Strenght and Flexibility- 20 min Yoga Flow скачать в хорошем качестве

Strenght and Flexibility- 20 min Yoga Flow

This 20-minute intermediate vinyasa flow class (0:04) focuses on building functional strength and deep flexibility (0:07). The session combines intentional movement with breath to leave you energized and centered. Key Highlights of the Flow: Seated Warm-up: (0:50-5:34) Settle into a seated position to breathe, then move through shoulder rolls, neck stretches, and lateral spinal stretches to awaken the back. Hip and Spinal Openers: (5:35-8:18) Includes a seated twist (5:51) and a forward bend (6:03), followed by butterfly stretches (6:56) for the hips. Cat/Cow & Child's Pose: (8:19-11:06) Transition to a tabletop position for cat-cow (8:35) to lengthen the spine, followed by a child's pose variation to further open the hips. Downward Dog & Twists: (11:07-15:00) Enter downward-facing dog (11:26), then move into a lizard pose variation with a twist (11:58) on both sides for deep hip opening. Core Work & Bridge: (15:26-17:53) Engage the core with seated poses (15:30), followed by bridge pose (17:05) to strengthen the glutes and lower back. Shavasana: (18:15) End with a final relaxation pose to rest the body and mind.