20 min Yoga for Flexibility - Sweet Release Feel Good Flow

What this class works on

Benefit

Flexibility For increasing range of motion and lengthening muscles.

Focus Area

Full Body A well-rounded practice that engages and stretches all major muscle groups.

Hips Workouts with an emphasis on hip-opening poses to release tension and increase mobility.

Hamstrings Designed to safely increase flexibility and length in the back of the legs.

Shoulders Focuses on releasing tension and improving the range of motion in the shoulders and neck.

Lower Back For strengthening supporting muscles and gently relieving lower back pain and stiffness.

Upper Back To target posture, release tension between the shoulder blades, and open the chest.

Chest Opener Features poses that open the heart, broaden the collarbones, and improve posture.

Difficulty

Intermediate For those with a solid foundation who are ready to explore more challenging poses and flows.

Pace

Moderate A balanced level of effort and flow, suitable for a steady and consistent practice.

Props

No Props A practice that can be done with just your mat; no extra equipment required.

Poses in this class

• Downward-Facing Dog Adho Mukha Svanasana. An inversion that resembles a dog stretching, forming an inverted V-shape with the body.
• Child's Pose Balasana. A restful pose where you sit back on your heels and fold your torso forward, resting your forehead on the floor.
• Cobra Pose Bhujangasana. A gentle backbend where the chest is lifted off the floor while the pelvis remains grounded.
• Cat-Cow Pose Marjaryasana/Bitilasana. A gentle, flowing sequence between a rounded spine (Cat) and an arched spine (Cow) on all fours.
• Standing Forward Bend Uttanasana. A forward fold from a standing position, stretching the entire back of the body.
• Garland Pose Malasana. A deep squat that opens the hips and stretches the ankles and lower back.
• Extended Puppy Pose Uttana Shishosana. A cross between Child's Pose and Downward-Facing Dog, stretching the spine and shoulders.
• Pigeon Pose Eka Pada Rajakapotasana. A deep hip opener with one shin parallel to the front of the mat and the back leg extended.
• Lizard Pose Utthan Pristhasana. A deep hip and hamstring stretch, similar to a low lunge with forearms on the floor.
• Warrior I Virabhadrasana I. A powerful standing lunge with the chest and hips squared to the front and arms raised.
• Warrior II Virabhadrasana II. A standing lunge where the body is turned to the side, with arms extended parallel to the floor.
• Triangle Pose Trikonasana. A standing pose that involves a side bend over a straight front leg, stretching the hamstrings and side body.
• Reverse Warrior Pose Viparita Virabhadrasana. A side bend from Warrior II, reaching one arm up and back.
• Pyramid Pose Parsvottanasana. An intense hamstring stretch in a staggered stance, folding over the front leg.
• Downward-Facing Dog Split Eka Pada Adho Mukha Svanasana. A variation of Downward-Facing Dog with one leg lifted high.