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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

A closeup of Cat Meffan with her palms placed together with her eyes closed. She is wearing a pink Galaxy Watch Active2 with the Breathe feature on-display.

A closeup of Cat Meffan with her palms placed together with her eyes closed. She is wearing a pink Galaxy Watch Active2 with the Breathe feature on-display.

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.

Cat Meffan kneeling face down in Child's Pose on a black yoga mat, her hands forming a pyramid shape. She is wearing a pink Galaxy Watch Active2 on her right wrist.

Cat Meffan kneeling face down in Child's Pose on a black yoga mat, her hands forming a pyramid shape. She is wearing a pink Galaxy Watch Active2 on her right wrist.

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.

Cat Meffan smiling with her eyes closed, holding her hand to her forehead. She is wearing a pair of white Galaxy Buds+ in her ears.

Cat Meffan smiling with her eyes closed, holding her hand to her forehead. She is wearing a pair of white Galaxy Buds+ in her ears.

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."

A closeup of Cat Meffan's pink Galaxy Watch Active2 on her wrist. On display is the Stress tracker feature.

A closeup of Cat Meffan's pink Galaxy Watch Active2 on her wrist. On display is the Stress tracker feature.

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.

Cat Meffan smiling as she presses functions on her pink Galaxy Watch Active2 that she wears on her wrist. She is also wearing a white pair of Galaxy Buds+ in her ears.

Cat Meffan smiling as she presses functions on her pink Galaxy Watch Active2 that she wears on her wrist. She is also wearing a white pair of Galaxy Buds+ in her ears.

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."

4

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."

Ready to put Cat’s tips into practice? Click here for the full 30-minute routine, or scroll down for a shorter version.

A beginner-friendly, feel-good flow

Cat Meffan sits, kneeling on a black yoga mat in her living room. Her knees are wide apart.

Cat Meffan sits, kneeling on a black yoga mat in her living room. Her knees are wide apart.

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.

Cat Meffan sits cross-legged on a black yoga mat. She is looking up toward her right hand which is reaching toward the sky as her left hand is supporting her body on the mat.

Cat Meffan sits cross-legged on a black yoga mat. She is looking up toward her right hand which is reaching toward the sky as her left hand is supporting her body on the mat.

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.

Cat Meffan faces her head down in Child's Pose on a black yoga mat

Cat Meffan faces her head down in Child's Pose on a black yoga mat

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.

Cat Meffan reaching her arms up over her heads with her hands placed together

Cat Meffan reaching her arms up over her heads with her hands placed together

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.

Cat Meffan with her legs outstretched as her body forms a Plank position on her black yoga mat

Cat Meffan with her legs outstretched as her body forms a Plank position on her black yoga mat

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.

Cat Meffan forming a Downward Dog position with her body on a black yoga mat

Cat Meffan forming a Downward Dog position with her body on a black yoga mat

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.

Cat Meffan lying down on a black yoga mat in Shavasana pose as her eyes are closed

Cat Meffan lying down on a black yoga mat in Shavasana pose as her eyes are closed

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.

4

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.

Raise the bar

Elevate your workout with a family of fitness essentials that is always in sync.

Back views of a Cloud Pink Galaxy S20, a Cloud Blue Galaxy S20+ and a Cosmic Grey Galaxy S20 Ultra 5G overlapping each other, the products are shown from side to side with the S20 on the bottom left

Back views of a Cloud Pink Galaxy S20, a Cloud Blue Galaxy S20+ and a Cosmic Grey Galaxy S20 Ultra 5G overlapping each other, the products are shown from side to side with the S20 on the bottom left

Galaxy S20 | S20+ | S20 Ultra 5G

A product shot of a pair of sky blue Galaxy Buds+ sitting in their sky blue case

A product shot of a pair of sky blue Galaxy Buds+ sitting in their sky blue case

Galaxy Buds+

A product shot of a black Galaxy Watch Active2, the time on the watch's face reads 10:08 am

A product shot of a black Galaxy Watch Active2, the time on the watch's face reads 10:08 am

Galaxy Watch Active2

Cat Meffan sits cross-legged with her eyes closed and palms facing up in a meditative pose

Cat Meffan sits cross-legged with her eyes closed and palms facing up in a meditative pose

FEATURING

Cat Meffan

Yoga teacher, fitness blogger and YouTuber from London.

@catmeffan

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