SaraBethYoga: 30 Minute Full Body Yoga Flow & Stretch | “VINYIN” Yoga Practice

30 Minute Full Body Yoga Flow & Stretch is a feel good yoga session. I really enjoyed it. The first half of the workout you will flow between poses, holding each pose for a short amount of time. The second half of the workout is the “Yin” part where you hold the poses for a long time. I did a rebounding workout prior to this to warm myself up. The combination of rebounding followed by gentle yoga made for a really nice recovery day workout. The first 50 seconds of the workout is setting your intention. 4 cards appear on the screen. Sara has you choose one card from the 4 then she turns the cards over and that is the intention you focus on for your practice. There are no advanced or complicated moves in this practice. Just feel good poses. Except maybe the yogi squat. That is something I am now working on every day–an Asian squat. I can do them but they aren’t feel good or relaxing (though they do feel good in the stretching sense but not effortless or easy). So now I spend 5 minutes every day doing them, hoping that one day they will become easy. I cannot hold a Yogi/Asian squat for 5 solid minutes. But maybe one day!

30 Minute Full Body Yoga Flow & Stretch is actually 28:45 minutes; the last minute is Sara talking about another practice. Equipment: fitness mat.

  1. Child’s pose
  2. Cow pose
  3. Downward facing dog
  4. Cow pose
  5. Repeat 1-3 several more times
  6. Down dog with legs wider (mat width apart)
  7. Yogi squat (knees wide, bottom near mat, torso upright with hands in prayer)
  8. Rag doll forward fold (elbows are bent, hands clasping opposite elbow)
  9. Slowly roll spine up to standing then stand with hands in prayer
  10. Reach arms overhead into mountain pose
  11. Forward fold; lift torso halfway so back is flat and hands are on shins
  12. Hold straight arm plank
  13. Low cobra pose (lay on stomach, hands are on mat under shoulders, raise chest and hands off ground)
  14. Down dog
  15. Forward fold with torso lifted halfway so back is flat and hands are on shins
  16. Lower chest to thighs so you are in full forward fold
  17. Repeat #10 then lower hands to prayer
  18. Mountain pose
  19. Repeat #16
  20. Repeat #15
  21. Repeat #13-19
  22. Half camel (high kneeling with one hand on heel behind you and other arm reaching to ceiling)
  23. Kneel with glutes on heels and hands in prayer
  24. Downward facing dog
  25. Seated butterfly stretch; hinge torso forward over legs
  26. Lay on back with knees bent and pulled into chest, hands holding knees
  27. Lying spinal twist
  28. Repeat #26 and rock hips side to side; happy baby pose; return to #26 and circle hips
  29. Corpse pose for 3 minutes
  30. Roll over to fetal pose
  31. Sit cross-leg with hands in prayer

For more info on SaraBethYoga and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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