time: <\/strong>12 breaths<\/p>\n

                          \n
                        • Place your hands on the floor, then step your feet back and raise your hips to come into downward-facing dog<\/li>\n
                        • Step one foot forward and lower the back knee to the floor.<\/li>\n
                        • Inhale as you reach your arms up, stretching through your spine.<\/li>\n
                        • Hold for three breaths.<\/li>\n
                        • On your last exhale, twist and bring one elbow to the outside of your opposite knee.<\/li>\n
                        • Hold for three breaths.<\/li>\n
                        • Step back to downward-facing dog, then repeat on the other side<\/li>\n
                        • Return to downward-facing dog to finish.<\/li>\n<\/ul>\n

                          12. Plank to downward-facing dog <\/p>\n

                          Image 1 of 2<\/p>\n

                          \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                          Time: <\/strong>3 breaths<\/p>\n

                            \n
                          • From downward-facing dog, inhale as you move your shoulders forward so they are directly over your wrists, with your body in a straight line from head to heels.<\/li>\n
                          • Exhale as you press through your hands to return to downward-facing dog, pressing your heels toward the floor.<\/li>\n
                          • Perform a total of three times, in time with a steady breath.<\/li>\n<\/ul>\n

                            13. Child\u2019s pose<\/p>\n

                            \"woman<\/p>\n

                            (Image credit: Lauren Kearns)<\/p>\n

                            Time: <\/strong>3 breaths<\/p>\n

                              \n
                            • From downward dog, lower your knees to the floor<\/li>\n
                            • Sit your hips back toward your heels and reach your arms forward.<\/li>\n
                            • Let your forehead rest on the mat. If it\u2019s comfortable, lift your wrists to create space between your shoulders and armpits.<\/li>\n
                            • Hold for three breaths, then roll onto your back.<\/li>\n<\/ul>\n

                              14. Bridge and single-leg bridge<\/p>\n

                              Image 1 of 2<\/p>\n

                              \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                              Time: <\/strong>3 breaths<\/p>\n

                                \n
                              • Lie on your back with your knees bent and your feet flat on the floor hip-width apart, with your arms by your sides.<\/li>\n
                              • Lift your hips and interlock your fingers under your buttocks.<\/li>\n
                              • Hold for three breaths.<\/li>\n
                              • Bring your feet closer, extend one leg up for single-leg bridge.<\/li>\n
                              • Hold for three breaths, then repeat on the other leg.<\/li>\n
                              • Lower your hips back to the floor.<\/li>\n
                              • Hug your knees to your chest.<\/li>\n<\/ul>\n

                                15. Head-to-knee pose<\/p>\n

                                Image 1 of 2<\/p>\n

                                \"woman(Image credit: Lauren Kearns )\"woman(Image credit: Lauren Kearns )<\/p>\n

                                Time: <\/strong>6 breaths<\/p>\n

                                  \n
                                • Sit upright with your right leg extended and your left foot on your inner thigh.<\/li>\n
                                • Inhale as you reach your arms up.<\/li>\n
                                • Exhale as you fold over your extended leg as far as you can.<\/li>\n
                                • Hold for three breaths, then repeat on the other side.<\/li>\n<\/ul>\n

                                  16. Seated sage twist <\/p>\n

                                  \"woman<\/p>\n

                                  (Image credit: Lauren Kearns)<\/p>\n

                                  Time: <\/strong>6 breaths<\/p>\n

                                    \n
                                  • Sit upright with your right leg extended and your left knee bent and left foot flat on the floor as close to your butt as is comfortable.<\/li>\n
                                  • Hug your left knee with your right arm, and twist your torso to the left, placing your left hand behind you for support.<\/li>\n
                                  • Hold for three breaths\u2014lengthening through your spine as you inhale and deepening the twist as you exhale.<\/li>\n
                                  • Repeat on the other side.<\/li>\n<\/ul>\n

                                    17. Wide-leg seated fold with torso rotation <\/p>\n

                                    Image 1 of 2<\/p>\n

                                    \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                                    Time: <\/strong>9 breaths<\/p>\n

                                      \n
                                    • Sit upright and extend your legs wide, keeping your feet flexed.<\/li>\n
                                    • Fold forward and hold for three breaths.<\/li>\n
                                    • Walk your hands to one leg, reaching your hands toward your feet and stretching sideways over your leg.<\/li>\n
                                    • Hold for three breaths.<\/li>\n
                                    • Repeat on the other side.<\/li>\n<\/ul>\n

                                      18. Reclined hamstring stretch<\/p>\n

                                      Image 1 of 3<\/p>\n

                                      \"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)\"woman(Image credit: Lauren Kearns)<\/p>\n

                                      Time: <\/strong>6 breaths<\/p>\n

                                        \n
                                      • Lie on your back, extend one leg on the mat and lift the other leg, straight if comfortable or with a bent knee.<\/li>\n
                                      • Hold behind your thigh, calf or foot.<\/li>\n
                                      • If your flexibility allows, lift your shoulders and head to reach your hands to your ankle, drawing your leg further into your chest.<\/li>\n
                                      • Hold for three breaths, then repeat on the other side.<\/li>\n<\/ul>\n

                                        19. Reclined spinal twist <\/p>\n

                                        \"woman<\/p>\n

                                        (Image credit: Lauren Kearns)<\/p>\n

                                        Time: <\/strong>6 breaths<\/p>\n

                                          \n
                                        • Lie on your back and lift your right leg, bend your right knee and cross it over your body to the left.<\/li>\n
                                        • Extend your right arm to the right and look right.<\/li>\n
                                        • Hold for three breaths, then switch sides.<\/li>\n<\/ul>\n

                                          20. Tailor sit<\/p>\n

                                          \"woman<\/p>\n

                                          (Image credit: Lauren Kearns)<\/p>\n

                                          Time: <\/strong>3 breaths<\/p>\n

                                            \n
                                          • Return to the first pose. Sit on the floor with one foot tucked into your inner thigh close to your groin and the other in front.<\/li>\n
                                          • Hold your palms together in front of your chest.<\/li>\n
                                          • Close your eyes and hold for three slow, steady breaths.<\/li>\n
                                          • Feel the effects of your practice through your breath and body.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"If you spend a lot of your day sitting\u2014at a desk, in a car or on the couch\u2014…\n","protected":false},"author":2,"featured_media":155218,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,16,15],"class_list":{"0":"post-155217","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114620353522262713","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/155217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=155217"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/155217\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/155218"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=155217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=155217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=155217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}