Gentle Yoga Flow | Full Body Yoga Flow | 30 Minutes
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hi everyone welcome to Rachel Pichler
yoga my name is Rachel today we’re gonna do a nice gentle flow so find a little
bit of space to move and let’s get started so let’s begin today by finding a comfy
seated position so whatever that looks like for you you can make your way there
I’m just gonna sit cross-legged and then just take your hands place them either
on your knees or in your lap and whenever you feel like closing your eyes
you can close your eyes we’re just gonna move a little bit and find our breath so
I want to start with some nice big shoulder rules you can bring your
shoulders up to your ears pull them back and Dad and do that again nice slow big
shoulder roll one more awesome job you guys and then just let your head fall
over towards your right shoulder creating some length through the side of
the neck and while your heads just leaning over to the side really relax
through those shoulders just let them be soft and then you can bring your head
all the way back up if you need to help it come back you can use your hands but
we’re gonna let it fall over to the other side so creating length through
the other side of the neck now nice work you guys
slowly lifting your head back up keep those eyes closed if you can but just
take your hands and place them on the floor or the mat beside you as you
inhale sit a little taller nice long spine exhale pull the shoulders away
from the ears with your next inhale start to reach your right arm up for
ceiling you can keep reaching up or you can start to lean over towards the left
going those flowers you need to go find a nice side stretch and then using an
inhale lift yourself back up brings both your hands to the floor sit nice and
tall drop those shoulders as you inhale reach that left arm up and then maybe
add a nice lean over to the side if you’d like some work you guys easing
inhale lift yourself all the way back up take your hands place them on your knees
keep your eyes closed if you can inhale sit a little taller exhale start to turn
your upper body to face the right a little twist this going as far as feels
get as far as your body lets you go he’s an inhale turn back to face the
front and exhale over to the left nice gentle twist awesome you guys turning
yourself to face the front bring your hands to your lap or your knees and take
those three slow shoulder rolls there slowly slowly warming up the body
starting to move awesome work you guys once you’re done
that third shoulder roll now you can open up your eyes we’re gonna come
forward onto our hands and knees so tabletop position so spreading your
fingers nice and wide bringing your hands right underneath of your shoulders
and your knees are gonna be under your hips and then from here take an inhale
start to drop your belly towards the mat lift your chin you can gaze forward or
you can look up to the ceiling exhale turn round your spine push into the
palms open up those shoulders that upper back inhale drop the belly again
lift the heart but chin exhale as you round through the spine push into those
palms one more inhale and squeeze that belly in try and touch your chin to your
collarbone and then come back to a nice flat back all right so check that your
fingers are still spread nice and wide we’re gonna extend our right leg behind
us so push the ball of the foot into the mats and you can just kind of shift your
weight forwards and backwards to create some length through that calf a nice
stretch to the back of that right leg if you want to work just a little bit more
we’re on your balance perhaps you could actually lift that right foot up into
the air but I want you to keep that foot flexo
toes pointing straight to the floor so as you flex that foot maybe you can
still get that calf stretch even though you got to work a little bit to keep
your leg up in the air so engage that core find your breath
awesome you guys let’s take another inhale if you’ve got your foot lifted
and exhale bring it down and then gently slide your knee back in start to bring
that left leg oh – starting by just pushing the ball of the foot into the
mat sending the heel to the back wall the back of the room and getting that
stretch and then you can stay here foot on the floor or you can start to lift it
up a little bit flexing that foot if you can maybe keeping that calf stretch
awesome job you guys take another inhale and exhale bring that knee down back and
find your tabletop awesome work you guys rock those hips from side to side if it
feels good just shake it out wheel it out and then you can tuck both of your
feet or both of your toes under and we’re going to lift on up into downward
facing dog so again getting a nice stretch those calves so pedal your feet
take your dog for a little walk as you bend one knee and straighten the other
and that straight leg see if you can bring that heel towards the mat and
stretch that calf nice job you guys all the while just keep the shoulders soft
and the head nice and heavy nice job you guys with your next inhale you can gaze
between your hands and exhale walk your feet all the way to the top of your mat
pausing in a forward fold so you can have your feet together or hip width
