Yogafter40
20 Min Beginner’s Yoga Flow | Build Strength, Balance & Flexibility
Welcome to Day 20 of our yoga Beginners Yoga journey! In this 20-minute beginner's yoga flow, we'll focus on building strength, balance, and flexibility. This gentle and mindful practice is perfect for women and men over 40 and 50, who are looking to improve their overall vitality and mobility. We'll move through a series of gentle stretches and flows for beginners that will help alleviate back pain, increase flexibility, and strengthen your core.
This yoga for over 40 practice is designed to be accessible and adaptive, so whether you're just starting out or looking to refresh your practice, you'll feel comfortable and supported throughout. Take a few deep breaths, grab a block and strap if you need them, and let's get started on this mindful yoga journey together. Remember to listen to your body and honor its limitations, and don't hesitate to take breaks whenever you need them. Get ready to feel more grounded, centered, and energized as we flow through this 20-minute yoga practice. Namaste, and let's get started!
This dynamic Beginner's Yoga Flow | Build Strength, Balance & Flexibility sequence includes some of the best beginner-friendly yoga poses for full-body mobility, strength yoga, flexibility exercises, and balance. Perfect as part of your morning yoga for beginners or yoga for women over 40 routine, this yoga flow also supports those exploring yoga for men over 40, yoga for vitality, and yoga for strength and flexibility.
Whether you're doing yoga 30 min sessions or a quick morning stretch, this class is an ideal addition to your yoga morning practice. From yogafter40 to women over 40 yoga, this session helps build a consistent and sustainable foundation in your daily wellness.
Downward Facing Dog – Stretches hamstrings, calves, and spine while strengthening the arms and shoulders
Warrior I – Enhances hip mobility, strengthens legs, and builds mental focus
Humble Warrior – Opens the shoulders and hips while improving lower body flexibility
Warrior III – Strengthens the core, improves balance, and increases body awareness
Standing Hand to Knee – Develops lower body strength and stability
High Plank & Chaturanga – Builds upper body strength, activates the core, and improves posture
Upward Facing Dog / Cobra – Stretches the chest, strengthens the back, and promotes better spinal alignment
Supported Side Plank – Engages the obliques, shoulders, and core for improved balance
Tiger Pose Variation – Enhances spinal mobility, stretches the back, and strengthens the core
Camel Pose – Deeply stretches the front body, increases flexibility in the spine, and improves posture
Scissors Leg Raises – Targets the core and strengthens lower abdominal muscles
Child's Pose & Savasana – Encourages relaxation, releases tension, and restores energy
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Chapters
0:00 Intro
0:26 Butterfly
6:38 Table Top
6:51 Downward Facing Dog
8:34 Warrior I
8:53 Humble Warrior
9:08 Warrior III
9:49 Hand to Knee
10:22 Warrior I
13:16 High Plank
13:28 Downward Facing Dog
13:40 Table Top
16:49 Knees to Chest
19:24 Savasana
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Music Credits:
Music track: Naturally by Pufino
Source: https://freetouse.com/music
No Copyright Music (Free Download)
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With love
Paola ✨
#BeginnerYoga #YogaOver40 #StrengthAndBalance #FlexibilityFlow #YogaForWomen #GentleYoga #HealthyAging #FullBodyYoga #MoveWithConfidence #21DayYogaChallenge #YogaForJointHealth #MindfulMovement #FeelStrongAndFlexible #YogaForBeginners
hello my friends welcome to day 20 of your 21 day yoga challenge and today we have about 15 to 20 minute uh morning yoga flow it is a full body flow however we're going to be concentrating on building strength uh and flexibility on the hips as well as our core so if you're ready we're going to start today in butterfly so for your butterfly we're going to bring this all of the feet together roll the shoulders back knees are facing out keeping a straight back you can find Stillness or you can flap the wings so you can find movement in here connecting breath and movement remember with inhale and exhale through the nose bringing the attention to the moment allowing yourself to be present with every breath so now take a deep breath in and then slowly on your exhale you're going to start folding forward flat [Music] back we're going to stay here for five 4 3 2 and one and then slowly start coming all the way up now we're going to take the right leg on top of the left make sure that your right foot is grounded on the left side your left foot gets a little closer to your glutes but make sure to your right glute but make sure you're not sitting on top of of the foot make sure that you're pressing both hips evenly towards the mat instead of just sitting on one hip so we can take the hands to the right knee lengthening the spine or you have the option to inhale and take the arms all the way up and then slowly on your exhale we take the