Supercharge Your 30-Minute
Yoga Flow With Galaxy
Yoga instructor Cat Meffan shares her favorite workout-boosting tools and tips.


Add some zen to your home fitness with this yoga routine for beginners, powered by the Galaxy S20
Video by Cat Meffan / @catmeffan
The idea of practicing yoga at home without the hands-on guidance of your instructor might be intimidating at first. But elevating your studio-free practice is more attainable than you think. We called on yoga instructor and wellness expert Cat Meffan to guide us through a 30-minute yoga sequence, powered by Galaxy.
Cat’s yoga tips for maximizing your practice


Modify if needed
Not just for beginners, modifying is for everyone. If a certain pose doesn't feel quite right, take a variation of it or come into Child's Pose at any time. If you have props like a block, strap, bolster or cushion, use them in a way that makes the pose better for your body.


Fine-tune your groove with the right music
If you can’t hold your practice in a quiet setting, sink into a mindful playlist with the Galaxy Buds+. Its Ambient Aware² setting can help to filter out distractions without drowning out important sounds, like a phone call from a family member or the doorbell notifying you of a delivery. For Cat? "I've got a playlist for pretty much every mood, so I put my earbuds in, block everyone else out and just have some time to myself."


Measure your stress
It's no secret that practicing yoga can help to calm the body and the mind. If you're feeling particularly anxious, record your stress³ level before and after your routine using the Stress tracker on your Galaxy Watch Active2. Notice how much your wellbeing has improved, and save your measurements to monitor your daily progress in Trends.


Track your way to success
For Cat, tracking is all about accountability and taking pride in doing her movement practice, whatever form that takes. Use the Samsung Health app on your Galaxy Watch Active2 to measure your active time, join a morning yoga challenge with a friend or use its custom pace-setter to get into the perfect rhythm. According to Cat, "Seeing it all come together in the app just makes me feel so grateful that I have a healthy body that is capable of this movement."


Start with deep breaths
Use the Breathe¹ feature on your Galaxy Watch Active2 to guide each inhale and exhale before you begin your routine. Cat starts her flows (or any kind of movement practice) with some breath work, inhaling through the nose for a count of four and exhaling through the mouth for a count of four. Remember to continue aligning your movement to your breath throughout your practice.


Modify if needed
Not just for beginners, modifying is for everyone. If a certain pose doesn't feel quite right, take a variation of it or come into Child's Pose at any time. If you have props like a block, strap, bolster or cushion, use them in a way that makes the pose better for your body.


Fine-tune your groove with the right music
If you can’t hold your practice in a quiet setting, sink into a mindful playlist with the Galaxy Buds+. Its Ambient Aware² setting can help to filter out distractions without drowning out important sounds, like a phone call from a family member or the doorbell notifying you of a delivery. For Cat? "I've got a playlist for pretty much every mood, so I put my earbuds in, block everyone else out and just have some time to myself."


Measure your stress
It's no secret that practicing yoga can help to calm the body and the mind. If you're feeling particularly anxious, record your stress³ level before and after your routine using the Stress tracker on your Galaxy Watch Active2. Notice how much your wellbeing has improved, and save your measurements to monitor your daily progress in Trends.


Track your way to success
For Cat, tracking is all about accountability and taking pride in doing her movement practice, whatever form that takes. Use the Samsung Health app on your Galaxy Watch Active2 to measure your active time, join a morning yoga challenge with a friend or use its custom pace-setter to get into the perfect rhythm. According to Cat, "Seeing it all come together in the app just makes me feel so grateful that I have a healthy body that is capable of this movement."


Start with deep breaths
Use the Breathe¹ feature on your Galaxy Watch Active2 to guide each inhale and exhale before you begin your routine. Cat starts her flows (or any kind of movement practice) with some breath work, inhaling through the nose for a count of four and exhaling through the mouth for a count of four. Remember to continue aligning your movement to your breath throughout your practice.


