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Mandala Yoga Flow | Mukha Yoga

December 24, 2020 2 min read

This year has been a whirlwind. Life’s highs and lows are part of any average trip around the sun, but 2020 has many of us feeling like we’re spinning in circles with no relief in sight.

It seems crazy to suggest more circles as a counter to it all, but this slow, sweet Mandala flow centers the mind and releases toxins without taking more time than a set of sun salutations. The practice of facing the four sides of your mat in turn can be a means of connection to the elements of air, fire, water, and earth. It also cultivates a lovely balance between mindful, concentrated movement and the ability to lose oneself a bit in the flow once the repetition and muscle memory kick in. (In = inhale; Ex = exhale; Reg = breathe normally for a period.)

End-of-the-Year Mandala Yoga Flow For Centering and Stress Relief

Start at the top of your mat, feet about hips’ distance apart. Find your balance.
In: Sweep hands out to sides and up, lengthening the arms, fingertips touching above the head. Your gaze can follow your fingertips if your neck is warmed up.
Ex: Slowly lower into a standing forward fold.
In: Lengthening the spine and reaching forward with the crown of the head, raise up into a halfway lift position, keeping back nice and straight.
Ex: Repeat forward fold, then bend knees and place palms of the hands on mat.
Reg: Step R foot back into low lunge.
In: Keeping R hand planted on mat, draw L hand back toward the ceiling, opening up a twist to the L.
Ex: Slowly un-twist, placing L hand back on mat.
Reg: Walk feet around to R until you are in a wide-legged forward fold, facing the R side edge of your mat.
Reg: Hang for a few breaths in the center.
Reg: Walk hands to the L, reaching for the outside edge of the L foot. Take a few deep breaths. Repeat on R side.
Reg: Walk feet around to R to face bottom edge of mat, ending up in a low lunge with L foot back and R foot forward.
In: Keeping L hand planted on mat, draw R hand back toward the ceiling, opening up a twist to the R.
Ex: Slowly un-twist, placing R hand back on mat.
Reg: Step R foot back into downward dog. Take a few deep breaths.
Reg: Walk feet up to meet hands in standing forward fold.
In: Halfway lift, lengthening the back.
Ex: Forward fold.
In: Press feet into mat and rise up to standing, hands sweeping overhead and fingertips touching before ending at heart center.
* Repeat sequence to R, circling back to top of mat.
** Reverse sequence 2X, completing circle to L.
End in tadasana (mountain pose).

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Mandala Yoga Flow | Mukha Yoga

End-of-the-Year Mandala Yoga Flow For Centering and Stress Relief

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