20-Minute Yoga Flow & Stretch

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Hi Everyone!

Today’s workout is a yoga flow and stretch. It’s quick (20 Minutes), but your body will thank you for taking the time to stretch & challenge yourself in a different way. I also posted my Stretches to Improve Flexibility for Splits video.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise. :)

I am teaching a 60-Minute yoga class this evening.

Enjoy the workout!


Stretches to Improve Flexibility for Splits

Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings
Forward Fold
Runners Lunge with Stretch Back
Nose to Knee
Pigeon Fold
Pigeon Stretch
Down Dog
Cow Pose
Cat Pose
Leg Wall Stretch (right)
Saddle Wall Stretch
Center Split




One thought on “20-Minute Yoga Flow & Stretch

  1. Hi Melissa, I have to tell you the way you train is very effective, I’m a 55 year old woman and used to be a trainer myself, still working out every morning.I’m addicted to jump roping and its like that’s all I want to do, last year i ruptured my tendon in two places, had the air boot for 2 months or so, I wonder if you can do more jump roping video…. I would love that :)i known sounds crazy especially after such a injury, i can’t help it we all have our weekness.. the yoga flow looks very good I will do it in the morning. .Thanks for all you do, I love you guys and both of your kitties too.

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