Get Your Flow On: 20-Minute Standing Yoga Sequence for Beginners
Today’s sequence is a full-body stretch that requires no mat. It’s perfect for doing in small spaces, like a kitchen or even an airport. Begin by standing with your feet together or hip-distance apart, and focus on standing tall with good posture. Imagine your bodies flowing from head to toe as you move through the sequence.
Start by grounding yourself and finding stability in your standing position. Bring awareness to your breath and try to sync it with your movements. As you progress through the sequence, pay attention to how each movement feels in your body. Focus on creating length and space along the entire length of your body with each stretch.
Whether it’s stretching out at home or taking a moment for yourself during travel, this sequence can be done anywhere. Embrace the opportunity to connect with your body and find moments of peace throughout your day. Stand up and give it a try – feel the energy flow through you as you move through each posture.
Close your eyes and take a deep breath. Feel the connection between your body and the earth as you ground down through the soles of your feet, allowing roots to grow deep into the earth. Have faith that you are in the perfect place at this very moment.
As we move through this sequence, gently and easily flow through upper body poses, holding each pose for a couple of breaths before transitioning smoothly to the next one. When you feel ready, open your eyes and reach your arms up for Mountain Pose, pressing firmly down through your feet.
With each movement, focus on synchronizing your breath with the flow of the poses, creating a sense of ease and fluidity in each posture. As you continue to breathe deeply and mindfully, allow yourself to be fully present in each moment of this practice.
Say Goodbye to Upper Body Tension with This Refreshing Yoga Flow!
As you reach tall through your hands, ensure that your shoulders remain relaxed and not creeping up towards your ears. Grab your left wrist and gently lean to the right, allowing for a deep stretch along your entire left side.
Focus on pressing your weight down into your left foot to enhance the stretch, all while maintaining an open chest and avoiding hunching forward.
Create spaciousness in your left side body as you hold the stretch, then return to center before switching sides.
This gentle movement helps increase flexibility and release tension in the side body. Remember to breathe deeply throughout the exercise, allowing oxygen to flow into the stretched muscles.
Gradually increase the stretch without forcing it, paying attention to any discomfort or pain. Always listen to your body’s signals and adjust the intensity of the stretch as needed for a safe and effective practice.
As you reach up through your right hand, feel the grip grabbing your right wrist and dive to the left, pressing down through your right foot.
Take a deep breath into the space you’re creating on your right side, allowing yourself to come back to center and release your grip.
Bringing your hands together at heart center, inhale deeply and exhale as you twist to the right with your upper body, but try to keep your hips pointing forward. This movement helps in creating balance in both strength and flexibility within the body.
It also enhances core stability and promotes mindfulness through connecting breath with movement.
By focusing on these movements, you can improve body awareness while promoting active relaxation during yoga practice.
Turn your shoulders to the right. Breathe in this twist or open your arms, reaching your right arm back and left arm forward. Keeps your right hip pressing forward? Come back to center, hands at heart center.
Inhale, and then twist to your left, twisting through your shoulders, chin, and gaze. Keep your hips, especially your left hip, pressing forward? Open your arms, left arm reaching back, right arm reaching.
Unleash Your Inner Warrior with this Invigorating Upper Body Flow Yoga Sequence – No Mat Required!
Begin by returning to your starting position with hands at heart center, then lift your arms overhead into a mountain pose. As you inhale, raise your arms up and as you exhale, gently lean back into a mini backbend. Open your elbows wide and reach your arms out like a graceful eagle spreading its wings.
As you lift through your heart and extend your chin upwards, focus on breathing deeply into this backbend, feeling the stretch across your chest and shoulders. This movement is similar to a lat pull down exercise, so visualize pulling your shoulder blades together behind you as you lift up through your sternum.
Next, take a deep breath in and return to the mountain pose position, grounding yourself with strength and stability.
Feel the energy flowing through your body as you bring awareness to the alignment of each movement. Take a moment to appreciate how this yoga flow helps to open and expand the upper body while also fostering centering and balance within.
