#15 MINUTE YOGA FLOW FREE#

Hands should still be shoulder-distance apart, fingers spread wide.

Turn the corners of the mouth up and hold the pose for at least 30 seconds. Fire up through the thighs and, as in the previous posture press the mat away from you to engage the arms and the muscles of the upper back. Keep shoulders over wrists and draw navel up towards the spine. You want the body to be in a long line, so feel the crown of the head lengthen forward as the tail and heels lengthen back. Find your own rhythm for at least 5/6 breaths or longer if it feels good.įrom Hands and Knees, step one foot back and then the other. Keep flowing between the two poses, synchronising the movement of the body with the flow of breath. Gaze forward and take care not to over extend the neck.Įxhale to Cat Pose, pressing the mat away as you draw the navel up towards the spine and tuck the chin to the chest, rounding and stretching the back. Inhale the tail and heart lift as the belly dips (Cow Pose).

This is a great way of warming up the spine after lying in bed all night! Come to Hands and Knees with the shoulders directly over the wrists, fingers spread wide and the hips above the knees. The word happiness is one of my personal favourites. It’s time to set an intention for the day ahead.Īn intention should be a short, positive sentence or word that serves to inspire and motivate you towards a more uplifted state of being. Start in easy cross legged or with hands in Anjali Mudra, palms pressed lightly together at the heart centre. The following postures will warm up the physical body, encourage detoxification, ignite your internal power centre, help you build a relationship with your breath, and create a positive mindset-basically, all the essentials for a rocking good day! 1. The good news is you only need to get up a little earlier than normal! The below 10-15 minute sequence makes it super easy to fit into your morning without compromising on shut-eye. By committing to practice every day, you’ll soon get into a routine you can rely upon.

#15 MINUTE YOGA FLOW FREE#

If you need a bit more guided encouragement, sign to this free 30 Day Yoga Challenge. So it makes sense that when we start our day with intention, conscious movement, rhythmic breathing, and a focused mind, we’re setting ourselves up for all sorts of awesomeness in the hours to come.

How we begin our day from the very first moments can have a huge influence on what transpires later on. We are so inundated with technology and going so fast every day, it’s nice to have even 15 minutes to just focus on our bodies and move and breathe.Wake up. One of my favorite things that Scott points out at the end is how present we can be when practicing yoga (and exercising in general!). In this 15-minute athletic yoga flow, you will increase your flexibility in your back, shoulders, hamstrings, quads and calves.īe where you are at and work on increasing your flexibility each time you do yoga.

It’s easy to forget about, and just go hardcore over and over but it’s the stretching that really opens up our muscles and allows us to get stronger in the other workouts we do. Today I wanted to share our yoga flow – because one thing Scott and I both need is more stretching, probably like a lot of you! Taking the time to stretch has far-reaching benefits on our bodies, how long they last, and how well they perform. Stretching and yoga is so important to include in a balanced fitness program. Here is a simple 15-minute yoga flow that I did with my friend Scott Colby during our summer 14 day challenge, leading up to his 44th birthday.

15 minute yoga flow