apart whatever is better and then start by having a nice big bend through your
knees through those legs your arms could dangle or you could hang on to your
elbows but if you’re looking to your toes see what happens when you look to
your knees and create just that much more length through the back of the neck
nice job guys just gently join the bellybutton back towards the spine
starting to feel the length for the legs and breathe let’s take one more inhale
and exhale release your hands to the floor plant your hands and step your
feet all the way back into your downward facing dog
so feet about hip width apart we’re gonna take our dog for another little
walk you can get your hips involved you can let that bent knee that that hip
just roll lean to the side a lot and then just switch sides almost like
you’re twisting a little bit whatever you got to do whatever feels good
really hmm awesome where he got so coming back you can stop peddling the
feet but take an inhale look between your hands exhale walk your step to the
top of your mat as you inhale start to lift your upper body about halfway your
hands can find the shins you can start by having a nice big bend in the knees
and then how flat can you make your back we’re going for a parallel spine to the
floor our spine and the floor are parallel to one another so just that
chest is lifting just enough to do that stick your butt oh you can feel a
stretch to the legs and then if you feel like you can straighten your legs you
can but try not to round through the spine
nice you guys take an inhale and exhale fold forward take a second rock your
hips from side to side we’re coming back up half lift inhale hands can find the
shins again you’re still gonna feel that hamstring stretch even if your legs are
bent you just let the stick your butt out and pretend like you’re arching your
back stick your butt out tilt that tailbone and then take another inhale
exhale let’s fold awesome job you guys plant your hands step or walk your feet
all the way back into your downward facing dog so we’re gonna bring our feet
together big toes can touch use an inhale lift your right foot
up into the air find the length through that leg that’s lifted flex that foot
see if you can point the toes straight down to the floor they like to creep out
to the right side with your next inhale look between your hands and as you
exhale bring that knee to your chest and then drop your foot we’re going to lower
the back knee down and then sink into the lunge so before you start to lift
the chest and reach on up just set up this nice lunge getting into the hips
sinking those hips forward from here you can keep your hands down if you like or
you could start to bring the hands to the knee or maybe you want to reach all
the way up into the air awesome work you guys sinking into those
hips those hips are coming forwards relax those shoulders and spread the
fingers nice and wide awesome guys take another inhale and as
you exhale just that left hand is gonna come all the way to the floor opening up
to the right side for a twist reaching up or taking that right hand and just
resting it on your knee nice work you guys
take another inhale and exhale bring that right hand down we’re gonna step
the front foot all the way back into downward facing duck so walk your feet
back together inhale your left foot up holding it here and three-legged dog for
just a few moments so really find the length see if you can bring the
shoulders towards the back of the mat still like you’re in down dog and with
your next inhale look between your hands and exhale bring that knee towards your
chest and then drop your foot lowering the back knee when you’re ready and then
sinking into the lunge set it up find that balance and then you can start to
lift the chest if you like maybe you’ve been reaching up for Crescent lunge
awesome work you guys wake up those fingertips you can look up if you want
to or you can look forwards let’s take another inhale
exhale just that right hand is gonna come down and you’re gonna just gonna
turn open it up to the left twisting remember to wake up those fingertips
awesome job you guys stay for an inhale and exhale lower the left hand step on
back into your downward facing dog awesome job with your inhale gaze
between your hands exhale walk or step to the top of your mat inhale halfway
exhale let’s fold inhale lift up halfway again and then exhale fold back down
plant your hands step all the way back into downward facing dog awesome job you
guys take another inhale and exhale lower your knees all the way down onto
your mat so I’m just gonna turn to face you guys but you’re gonna be bringing
your right leg out to the side nice and long straight mmm
so if you can take your toes and point them straight forward that’s a gimmick
that’s just gonna increase the stretch that you get through the leg all right
so see it one more thing if you can find a nice straight line between your foot
your leg and then that other knee that’s on the mat then take your right hand and
just rest it on your thigh you can start to slide down your leg as you reach that
left arm up and lean on over now another side stretch I can’t talk very good
today so using inhale lift yourself back up