Raise your arms up, then exhale and bring your hands to your heart. Tuck your chin and take a few deep breaths. This is our sequence.
We will move slowly and smoothly, breathing with each movement to increase mobility in our upper body.
When you’re ready, exhale everything from your lungs. Inhale and reach your arms up to Mountain pose.
Grab your left wrist at the top, then exhale and lean to the right. Inhale as you come back to center, switch your grip, and exhale to lean to the left.
Inhale back to center, exhale and bring your hands to your heart, then twist to the right. Inhale and stay, or open your arms in the twist.
Exhale and bring your hands to your heart, then twist all the way through to the left. Inhale and stay, or open your arms in the twist.
Exhale and bring your hands to your heart, then come back to center. Inhale and reach your arms up to Mountain pose.
Exhale and do a mini backbend, lifting your heart. Inhale and come back to Mountain pose, then exhale and bring your hands to your heart, tucking your chin.
Elevate your practice with these dynamic lower body stretches!
Today, in this gratitude, open your eyes and reach your arms up for Mountain pose. Take a big breath in, then exhale and sweep your arms down and back like airplane arms. At the same time, step your left foot back into a deep lunge.
Settle into your lunge, shift your weight to your right foot, and reach your arms overhead for a crescent lunge. Stretch and add any movement that feels good. Now, add a Twist. Bring your hands together at Heart Center, take a deep breath in, then exhale and twist to the right.
You can stay here with your hands at Heart Center, or open your arms in your twist. Breathe into it for three counts, then rise back up to Crescent lunge with your arms reaching up.
Bend your right knee and stretch your right arm forward, while reaching your left arm back. Straighten both legs and raise your right arm high. You can stretch here or grab your right wrist and stretch overhead.
Next, hinge at your hips and reach your right hand forward, then lower it to your right shin. Raise your left arm high. Imagine reaching up like a tree, not necessarily touching the ground. Use your core to rise for horse pose.
Pivot your left toes out, bend both knees, and sit down deep. This will be intense, so be prepared.
Place your hands on your thighs and lower your right shoulder as you press your right knee away. You can add a little movement by wiggling side to side, then come back to center and switch sides. Lower your left shoulder as you press your left knee away. Bring your hands to Heart Center and find Warrior 2. Pivot your left toes in as you straighten out your left leg. Reach your arms front and back, just like before.
Keep your legs as they are and take reverse Warrior. Reach your right arm high as your left hand grazes your back thigh for extended side angle. Hinge forward as you lower your right arm down and your left arm high.
You can modify this with your elbow to your thigh. This is less about reaching the ground and more about lifting up towards the sky, so find that lift as you rotate your chest open, leaning back into your left shoulder.
Inhale and lift your left shoulder. Place your hands on your hips and step your back foot forward to the top of your mat. Inhale and reach your arms up to Mountain pose. Exhale and sweep your arms down, stepping your right foot back into a deep lunge.
Square off your hips and anchor your weight into your left foot. Reach your arms overhead for a full Crescent lunge. Bring your hands together at Heart Center, inhale to lengthen your spine, then exhale and twist to your left. Set your gaze on one spot for balance.
Bend your left knee and stretch your arms in front and behind you to do Warrior two. Then, straighten your left leg and reach your left arm up for reverse triangle. If you want, you can add the sky archer move.
Take a big breath and move into Triangle pose. If you’re doing the sky archer, lower your left foot and raise your right arm. Try to stay lifted and not lean forward. Imagine you’re leaning against a wall behind you.
Rise up and move into horse pose, with your heels in, toes out, and knees bent. Try to anchor your weight into the edges of your feet, and bring your hands together at your heart.
As you settle in, add a little side-to-side movement. Inhale and rise, then exhale and set up Warrior 2 with your left knee bending. Open your arms reaching front and back. Keep your legs in the same position for reverse Warrior, stretching through your left hand.
For extended side angle, keep your legs the same and hinge forward with your left arm down and right arm high. You can modify by placing your elbow on your thigh. This helps lift the pose and prevents you from leaning down.
