quiet practice • Lima, Peru
Quiet Flow is a practical education site for people who want yoga to feel simple, calm, and repeatable. Here, a “good practice” is not the longest practice—it’s the one you can return to without friction. We focus on small sessions, gentle pacing, and clear cues that help you notice your body in motion.
You’ll find ready-to-use mini routines (2–10 minutes), easy ways to modify poses at home, and small lifestyle habits that make movement feel natural during the day. We keep language straightforward: soften knees, lengthen the exhale, use a wall, take shorter holds. These tiny choices often make practice feel more comfortable and consistent.
A helpful mindset: treat yoga like brushing your teeth—regular and simple. Start with a “minimum” sequence you can finish even on a busy day.
Stand tall (2 breaths) → shoulder circles (6 each way) → gentle side bend (2 breaths each side) → soft fold with bent knees (2 breaths) → half lift (1 breath) → step back to a long stance (2 breaths each side) → return to standing. Finish with one slow exhale and relaxed hands.
1) “Gear ready”: keep a towel and a chair in the same spot—instant support for balance and hands. 2) “One cue per day”: pick one cue (jaw soft / ribs easy / feet steady) and use it during walking, reaching, and standing.
If your day feels busy, use a simple loop: reach up (2 breaths), fold (2 breaths), half lift (1 breath), step back (2 breaths), step forward (1 breath), stand tall (1 long exhale). Repeat once if you want. Keep the movements small enough that breathing stays smooth.
Try “small circles, big benefit”: shoulder circles, hip circles, and ankle circles with slow breathing. For folds, bend knees; for lunges, shorten the stance; for twists, keep the ribcage soft and rotate less. The goal is a comfortable range you can repeat regularly.
Try “4–6 breathing”: inhale for 4 counts, exhale for 6 counts. Move on the exhale for control. Between sides, pause for one breath to reset balance. If you feel rushed, keep the pose smaller and slow the transition.
Repeat twice: reach → side bend → fold → half lift → step back to long stance → gentle twist → step forward → stand. If space is limited, step back only halfway. Finish with one slow exhale and relaxed hands.
Awareness is a trainable skill. Use three check-points: feet (steady contact), ribs (easy breath), and jaw (soft, not clenched). When one check-point tightens, reduce the range and slow down. Try the “quiet rep”: repeat a small movement 3–5 times—cat-cow, a gentle lunge pulse, or slow shoulder circles—while keeping breathing smooth. This helps you notice patterns like leaning into one hip or lifting shoulders, so you can adjust calmly.
To deepen awareness, pause briefly between repetitions and notice weight distribution and breath rhythm. Keep it easy and steady.
Stand tall and shift weight left/right (slowly) for 4 breaths. Roll down halfway, pause, then roll up with one long exhale. Finish with three shoulder circles and a gentle head turn side to side.
Choose one short program to guide your home practice. Lessons are clear, gentle, and repeatable. Prices are shown in USD and may be charged in PEN.