yoga challenge
yoga challenge

20 Minute Yoga For Flexibility (Level 1) Full Body Yoga Stretch | Sarah Beth Yoga

20 Minute Yoga For Flexibility (Level 1) Full Body Yoga Stretch | Sarah Beth Yoga

This level 1 20 minute yoga for flexibility routine is designed to stretch a little bit of everything with basic yoga poses and longer holding full body yoga stretches. Perfect flexibility yoga for getting limber, lean and flexible whether yoga for beginners or just feeling a bit tight.

If you haven’t seen the free audiobook Inner Engineering: A Yogi’s Guide make sure you check it out. It’ll change how you look at Yoga.

WELCOME to your modern day yoga channel by Sarah Beth Yoga where you can find clear & fuss free yoga videos ranging from short 10 minute yoga routines to longer 30 minute yoga practices for all levels to help you get stronger, happier & healthier.

Sarah Beth from Sarah Beth Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

Outfit: Empowerment Tank in White, Relay Capri in Bora Bora Blue provided by Athleta

Music: Alexandra 02, Underture, Flamenspace, Ma Vie, Apres Toi, Ave ditalie all by Lohstana David CC by 3.0

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hey Yogi’s and beauties in the Pilates summer series I’m Sara Beth and I made this Yoga for flexibility routine just for you we’re gonna start an extended Child’s Pose so separate your knees as wide as comfortable with your big toes touching behind you walk your hands out and lower your chest and forehead down to the mat relax your shoulders hips and all the muscles in your face just take a few deep breaths to ground and settle next is downward facing dog lift up tuck your toes under and reach your hips high and back pedal out your legs to warm up your hamstrings and press your heart towards your thighs for a long spine walk your hands to the back of your mat for a chest expansion interlace your hands behind your lower back and with your knees bent head hanging heavy reach your knuckles up to the ceiling and breathe deep and slow to create an opening through your shoulders and chest release slide your hands up your shins and pinch your shoulder blades together for halfway lift if your hamstrings are tight then bend your knees to release your lower back forward fold with soft knees and let your head hang heavy next in house stand up tall for Mountain Pose reach your hands up but relax your shoulders think good posture and stand tall for the crown of your head long inhale exhale forward fold hinge your hips and come all the way down with soft knees one breath one movement inhale halfway lift slide your hands up your shins exhale forward fold in how Mountain Pose rise all the way up as you exhale fold come all the way down next long inhale halfway lift flat back exhale fold Mountain Pose on your breath in fine good posture relaxed shoulders and follow your exhale all the way down forward fold one more halfway lift long breath in and as you exhale walk your hands out to a high plank then drop your knees down to the mat for a modified high plank engage your core and keep your neck in line with your spine from here bend your elbows back and lower down halfway just until your elbows graze your ribs for upward facing dog lift your knees and chest so your hands and tops of feet are the only things on the mat then curl your toes under and reach your hips back into downward facing dog big breath in full breath out inhale and reach your right leg high as you exhale step it through to a low lunge so your knee is stacked on top of your ankle drop your left knee down to the mat and reach your arms up for crescent moon to make sure your legs are stable imagine you are trying to pull your right heel and left knee towards each other then tuck your tailbone under and engage your abs breathe even deeper next shift your hips back and straighten out your right leg for a splits prep with each deep inhale lengthen your spine and as you exhale fold a little deeper over your right leg now bend your right knee plant your left hand down lift your back knee off the mat and reach your right hand high stack your shoulders and stretch through your hips to drive your heart forward and left heel back maintain a slow and deep breath slowly lower your left knee back down to the mat and reach your right hand back to grab on to your left ankle for a quad stretch if you’re feeling especially tight today just remember that even if you’re just reaching for your ankle you’re increasing your flexibility so don’t give up just sink into your hips and breathe release step your right foot back for a modified chaturanga high to low knees down core is strong lower down halfway with your elbows pinching in inhale upward facing dog exhale downward facing dog next inhale reach your left leg high as you exhale step it through to a low lunge drop your back knee down and rise crescent moon stabilize your legs like you’re trying to scissor your front heel and back knee together tuck your tailbone engage your lower abs and breathe deeply as you feel your right hip flexor begin to open for splits prep just shift your hips back and straighten your left leg with each long inhale press your heart towards your toes as you exhale fold a little deeper micro adjustments with every breath now bend your left knee plant your right hand down lift your back knee off the mat and reach your left hand high stretch your body from back heel through your heart and from your bottom hand through the top hand inhaling deeply and exhale ring Foley for the quad stretch drop your right knee back down to the mat and reach back with your left hand to grab your right ankle just go as deep as your body will allow today try not to force anything which is trust that with regular practice you’ll gain the flexibility that you’re working towards and release step your left leg back into your modified plank with tight abs lower down halfway use your triceps inhale upward facing dog lift your knees exhale downward facing dog moving on next inhale reach your right leg high as you