take that left hand bring it to the floor again trying to find a line
between the foot the knee and that left hand and then starting to reach up so
you can reach the ceiling with that right hand or you can reach for the side
of the room whatever feels good right now
nice work you guys using inhale lift yourself back up
use that core lift your upper body take the right hand bring it back to the
leg inhale reaching up and leaning on over nice work you guys
using an inhale lift back up left hands gonna find the floor one last time
inhale right arm up to the ceiling or keep going awesome job you guys using
inhale lift yourself up squeeze that car and then you can start to bring your
hands back to the mat just turn on those knees so that you’re facing the right
way again if you did turn like me but I’m guessing most of you didn’t so just
find your hands and knees but tuck those toes and lift on up into downward facing
dog nice work you guys using an inhale look between your hands exhale walk your
step to the top of your mat inhale halfway exhale to fold inhale another
half lift hands could find the shins if you’d like exhale fold plant your hands
step back into your downward dog just another inhale and exhale we’re gonna
bring our knees all the way back derald coming up to stand on those knees I’m
gonna turn again but you don’t have to and then that left leg is gonna come all
the way out so if trying to find that nice straight line checking on that foot
if those toes can point straight forward give it a try if not that’s all good
so the left hand will find the leg inhale your right arm up and lean on
over nice job you guys feel this all through the side body even into that leg
that’s out to the side mmm then use an inhale lifting yourself back
up that right hand can find the floor again check your alignment a nice
straight line inhale the left arm up maybe reaching for the side
room nice work you guys use an inhale to lift yourself up use that core let’s go
to the other side one more time nice work you guys
inhale lift on up bring that right hand back down inhale that left arm awesome
job you guys use a big inhale lift yourself all the way up then your hands
can find the floor you can slide that leg back in turn if you need to turn so
that you’re on your hands and your knees and then let’s tuck the toes and lift on
up into downward facing dog nice job you guys
walking your feet together using inhale lift your right foot up into the air
we’re just gonna take a few breaths and three-legged dog
so notice what that left heels doing and see if you can just encourage it towards
the mat just a little bit more to get a nice stretch to that left calf let’s
take another inhale and exhale lower your right foot down and inhale your
left foot up into the air three-legged dog finding the length through those
legs let the head be heavy nice you guys checking in with that right heel this
time if you can get that calf stretch one more inhale and exhale lower that
left foot and then lower your knees all the way down you can bring your knees
out nice and wide we’re gonna sit back on the heels and rest the forehead
Child’s Pose that’s to slow down that breath and give
that or those wrists a nice big break if you really felt that through those
wrists you can do some circles or give yourself a little wrist massage and then
I stub you guys so we’re just gonna come all the way up into a comfy seat so sit
on down we all face this way bringing your legs
out in front we’re just gonna pick up the left leg and hold and hold it so you
can hang on to your knee you can hang on to your foot and just do a little rock
from side to side to loosen up that hip joint I see you guys so loosening up
that hip joint and then we’re gonna take this knee that’s really far out to the
side right now and see if you can actually hug it in towards your chest so
that foots gonna come straight out so I want you guys to grab onto your foot if
you can that’s the outside of your foot with your right hand so left foot right
hand you’re gonna grab onto the outside and you’re just gonna keep that knee
into your chest so that left hand now because you might be falling back a
little bit it’s gonna come behind you and help you sit nice and tall so you
might naturally be turning to the left already
because we’re coming into a twist so that’s perfectly fine so if you’re
facing straight forwards right now start to just turn open that chest to the left
side of the room a little bit of a twist you can even look to the left nice you
guys so as you’re here we’re gonna see just a little bit longer we want to
create as much length this v as we can’t really push that left hand into the mat
sit tall and if that top leg just wants a straighten on you it might you can
straight that’s like as well nice you guys draw the
belly button in awesome job use an inhale turn yourself back to face the
front keep a hold of that left foot and just bring it to your inner thigh so
your right leg is gonna stay out inhale sit so and exhale let’s fold
forward so you can come like half way just a little tip from those hips
flexing the foot is going to help you feel this stretch the back of the leg nice job you guys he’s an inhale lift
yourself all the way back up and we’re gonna switch side so that left legs
