5 Slow Yoga Practices to Help You Feel Like Yourself Again

Hearing the words “slow down,” whether from a yoga teacher or a self-help influencer on Instagram, no matter how well-intentioned, can feel like banging my head against a wall.

As if slowing down will solve all my problems! Moving as fast as possible—whether it’s my hands on the keyboard at work or my body in and out of Downward-Facing Dog on my yoga mat—is how I try to outrun my stress demons. You know, lest I move in an unhurried fashion and have to actually feel things.

Inevitably, though, whether in Savasana or before I go to sleep at night, the words surface in my mind: Slow. Down. So I do. And I feel a sense of calm that almost instantly reminds me that by rushing through the bad, annoying, unpleasant, or otherwise boring stuff in life, I’m also whooshing right past the warm and fuzzy stuff, too.

The same principle applies to slowing down in any aspect of life—particularly during yoga. Which is why I often find it necessary to find a practice that will show me how to slow down. It’s always worth it.

5 Slow Yoga Practices to Help You Feel Like Yourself Again

Going slow on the yoga mat might be outside your comfort zone, but each of these practices offer the opportunity to strengthen the “slow down” muscles in your body and your mind. Notice what sensations, emotions, and experiences arise as a result of moving deliberately.

1. 15-Minute Slow Flow Yoga Practice 

Seated and reclined yoga poses are believed to energetically usher in a sense of groundedness, and this flow by Tamika Caston-Miller is proof of that. As you move between Child’s Pose and Cobra or Low Lunge and Half Splits, you might wonder why anyone ever stands up in yoga when staying grounded feels so relaxing.

Caston-Miller offers words of encouragement throughout, including “I don’t have to look to anyone else to give me a sense of steadiness [or] a sense of calm or peace.” It’s the perfect affirmation for this practice.

Practice this slow flow.

2. Quick Yoga Flow to Help You Slow Down

On the busiest days, even 20 minutes can sound like more time than you can take for yoga. But when the flow feels good, like this one by Alyssa Lauren Stone, you might end up wishing it lasted even longer. Although it’s a calming practice, you’ll be mentally stimulated by plenty of active poses (slow doesn’t mean boring!) like Bridge Pose and Down Dog.

There’s also something about learning a new pose that can be a mindfulness activity in itself. That’s what I experienced when Stone cued Scorpion Twist, a satisfying spine and shoulder stretch.

Practice this slow flow.

3. 15-Minute Morning Yoga for When You Want to Move Slowly

If you’re like me, you don’t associate mornings with the word “slow.” But maybe that’s the biggest indicator that this time of day should embrace a calmer pace. Don’t get me wrong, this practice by Yoga With Kassandra is super active (you’ll move through Three-Legged Dog and Warrior 3). But the flow taps into the magic that happens when slow and intentional movement is paired with energizing and stimulating postures. This sequence can help you bring that same vibe into your day.

Practice this slow flow.

4. 10-Minute Yoga Practice for Lazy Days (No Energy Required)

Taylor Lorenz starts this practice off by saying, “Not much effort at all is needed today.” Don’t a lot of us wish we could hear those words every day? Moving mindfully through this flow, you’ll have ample time to set up your alignment in stretches like Cow Face Pose and actually enjoy the physical sensations of the postures. I particularly love Lorenz’s dreamy variation in Head-to-Knee in which a block props up the elbow and the face rests against one palm. Heavenly.

Practice this slow flow.

5. Restorative Yoga for Beginners

There’s something instantly soothing about using props in yoga. And when you can use them in every pose of a sequence, it’s even more relaxing. In Amber Burke’s Restorative yoga practice, you move through various reclining postures—on your stomach, on your side, and on your back—all while surrendering the weight of your body against bolsters (or pillows!) and blankets. Pro tip: Moving the props into position is also part of the practice. When you do so slowly and intentionally, you’ve already set the vibe for the pose before you’re even in it.

Practice this slow flow.