If your arm is inside your knee, use it to press your knee open and rotate your right shoulder back. Inhale and rise, then pivot your hips forward and step your back foot forward to come into a standing position at the top of your mat. Bring your hands together and place them in the middle of your chest.
Sculpt and Strengthen: Lower Body Flow Yoga for Better Balance
Breathe deeply and stand tall. We’ll move through the sequence together, matching each breath with a movement. Find a pace that works for you, even if it’s slower.
When you’re ready, exhale and then inhale to open your eyes and raise your arms for Mountain pose. Exhale and extend your arms back, stepping your left foot into a deep lunge. Inhale and reach your arms up for Crescent lunge.
Exhale, bring your hands to your heart and twist to the right. Inhale back to Crescent lunge, reaching your arms up, then exhale into Warrior 2, with your right knee tracking open. Inhale and straighten both legs for Reverse Triangle or Sky Archer.
Exhale into Triangle pose, lifting up. Inhale and rise, then exhale into Horse pose, sinking low. Inhale and rise, setting up Warrior Two, then exhale and settle into it. Inhale and move into Reverse Warrior, then exhale into Extended Side Angle. Keep going at your own pace.
Breathe in and raise your hands to your hips. Exhale, pivot, and step your back foot forward for Mountain pose.
Inhale, reach your arms up like an airplane. Breathe out as you move your right foot behind you into a Crescent lunge position. Inhale, reach your arms up, then twist to your left. Exhale, find your depth. Inhale back to Crescent lunge, arms up. Exhale to Warrior 2.
Open up reverse triangle or Sky Archer. Breathe in and create length, then triangle pose as you exhale. Inhale to rise, setting up your horse pose. Exhale, get low. Inhale to rise, setting up Warrior 2. Exhale, settle in and commit to those legs.
Reverse Warrior, breathe in, left arm high to Extended side angle. Breathe out, left arm down, right arm high. Inhale, rise, hands to your hips. Exhale, pivot, and step your back foot forward for Mountain pose. Inhale, airplane. Step your left foot back as you exhale.
First, go into Crescent lunge and reach your arms up. Twist to your right, then inhale back to Crescent lunge and move to Warrior 2. Reverse triangle and breathe in Triangle pose, then inhale to rise and exhale into horse pose.
Inhale to rise for Warrior 2, then reverse Warrior and breathe in extended side angle. Bring your hands to your hips, pivot, and step your back foot forward for Mountain pose. Breathe in, do Airplane arm, and step your right foot back.
Inhale, reach your arms up, then exhale and twist to your left. Inhale, reach your arms up, move to Warrior 2, reverse triangle, and Triangle pose.
Inhale, rise, exhale into horse pose, then inhale and rise. Exhale into Warrior 2, reverse Warrior, and extended side angle. Follow your breath and meet me standing at the top.
Discover Inner Peace and Balance with Relaxing Standing Yoga Sequences
Stand tall in Mountain Pose, grounding down through your feet and lifting up through the crown of your head. As you bring your hands to Heart Center, feel a sense of relaxation wash over you. Close your eyes and take deep, intentional breaths, allowing yourself to find calm within the stillness of this moment.
Feel proud of yourself for showing up on your mat and giving yourself this time to practice self-care. Let a gentle smile form on your face as you connect with the strength and stability of the tree pose. As you embody the presence of a tree, envision roots growing from the soles of your feet into the earth, anchoring you in place.
Breathe deeply and visualize drawing up energy from the earth as you stand strong and grounded. This standing yoga practice allows you to cultivate a sense of balance, both physically and mentally.
Take a moment to appreciate the connection between yourself as a tree and nature’s strength that resides within you.
Allow any tension or stress to melt away as you focus on being present in this meditative stance. From one tree to another, recognize the resilience and beauty that exists within both yourself and the world around you.
Pause here for a few more breaths before gently releasing from the pose with gratitude for this grounding experience.