gonna come out I’m gonna start by doing that nice little rock with that right
leg so hug it in hang on to it a rocket side to side loosen things up
hmm and then you can start to move your move your grip to the outside of that
right foot that just helps with the twist I find but if you prefer to hang
on to that foot in a different way can you just play with it find what works
best for you but as best you can pull the knee in towards the chest and bring
that foot straight forwards take your right hand bring it behind you sit nice
and tall nice you guys so adding that twist turn your chest to face the right
if you haven’t already maybe straighten the top leg maybe not but just turn your
chin with you bring it in the direction your chest is face and get that twist nice work you guys
using an inhale turn to face the front and then just take your foot place it
beside your inner thigh and Hale sits off and exhale tip on forward forward
fold nicer today oh nice freak you guys use
an inhale to lift yourself all the way back up I’m a little ahead of myself so
bring your legs out in front we’re gonna lay it on down so however you want to
come down onto your back well bring the feet to the floor or the mat so bring
your feet about hip width apart and walk your heels in as well hmm
you can just rest your arms at your sides for now we’re gonna come up into
bridge pose so using an inhale lift your hips up off of the mat you can walk the
shoulders in a little bit you could even clasp your hands together
bridge pose push into those feet feeling the release through the hip flexor is a
little bit of work through those legs and the core take another inhale and
exhale lower your hips switch those shoulders out if you need to bring your
hips all the way down do a little rock from side to side with your knees
massaging the low back awesome you guys you can bring your arms out to either
side of you and we’re just gonna walk our feet together and then your knees
are gonna come over to the left so you can stack those knees right on top of
each other that’s that right hip can lift up and stack on top of the left one
just shimmy them around to find that nice pile of your hips nice tower and
then keep that right shoulder planted twist with your next inhale you can start to
lift your knees you can bring your arms back to your sides we’re gonna bring the
feet back to hip-width apart and we’re coming back into our bridge pose
so using inhale lift your hips you can keep your arms at your sides or maybe
reach them above your head this time nice you guys take one more inhale and
exhale lower the hips down walk the feet back together and then let your knees
fall to the right side reaching your arms out to the side using an inhale and you’re ready you can
lift the knees back up bring your arms back to your sides we’re just gonna grab
on to the back of the legs so if you can just lift your feet off the mat a bit so
you can hand onto the back of your quads give it a try and then starting to
choose to extend the legs so toes are trying to reach for the ceiling so you
might have a big bend in your knees that’s completely fine your legs might
be completely straight if you feel like you can let go of your legs and just
keep them as they are you can let go but if not just keep hanging on to the back
of your legs so we’re just gonna take a few breath here just giving our feet a
nice break because they always have to hold us up for most of the day ah summer hey guys you can keep your
legs up a little longer if you’d like or you can start to bring the feet all the
way back down so we’ll just bring the feet together their soles of the feet
together and then let the knees fall why you can take your right hand place it on
your bellybutton and take your left hand to rest it on your heart letting your
eyes close and just feel your stomach moving up and down as you breathe and just a few more breath here I was
just gonna turn our head to the left so if you can bring your ear all the way to
the mat even that cheek turn your head as much as you can and slowly we’re going to switch side so
just starting to lift the chin back place the back of your head on the map
and then go to the other side turning your head to the right and then slowly lift your chin back up taken inhale through your nose exhale
out your mouth you can start to slide your legs out long on your mat so move
your feet out so they’re nice and wide and you can keep your arms on your
stomach or rest them at your sides and flipping your palms to face up mmm
settling into shavasana for a few moments I really for as long as you are
able to so again please stay here as long as you
can and if you’ve got to get going though have a great rest of your day
namaste

20 thoughts on “Gentle Yoga Flow | Full Body Yoga Flow | 30 Minutes

  1. Welcome everyone! Switching things up today with a 30 Minute Flow. What your favourite way to spend your "Me Time"??

  2. This is great – I look forward to more of these shorter-timed flows to knock out in the AM. Thank you for sharing!

  3. Great video! I definitely need to start getting more yoga into my fitness schedule ! So good for keeping that stress level in check 😄

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