20 Min Yoga Stretch is a feel good mobility and flexibility workout from Linda @ Barlates. Some of the exercises are more challenging than others but for the most part this is all feel good recovery level dynamic stretching. I used it to finish off a more challenging mobility workout and it worked nicely for that purpose.
The yoga stretches are done interval style; 50 seconds of work followed by a 10 second transition. There is a timer in the upper right hand corner of the screen counting down the intervals and transitions. There is a timer in the lower left hand corner of the screen counting down the total workout time.
20 Min Yoga Stretch is 22:53 minutes; 1:20 minute intro. Equipment: yoga mat.
- Flow between down dog and cobra
- Deep runners lunge with back knee raised, both hands on floor, shift forward and back pushing with back foot
- Kneeling runners lunge (knee on mat), place elbow/forearm on mat and raise other arm to ceiling (same side arm as front leg), raise back to straight arms with palms on mat and sweep one arm overhead and to the back, twisting spine to look behind you
- Still in kneeling lunge, rock hips back, straightening front leg into a hamstring stretch, return to knee lunge and raise back foot off mat, grab top of foot with opposite hand and pull heel into glutes
- Repeat #2-4 on other leg
- Wide leg child’s pose with arms extended in front of you then flow forward into cobra
- Get on hands and one knee with other leg extended straight behind you, shift back into a single leg child/pigeon pose, sliding straight leg out and across to other side then raise back up and bring knee of extended leg into same side elbow outside of body
- Pigeon pose
- Repeat #7 & 8 on other leg
- Sit in wide, straight leg straddle, do a side bend reaching arm over head to other side then hinge forward over one straight leg reaching one hand toward foot and other arm behind you; repeat on other side/leg
- Still in wide straddle, bring one arm across body to stretch shoulder and tilt head to side to stretch neck; arms change to eagle arm pose
- Repeat #11 on other arm
- Sit in pretzel pose (both knees bent at 90 degrees, one in front and one behind you), place one hand on mat behind you and lift hips, reaching other arm overhead and to side, stretching side body, lower hips and twist spine in opposite directions
- Repeat #13 on other side of body
- Lay on back, raise both legs with knees bent and rotate them to side twisting spine, one arm is extended to opposite of legs; repeat on other side; rock both bent legs side to side
- Bridge pose with hands clasped under body so shoulders are pulled under body
- Sit cross-leg and do large shoulder rolls
- Still sitting on mat, one leg is bent, torso hinges to floor (same side as bent leg) with hands under shoulders, lift other leg straight up behind you, alternate sides
For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
