10 minute Full Body Yoga Routine for Stretch and Flow

10 minute Full Body Yoga Routine for Stretch and Flow

Sarah Beth Yoga

Looking for a gentle way to reconnect with yourself and slow down? This calming yoga flow is perfect for all levels, especially beginners. Through simple movements and deep breathing, you'll release tension, find focus, and move with intention. Each pose is designed to help you stretch, build awareness, and feel more at peace right from the comfort of your home.

Whether you're new to yoga or returning to your mat, this short practice is a meaningful way to start or end your day. Let it remind you to lead with kindness, patience, and self-acceptance as you move. 

As you breathe and flow, carry with you the powerful affirmation: I AM COMPASSIONATE.

Standing for Deep Breaths

Take a moment to ground yourself and begin.

Step-by-step:

  • Stand tall with your feet hip-width apart.
  • Let your arms rest at your sides.
  • Close your eyes or gaze softly ahead.
  • Inhale deeply through your nose.
  • Exhale slowly through your mouth.

AFFIRMATION: “I AM COMPASSIONATE”

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Chair Pose

Build strength and focus while staying present.

Step-by-step:

  • Bend your knees as if sitting in a chair.
  • Raise both arms overhead, palms facing each other.
  • Keep your chest lifted and spine long.
  • Breathe here for 3 to 5 slow breaths.

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Bear/Eagle Pose

A pose for balance, breath, and inner stillness.

Step-by-step:

  • Cross one leg over the other.
  • Cross one arm under the other, bringing palms together.
  • Sit low into the pose, feeling the stretch.
  • Hold for a few breaths, then switch sides.

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Forward Fold

Relax your neck and stretch your spine gently.

Step-by-step:

  • From standing, fold forward at your hips.
  • Let your arms hang toward the floor.
  • Relax your head and neck completely.
  • Slightly bend your knees if needed.
  • Stay for 3 to 5 slow breaths.

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Warrior 1 (Stretching Sequence)

Feel powerful while staying grounded.

Step-by-step:

  • Step your right foot back, bend the front knee.
  • Keep hips facing forward.
  • Raise arms overhead with palms facing each other.
  • Look forward and breathe deeply.
  • Switch sides after a few breaths.



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Flow (1 Breathe, 1 Movement)

Create gentle movement and connection between postures.

Step-by-step:

  • Inhale in Warrior 1.
  • Exhale into Forward Fold.
  • Repeat slowly 2 to 3 times with breath.



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Bridge Pose

A beautiful heart opener and back strengthener.

Step-by-step:

  • Lie on your back with knees bent, feet flat.
  • Arms at your sides, palms down.
  • Press into your feet and lift your hips.
  • Clasp your hands underneath your back if it feels good.
  • Hold for a few breaths, then gently lower down.

AFFIRMATION AGAIN: “I AM COMPASSIONATE”

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Full Wind Twists

Relax your back and reset your body.

Step-by-step:

  • Hug both knees to your chest.
  • Gently lower both knees to one side.
  • Extend the opposite arm and turn your head the other way.
  • Take a few deep breaths.
  • Switch sides when you’re ready.


Need more routines like this one? Join our online yoga for beginners and get daily yoga videos online that fit right into your day.

Looking for a gentle way to reconnect with yourself and slow down? 

This calming yoga flow is perfect for all levels, especially beginners. If you're looking for beginner yoga videos online or easy yoga videos for beginners, this routine is a great way to get started. Through simple movements and deep breathing, you'll release tension, find focus, and move with intention. Each pose helps you stretch, build awareness, and feel more at peace with yoga videos for home practice that fit into your daily routine.

Whether you're new to yoga or returning to your mat, this short session offers a meaningful way to start or end your day. It’s part of a growing library of online yoga classes designed to bring calm, clarity, and confidence into your life. Let it guide you toward kindness, patience, and self-acceptance as you move.

Check out the full video on YouTube: 

 10 min Full Body Yoga Stretch & Flow

Final Thoughts

This body yoga routine is more than just movement. It’s a way to reset your energy, bring kindness into your heart, and feel more balanced in both body and mind. If you’re looking for beginner yoga videos online, this gentle flow is a great place to start. With slow, intentional poses, you create real space for peace and presence.

By practicing regularly with yoga videos for home practice through SarahBethYoga online videos you can build a calm and consistent routine that fits your lifestyle. Whether you're seeking daily yoga videos online or a flexible online yoga class schedule, this practice encourages you to slow down, breathe deeply, and move with compassion.

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About Me

Your Name

Hi, I'm Sarah Beth! With over 15 years of experience as a yoga instructor for millions of yogis around the world, I'm here to help you stretch, strengthen, tone, de-stress, and peel back the layers to becoming your best self through yoga.