Celebrate International Day of Yoga with These 12 Flows | Wholesome Culture
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International Day of Yoga is June 21, and it’s the perfect reason to flow to your yogi heart’s content. We love yoga because of the way the practice connects movement to a strong mind. Yoga encourages us to move mindfully, listen to what our body needs, and focus on the present moment.

Importance of International Yoga Day

International Yoga Day was proclaimed by the United Nations in 2014 to raise awareness of the vast health benefits of practicing yoga, as well as the unity of mind and body that it brings. The benefits of practicing yoga include:

  • Better posture
  • Greater flexibility
  • Less stress
  • More energy
  • Stronger mindset and mental clarity
  • Increased strength
  • And so much more

International Yoga Day falls on the Summer Solstice, making the sunniest day of the year the perfect time to move and flow in a way that will make you feel amazing and rejuvenated. Here are 12 flows to try out to honor the international occasion!

women exercising in a group yoga class

12 amazing flows to try on World Yoga Day

1. Morning yoga

This 15-minute yoga routine is the perfect way to start your day. It’s a full-body flow appropriate for all levels that will wake your body up and prepare you for the day ahead. 

2. Yoga for beginners

New to the practice of yoga? That’s amazing! Yoga with Adriene is a great resource for beginner yoga. Her extensive archive of videos is rich with content for beginners. Try out this 20-minute flow that was designed with newbies in mind. Clear instruction and approachable moves make this flow perfect for anyone just starting out with yoga.

3. Warm-up flow

This warm-up flow for flexibility and strength by Katie, our ambassador program coordinator, was designed to awaken your body before moving into other flows or workouts. Your body will thank you!

4. Power vinyasa flow

For an uplifting vinyasa flow that will warm your whole body, try this 30-minute at-home sequence. It will make you feel stronger, challenged, and accomplished. Also: the instructor’s effortless floats are truly inspiring.

5. Yoga for flexibility

This 15-minute flow was designed to release tension, increase blood flow, and improve overall flexibility. Grab a couple of yoga blocks and start flowing!

6. Yoga while you’re at work

If you work at a desk, this 5-minute yoga break is perfect for release tension, stretching, and moving your body without leaving your chair.


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7. Yoga for strength 

Build strength with this challenging flow. Be prepared for shaky muscles with this heat-creating exercise sequence.

8. Restorative yoga

Do you need a gentle space to release the weight of the past day? This restorative yoga session is a soothing, peaceful, and relaxing way to treat yourself with mindful movement. 

9. Energizing yoga

This 45-minute flow is perfect for intermediate yogis and designed to make you work up a sweat! This flow is one you’ll want to save and come back to every time you need an energy boost.

10. Yoga to release tension

This yin yoga flow is perfect for releasing tension and stress in the low back — something those of us who spend a big portion of the day in desk chairs often suffer from!


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11. Yoga for advanced practitioners 

Have you been practicing yoga for a while? Although you probably already have your favorite yogis and flows, try this advanced vinyasa flow to challenge yourself and try new sequences. 


12. Bedtime yoga

For the best sleep you can imagine, do these poses before going to sleep. From reclining butterfly to happy baby, a minute or so of these poses will help you release the tensions of the day and relax.


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Check out our social media accounts on World Yoga Day for a little surprise! International Day of Yoga is the perfect reason to rock activewear that’s good for your body and good for the planet. Our Sustainable Activewear Collection was created using recycled nylon made from fishing nets and fabric scraps!

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For more ideas on cultivating mindful movement, read these posts: 

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