right arm behind the back left elbow to right knee look over the right shoulder use the strength off the left elbow to push the right knee and then twist a little bit more where theox in the body and massaging the internal orian maybe you have a bind so you take the left arm under the right arm taking the right arm across the the back to grab the fingers on the left [Music] hand take one full inhale in here and one full exhale in [Music] here so now we're going to release we're going to take both hands to the left side of the mat and we're going to take the left ear and now press yourself up take both legs to the front of the mat and now shake out the legs so make sure that you move the flesh out of the way you're sitting up tall in here take the arms all the way up to the sky lengthening the spine gaze up and then slowly start fold folding forward folding from the hips instead of the weight so keeping a straight back avoid rounding the spine so I always like to mention that it's better for you to come halfway down with a straight back and coming all the way down with the round back make sure that your toes are facing up so that way you're stretching the whole back side of the body this is an amazing pose to stretch the whole body to release stress depression and just relax the shoulders the neck the face the lips and the eyes and then slowly start walking the hands back now we're going to bend the right leg right foot gets close to the left glute left leg goes on top of the right leg and our left foot is grounded on the right side of the mat both hips are pressed evenly towards the mat keeping the straight back rolling the shoulders back lengthening the spine front of the head to the skigh either grabbing the left knee or option to take the arms all the way up on the in inhale and then on your exhale the left arm goes behind the back we lengthen the spine right elbow to left knee and we use the strength of the right arm to press the left knee and twist a little bit deeper if you have a Bine you can take the right arm under the left arm sweeping the left arm towards the right hand interlacing both hands and in a deeper [Music] twist so now we release we take both hands to the right side and the right ear now come all the way up take both legs to the front of the mat and shake out the legs we take the legs back coming into a tabletop and we make sure that our shoulders are stacked over the wrist our hips are stacked over the knees we tuck our toes and we press ourself into our downward faceing dog [Music] sending the hips as high as you can so sending the hips back and up spread Allen fingers spread Allen toes if you have to micro bend the knees micro bend the knees so maybe taking the heels a little closer to the mat top up your core relax the shoulders the neck and the face [Music] now bring your feet a little closer together take a deep breath in and then slowly on the exhale we start taking the right leg all the way up to the sky come high on the left toes bring the right knee to nose shift the way forward so we're stacking the shoulders over the wrist rounding the spine engage your core now take your right leg all the way back and up come high on the left toes bring the right knee to the right tricep hold it in here keep that core engaged sweep your right leg all the way back and up bring the right knee to the left tricep so that way you're taking a Twist sweep your right leg all the way back and up take the right knee to nose one more time shift The Way Forward stack the shoulders over the wrist round the spine hold it so we're building strength on our core step your right foot in between your hands and then come into a warrior one take the arms all the way up make sure your back foot is on the 45° hands are facing each other hips are facing the front of the mat Cactus arms open your heart look up prepare for your humble Warrior take the arms behind the back interlacing the hands roll the shoulders back look up open your heart inhale and then exhale start folding over the right leg coming into the inside of the right leg come all the way up release the bind take the Arms by the side and we're going to transition into a warrior three so we're going to shift the weight into the right leg come all the way up make sure that make sure that you micr banded right knee engage your inner thighs either point or flex your left foot from here we're going to swing the right the left leg forward I'm sorry right hand grabs the left knee left arm reaches [Music] back option to stay here or maybe you grab the odds side of the left foot and start straining in the left [Music] leg make sure that you're not sinking down on the right hip so lift up the hips now come back into your Warrior three send the left leg back step your left foot back coming back into a Warrior One Sweep your arms all the way up take a deep breath in in here deep breath in and then the exhale we're going to take the hands to the mat frame the right leg step your right foot back lower yourself down chataranga andana inhale up the cor Cobra exhale