exhale step it through low lunge spin your back heel down and rise for warrior one everything squares off to the top of your mat so lead with your shoulders and follow with your hips you can always modify this pose by stepping your back foot in a few inches and a good trick to square the hips is to physically adjust them with your hands push your right hip back and pull your left hip forward to get the most out of this pose tuck your tailbone under and firm up your abs breathe for warrior to open your hips and reach your arms out long like a teeth even here tuck your tailbone under and keep your abs tight keep your legs as they are in reverse warrior reach your right hand high let your left hand just rest on your back leg think about breathing into a side stretch and bring both hands back down to the mat step your right foot back to downward facing dog next inhale reach your left leg high exhale low lunch spin the back heel down and rise warrior one if you step to your back foot in or physically adjusted your hips on the other side do so here push your left hip back and pull the right hip forward tuck your tailbone under abs are tight and just deepen your breath next inhale open up for your to keep breathing make sure your front knee is tracking open and not caving in tuck the tailbone engage your core and soften your shoulders commit to this lunge and reach your left hand high for a verse warrior lengthen your left side body all inhale as you exhale bring both hands down to the mat step your left foot back to downward facing dog and pedal out the legs drop down to your knees into a tabletop and come to stand on your knees for half camel pose curl your toes under as a modification that will take some pressure off of your lower back tuck your tailbone under and keep your hips pressing forward the entire time reach your arms out long in front of you then lift your heart gaze and hands up to the ceiling with a comb breath slowly lower your right hand down towards your right heel keep pressing your hips forward and keep reaching and lifting up through your left hand now reach your right hand back up and switch lower your left hand down to your left heel breathing through the nose in reaching and lifting up through your right hands reach your left hand back up and slowly lower down to take a seat on your heels just close your eyes deepen your breath and settle it come to lie down on your back with both knees bent and feet flat on the mat place your right ankle on top of your left knee for a figure four flex the toes back to protect your knee joint and feel free to stay here or go deeper by threading your hands through the legs and interlace underneath your left thigh now use your right hand to grab the inner arch of your right foot and open your right ankle up into half happy baby as you extend your left leg long down on the mat reach your left hand across to grab on to your right knee and release your right hand and extend it out 90 degrees from your side pull your right knee across the body to move into a supine spinal twist and if your right shoulder peels up then work to ground it back down with each deep exhale and come back to Center take figure 4 with your left ankle on your right knee and find a similar variation to what you did on the other side with a similar deep and slow breath next use your left hand to grab the inner arch of your left foot for half happy baby open your left leg and lower your right leg down on the max moving with mindfulness not momentum reach your right hand across to grab on to your left knee and release your left arm 90 degrees out by your side move into your twist keeping your breath deep and slow to ground your left shoulder and shoulder blade down to the mat with each exhale and slowly come back to Center pull both knees into your chest squeezing out every last bit of tension and release into your final shavasana this is a pose of complete relaxation so relax your hips so your feet can fall open soften and rotate from the shoulders that your palms face up with your eyes closed relax your eyelids let your eyebrows soften and let your jaw release so your teeth can separate allow your tongue to fall away from the roof of your mouth and feel free to stay here or if you’re ready roll up into a fetal position press yourself up to see it bring your hands to heart center ceiling the practice with about namaste thank you for joining me today beauties if you enjoyed this practice please let me know by clicking the like button below check me out on Facebook Instagram Tumblr and when you’re feeling extra flexi try my 30 minute level 2 Yoga for flexibility practice ..

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Comment (6)

  1. Day one and I barely made it halfway. I always thought yoga was easy like just stretching. But my breathing was so shallow and my arms were shaking just from holding them up (and I’m an athlete) even the child’s pose was difficult for me haha but I’ll try again tomorrow

  2. I started yoga on this routine 5 days ago. When I first bent over I could barley get my hands to my calfs because I was so stiff and it hurt so bad. After these 5 days I can now touch my toes and even go a little further and get the first knuckles of my fingers on the floor. You rock!

  3. So..I know this is a way old video but just thought I’d let you know it’s been a huge benefit for me. I have recently dropped +/- 35 lbs by eating healthy and increasing my exercise regimen. Part of that regimen includes doing this yoga twice a week to loosen up after the harder workouts. I do “leg day” on Wednesdays and then this yoga on Thursdays and I am almost never sore. I also am training for a marathon so I do my long runs on Saturday mornings. Again I follow this with a yoga session on Sunday mornings and it really has helped my muscles recover faster. You ought to consider doing a segment geared toward athletes and recovery. Anyway…just wanted to say thank you and also keep up the good work.

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