Modify if needed
Not just for beginners, modifying is for everyone. If a certain pose doesn't feel quite right, take a variation of it or come into Child's Pose at any time. If you have props like a block, strap, bolster or cushion, use them in a way that makes the pose better for your body.


Fine-tune your groove with the right music
If you can’t hold your practice in a quiet setting, sink into a mindful playlist with the Galaxy Buds+. Its Ambient Aware² setting can help to filter out distractions without drowning out important sounds, like a phone call from a family member or the doorbell notifying you of a delivery. For Cat? "I've got a playlist for pretty much every mood, so I put my earbuds in, block everyone else out and just have some time to myself."


Measure your stress
It's no secret that practicing yoga can help to calm the body and the mind. If you're feeling particularly anxious, record your stress³ level before and after your routine using the Stress tracker on your Galaxy Watch Active2. Notice how much your wellbeing has improved, and save your measurements to monitor your daily progress in Trends.
-
Start with deep breaths
Use the Breathe¹ feature on your Galaxy Watch Active2 to guide each inhale and exhale before you begin your routine. Cat starts her flows (or any kind of movement practice) with some breath work, inhaling through the nose for a count of four and exhaling through the mouth for a count of four. Remember to continue aligning your movement to your breath throughout your practice.
-
Modify if needed
Not just for beginners, modifying is for everyone. If a certain pose doesn't feel quite right, take a variation of it or come into Child's Pose at any time. If you have props like a block, strap, bolster or cushion, use them in a way that makes the pose better for your body.
-
Fine-tune your groove with the right music
If you can’t hold your practice in a quiet setting, sink into a mindful playlist with the Galaxy Buds+. Its Ambient Aware² setting can help to filter out distractions without drowning out important sounds, like a phone call from a family member or the doorbell notifying you of a delivery. For Cat? "I've got a playlist for pretty much every mood, so I put my earbuds in, block everyone else out and just have some time to myself."
-
Measure your stress
It's no secret that practicing yoga can help to calm the body and the mind. If you're feeling particularly anxious, record your stress³ level before and after your routine using the Stress tracker on your Galaxy Watch Active2. Notice how much your wellbeing has improved, and save your measurements to monitor your daily progress in Trends.
-
Track your way to success
For Cat, tracking is all about accountability and taking pride in doing her movement practice, whatever form that takes. Use the Samsung Health app on your Galaxy Watch Active2 to measure your active time, join a morning yoga challenge with a friend or use its custom pace-setter to get into the perfect rhythm. According to Cat, "Seeing it all come together in the app just makes me feel so grateful that I have a healthy body that is capable of this movement."


A beginner-friendly, feel-good flow


Elongate and energize the body
Start your Sun Salutations by sweeping the arms up as you inhale. With your exhale, bend the knees as you fold your body forward. On the next inhale, lift your chest and place your hands on your shins to lengthen the spine.


Work the core and open your chest
Exhale as you step your feet back to come into a Plank position. Hold for a breath, then lower your knees down, keeping your elbows close to your body as you lower yourself to the mat. Untuck your toes and open your chest to come into Baby Cobra pose.


Strengthen the arms and shoulders
Tuck your toes and lift your way up into a Downward Dog. Take a few breaths and walk your feet back up toward your hands. Lift your head, place your hands on your shins and exhale to a Forward Fold. Inhale, sweep the hands up towards the sky. Exhale, place your hands together at your heart. Repeat the sequence twice more.


Cool down with Shavasana
The final moments of your practice are the most important. Lie on your back in a relaxed pose with your arms and legs stretched out in a position that feels most comfortable to you. Observe your breathing as you reflect, rest and completely let go.


Arrive in your space
Get into a comfortable, neutral position and take a few moments to observe your breath and check in with your body. Inhale for a count of four and exhale for four.


Warm up with seated stretches
Begin with stretches that open up the chest and work each side of the body. Use your oblique muscles to sweep your left arm up while pivoting your chest toward the sky. Repeat on the other side.