downward facing dog take a moment to reconnect to your breath now bring your feet a little closer together inhale sweep your left leg all the way up high in the right toes left knee to left tricep hold it in here shift it Way Forward remember we got to stack the shoulders over the wrist use the core inhale sweep your left leg all the way up left knee to right tricep take a Twist hold it left knee goes left leg goes all the way back and up left knee to nose shift the way forward hold it step it in between your hands Warrior one right foot is on the 45° Arms Reach [Music] up Cactus arms open the heart look up prepare for your humble Warrior so take the arms behind the back interlace the hands look up up open the heart inhale exhale fold over the left leg come all the way up release the pine transition into your Warrior three right leg comes up make sure that your hips are square they're facing the mat now sweep your right leg forward left hand to right knee right arm reaches back and we're looking at the right side of the mat you can stay here maybe you grab the outside of the right foot and you start straining the leg make sure that your hips are lifted now with control release the right leg come back into your Warrior three and now we're going to step the right leg back back into our Warrior One Sweep the arms all the way up inhale exhale frame the left leg press the mat away step your left foot back meeting the right leg at the back of the mat inhale exhale lower yourself L inhale up the Cobra exhale SL downward facing dog so take one last breath in here and transition into your tabletop so we're stacking the shoulders over the wrist and the hips over the knees now pivot your left leg out bring the left hand few inches to the right sweep your right arm up and your right leg up coming into a supported side plank in here you have the option to bend the right foot kick into your hand roll the shoulder back and look [Music] up now release come back into your side plank variation take your right hand back to the mat and we're going to do the same thing on the other side so we pivot the right leg to the right side of the mat we walk the right hand feel inches to the left we sweep the left arm up and the left leg up make sure that you engage the inner thighs either point or flex your left foot stay here looking at the left finger fingertips or you can bend the left knee grab the foot kick into your hand look up open the heart and just breathing here so release come back into your tabletop and now press yourself up so we're coming into our knees we take the hands to the lower back roll the shoulders back look up take a deep breath in here and on the exhale we're coming into a camel pose so for your camel pose maybe you can take the right hand to the right heel take the left hand to the left heel maybe you stay here if you have blocks feel free to take your blocks put them by the side like in this case you can just either come High so you take your blocks in here you can go a little bit lower and just make sure that your hips are always facing forward so you want your hips to go forward open the heart and then take your camel pose when then your you're ready be mindful of your spine come all the way up now take your child's pose so remember you can take your child's pose either with the knees together or taking the knees mat width apart sending the hips towards the heels reaching the arms forward maybe taking the arms around the knees and just let it [Music] go melting your heart to the [Music] mat allowing in this moment to let it go to connect to your breath to connect to your [Music] intention take one more breath in here and now press yourself up and we're going to flip ourself so we lay on the mat so we lay on our backs bring KN to the chest give yourself a hug and from here we're going to do a little bit of core so we're going to take the legs all the way up take your hands behind the back and we're going to bring the left leg down down right leg goes down we're going to do 15 of this so [Applause] 15 14 13 12 11 10 9 8 7 6 five 4 3 2 and one now give yourself a hug bring the knees towards the chest take the Arms by the side drop the knees to one side in this case I'm dropping my knees to towards the right keeping the left shoulder on the mat looking over the left shoulder now bring both the knees back to Center and we drop the knees to the left side right shoulder on the mat looking over the right shoulder feel free to come into your final Shabana taking the feet to the front of the mat relaxing the shoulders relaxing the legs the arms chest belly back and just take this amazing moment to be grateful for everything you have in your life practice gratitude you got to practice gratitude every single day no matter what we're going through be grateful and be thankful for all the blessings in your life I love you all thank you so much have a beautiful day afternoon night wherever you are thank you
#Min #Beginners #Yoga #Flow #Build #Strength #Balance #Flexibility
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