Playlist: “Secret Place with Abba” – YouTube Playlist
Length: 45-60 minutes
Focus: Heart openers, slow flow, gentle strength, and rest!
Hi, I’m Cosette! I am a certified Holy Yoga Instructor. One of my favorite classes that I taught was a Friday night slow flow. This class was inspired out of a six-week sabbath series that my husband and I created together. Our goal was to help others close out the week with slow mobility, rest, and peace of mind. And now, I hope this flow blesses you, helping you find space to stretch, pray, and rest whenever you need it most! And be sure to play the correlating playlist linked to my YouTube channel!! 🙂
Here is another prayer/wroship set that I just love to wind down the evening to. <3
Scripture to Meditate on:
If then you were raised with Christ, seek those things which are above, where Christ is, sitting at the right hand of God. 2 Set your mind on things above, not on things on the earth. 3 For you died, and your life is hidden with Christ in God. 4 When Christ who is our life appears, then you also will appear with Him in glory.
5 Therefore put to death your members which are on the earth: fornication, uncleanness, passion, evil desire, and covetousness, which is idolatry. 6 Because of these things the wrath of God is coming upon the sons of disobedience, 7 in which you yourselves once walked when you lived in them.
8 But now you yourselves are to put off all these: anger, wrath, malice, blasphemy, filthy language out of your mouth. 9 Do not lie to one another, since you have put off the old man with his deeds, 10 and have put on the new man who is renewed in knowledge according to the image of Him who created him, 11 where there is neither Greek nor Jew, circumcised nor uncircumcised, barbarian, Scythian, slave nor free, but Christ is all and in all.
Colossians 3:1-12 (ESV)
Full Flow:
0:00–10:00 | Warm Up
Begin lying on your mat, take a few deep breaths, letting your body settle—take as much time here as you’d like!
–Knees to chest
-Butterfly on back
-Gentle bridge (bring knees to touch and lift hips)
-Lower hips and twist right and left
-Roll to fetal position
-Easy seat with side bends and side twists
-Hero pose (interlace fingers for side bend, back bend, and embryo)
-Half camel
-Embryo
*reminder to stay in stretches as long as feels good or challenging to you!
Move slowly and follow your breath as you ease into your body. Let each shape feel like an invitation to arrive.
10:00–17:00 | Sun Salutation A
Kneeling prayer hands
Kneeling back bend (send the hips up and forward with a soft heart opener)
Extended child’s pose (keep your seat high and lengthen through the spine)
Cat and cow (round and lift slowly through the spine)
Down dog
Cat and cow
Extended child’s pose
Kneeling back bend
Kneeling prayer position
Embryo
*reminder to be gentle, mindful, and skip any poses that cause pain
Repeat this sequence three times, moving slowly and staying connected to your breath.
17:00–25:00 | Sun Salutation B
-Table top
-Down dog
-Standing forward fold
-Halfway lift
-Root to rise with side stretches and a back bend
-Swan dive back to standing forward fold
-Halfway lift
-Table top
-Chaturanga
*repeat as long as feels good or challenging to you!
Repeat this sequence three times. End in child’s pose and rest.
25:00–50:00 | Variation and Deep Mobility
-Hero
-Camel (ease in, stretch each side before setting up)
-Embryo
-Camel full expression
-Forward fold (step into standing forward fold)
-Side twist left and right
-Halfway lift
-Forward fold (grab opposite elbows)
-Yogi squat (slowly lower down)
-Forward fold
-Interlace the fingers behind your back for a shoulder stretch
-Crow
-Headstand or dolphin
-High plank or table top
-Chaturanga
-Down dog
-Three-legged dog (right)
-Pigeon (right)
-Three-legged dog (right)
-Seated wide-legged stretch (reach to each side)
-Pigeon (left)
-Three-legged dog (left)
-Down dog
-Forward fold
-Halfway lift
-Root to rise
-Marchers
-Figure four
-Marcher
-Crescent warrior
-Warrior three
-Standing splits
-Forward fold
-Repeat for both sides
-High plank
-Table top
-Child’s pose
*reminder, whatever you stretch on one side, balance it out on the other!
50:00-60:00 | Cool Down and Final Rest
-Savasana
-Knees to chest
-Reclined pigeon (side twist left and right)
-Legs up the wall, shoulder stand, or plow
-Bridge
-Knees to chest
-Happy baby
-Final rest
*stay in final rest as long as you’d like, or let it drift you right off to bed!
Take your time coming back to stillness, end in prayer or a quiet reflection!
Want to learn how to do inversions?
What is Holy Yoga?
Holy yoga is stretching, mobility work, breathing techniques, calisthenics, and more physical and mental beneficial disciplines. Everything listed above are scientifically proven ways to steward, strengthen, heal, physical therapy, and so many other benefits and terms to take care of our bodies. Holy yoga takes the historically known yoga stretches and typically organizes them into “flow.” A flow is where like in dance, each stretch attempts to smoothly connect to the other to offer a more comfortable metabolical transition and to protect joints and ligaments and to prevent injury or pain. Holy yoga is a Christian founded organization, what sets apart holy yoga and the classes is the intertwining of the Christian faith, worship, and prayer into the exercise. Incorporating worship music, scripture, and prayer.
What is Holy Yoga Not?
Holy Yoga does NOT associate with ANY religions outside of the Christian faith. It does NOT incorporate anything that would be rejected by the Protestant, Catholic, or Orthodox churches. Meaning, any practices that exalt any other God but the one True God, Jesus Christ. Holy Yoga is a redeemed approach at yoga. An opportunity to see this saturated fitness and spiritual practice be transformed by the Gospel of Jesus Christ. To recognize that stretching, mobility, breathing techniques, calisthenics, and any other physical or mental exercises are not inherently evil, but have been coined by new age religions. We do not fear the word “yoga”, though we understand this can be misleading. This is why we strive to use more language around stretching, mobility, and calestetics, though this still fails at this point to pain a picture of the physical fitness being done. Holy Yoga has become a tool for the Gospel, a tool of evangelism, and a way to encourage believers to steward their bodies so that we can live a long and fruitful life for Christ.
*Disclaimer: if you have a background in new age-ism, if the term or class style of yoga in any way cause you to sin, whether that be that you feel tempted to do anything that would grieve the heart of God, I stand on the fact that it is BETTER for you to not participate. Just like how for some alcohol, music, media, careers paths, hobbies, etc can be a stumbling block for some, above all honor Jesus Christ with all of your heart, soul and mind!
With love,
Cosette