Move into kneeling poses
Begin in Child’s Pose (side note: feel free to relax into this pose whenever you need a break). When you’re ready, come onto all fours and gently flex the spine with a series of Cat and Cow stretches.


Elongate and energize the body
Start your Sun Salutations by sweeping the arms up as you inhale. With your exhale, bend the knees as you fold your body forward. On the next inhale, lift your chest and place your hands on your shins to lengthen the spine.


Work the core and open your chest
Exhale as you step your feet back to come into a Plank position. Hold for a breath, then lower your knees down, keeping your elbows close to your body as you lower yourself to the mat. Untuck your toes and open your chest to come into Baby Cobra pose.


Strengthen the arms and shoulders
Tuck your toes and lift your way up into a Downward Dog. Take a few breaths and walk your feet back up toward your hands. Lift your head, place your hands on your shins and exhale to a Forward Fold. Inhale, sweep the hands up towards the sky. Exhale, place your hands together at your heart. Repeat the sequence twice more.


Cool down with Shavasana
The final moments of your practice are the most important. Lie on your back in a relaxed pose with your arms and legs stretched out in a position that feels most comfortable to you. Observe your breathing as you reflect, rest and completely let go.


Arrive in your space
Get into a comfortable, neutral position and take a few moments to observe your breath and check in with your body. Inhale for a count of four and exhale for four.


Warm up with seated stretches
Begin with stretches that open up the chest and work each side of the body. Use your oblique muscles to sweep your left arm up while pivoting your chest toward the sky. Repeat on the other side.


Move into kneeling poses
Begin in Child’s Pose (side note: feel free to relax into this pose whenever you need a break). When you’re ready, come onto all fours and gently flex the spine with a series of Cat and Cow stretches.


Elongate and energize the body
Start your Sun Salutations by sweeping the arms up as you inhale. With your exhale, bend the knees as you fold your body forward. On the next inhale, lift your chest and place your hands on your shins to lengthen the spine.
-
Arrive in your space
Get into a comfortable, neutral position and take a few moments to observe your breath and check in with your body. Inhale for a count of four and exhale for four.
-
Warm up with seated stretches
Begin with stretches that open up the chest and work each side of the body. Use your oblique muscles to sweep your left arm up while pivoting your chest toward the sky. Repeat on the other side.
-
Move into kneeling poses
Begin in Child’s Pose (side note: feel free to relax into this pose whenever you need a break). When you’re ready, come onto all fours and gently flex the spine with a series of Cat and Cow stretches.
-
Elongate and energize the body
Start your Sun Salutations by sweeping the arms up as you inhale. With your exhale, bend the knees as you fold your body forward. On the next inhale, lift your chest and place your hands on your shins to lengthen the spine.
-
Work the core and open your chest
Exhale as you step your feet back to come into a Plank position. Hold for a breath, then lower your knees down, keeping your elbows close to your body as you lower yourself to the mat. Untuck your toes and open your chest to come into Baby Cobra pose.
-
Strengthen the arms and shoulders
Tuck your toes and lift your way up into a Downward Dog. Take a few breaths and walk your feet back up toward your hands. Lift your head, place your hands on your shins and exhale to a Forward Fold. Inhale, sweep the hands up towards the sky. Exhale, place your hands together at your heart. Repeat the sequence twice more.
-
Cool down with Shavasana
The final moments of your practice are the most important. Lie on your back in a relaxed pose with your arms and legs stretched out in a position that feels most comfortable to you. Observe your breathing as you reflect, rest and completely let go.
¹ Availability of Breathe feature may vary depending on device, OS version and country.
² Features including Ambient Aware are enabled through the Galaxy Wearable app on Android, available through Google Play Store, and the Galaxy Buds+ app on iOS devices, available through the App Store.
³ This device and related software are not intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment or prevention of disease.
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