20-Minute Power Yoga Flow

If you are short on time join me for a quick power yoga flow. You will need your mat, your breath and maybe two blocks just in case you might need them. After this quick 20-minute flow you will be ready to go about your day a little stronger and a little lighter. Thank you for practicing with me!

Transcript

Hello beautiful yogis. My name is Maria and I'm a yoga teacher. Today I have a short power yoga flow. So when you are ready, Let's begin. We're gonna start to the front side of our mat standing today. So feet hip distance apart. Roll the shoulders up, Back and down, Head above your shoulders, Shoulders above your hips. You can close your eyes for a moment. Turn your palms forward. Find an inhale through your nose. Exhale out the mouth. Seal the lips. From now on each and every inhale and exhale through your nose. Gently open your eyes. On an inhale circle your arms up to the sky, Interlace each and every finger but the index. And on an exhale, Tilt to your right for a side stretch. Inhale. Exhale back to center in the center take a breath in exhale tilt to your left side stretch Keep your feet stable. Inhale. Exhale back to center. Inhale, Heel as you grow tall. Exhale, Circle your arms and melt down to forward fold. From here bend the left knee. Left fingertips under the left shoulder, Open your right arm to the sky for a twist. Inhale. Exhale, Release and change sides. Bend the right knee, Right fingertips on the right shoulder, Opening the left arm to the sky. Inhale. Exhale. Both palms down. Inhale, Halfway lift, Hands on shins or thighs. Exhale, Plant the palms, Step to plank and hold there. Shoulders above your wrists Engaging the core. Pressing the ground away. Inhale as you shift forward. Exhale bend the elbows and lower all the way down to the ground from here Extend your arms beside your body with the palms facing up to the sky. And on an inhale, Lift the legs. Lift the chest, Lift the sternum. Roll the shoulders down the back shallow basana. Inhale. Exhale. On an inhale, Keep the body as is, Swing your arms forward. Exhale, Cactus the arms and engage the back muscles. Inhale stretch your arms forward exhale lower everything down palms closer to your ribs. Inhale, Cobra pose. Exhale, Lower down. Tuck the toes and wave your spine back to your first downward facing dog. Walk it out on the spot. Find your breath. Press the ground away with your palms. Find stillness. Inhale, Press into your down dog. Look forward. Exhale, Take two steps to the front side of your mat. We're going to flow this one breath, One movement. Inhale, Halfway lift. Exhale, Fold down. Inhale, As you circle up to the sky, Interlace every finger but the indexes. Exhale, Tilt to the right for a side stretch. Inhale, Middle. Exhale, To the left. Inhale, Center. Exhale, Forward fold over your legs. Inhale, As you elongate. Exhale, Plant the palms. Step 2 plank in on the same out breath. Lower down, Elbows to the ribs. Extend your arms back. Inhale, Shalabhasana. Exhale, Hold it here. Inhale, Circle your arms forward. Exhale. Cactus the Arms. Inhale, Stretch your arms forward, Lift your limbs. Exhale, Lower everything down, Palms to your ribs. Inhale, Cobra pose. Exhale, Chest and forehead down, Tuck your toes and glide back to your down dog. Inhale. Exhale. On your inhale wave forward to plank. Exhale to hold. Inhale lift the right leg off the ground a couple of inches. Exhale right knee to the right elbow. Inhale extended back. Exhale lower. Inhale left leg lifts. Exhale, Left knee to the left elbow. Inhale, Extend it back. Exhale, Place it down. Take a breath in plank. Exhale, Back to your down dog. He inhaled to stretch back and down dog. Exhale, Step both feet to the top of your mat. Feet together. Inhale, Halfway left. Exhale, Fold down, Bend the knee. Take a seat chair pose inhale Weight onto your heels. Shoulders down low. Take a breath. Exhale, Swing your arms back. Belly on thighs. Inhale to chair. Two more. Exhale, Swing your arms back. Keep your seat. Inhale. Chair. Exhale. Belly on thighs. Inhale to chair. Exhale. Extend your knees in forward fold. Thank God. Inhale. Halfway. Exhale. Step to plank. Left foot steps back. Right knee sit. Take a breath here. Exhale, Bend the elbows. Be halfway hour here for the inhale Exhale lower down to your belly. Inhale, Cobra pose, Lift the chest, Lift the heart. Exhale, Lower everything down, Tuck your toes. And press the ground away to find downward facing dog. On an inhale, Right leg high to the sky, Three-legged dog, Square out your hips. Exhale, Right knee to the right elbow. Inhale only the leg extends back keep your plank Exhale right knee to the left elbow. Inhale, Right leg back. Exhale, Right knee to your chest. Engage your core. Inhale, Extend. Exhale, Lower and glide back to downward facing dog. Other leg. Inhale, Left leg back. Exhale, Lift knee to your left elbow. Only the left leg back. Keep the plank. Inhale. Exhale left knee to the right elbow. Inhale to the back. Exhale to the belly. Inhale, Extend the left leg back and lower it down. Press the downward facing dog. Beautiful. Inhale, Right leg lift high. Exhale, Step the right foot in between your hands. Be onto the back toes. Inhale, Crescent pose. Take a breath. Exhale, Settle down. Inhale as you lift and reach through your fingertips. Exhale, Swing your arms back, Belly on thigh. Inhale to the sky. Exhale, Reach it back and lower your torso. Inhale. Exhale, Swing it back. Inhale to the sky. Exhale, Plank. Your palms step to plank. And go through your flow. Inhale, Maybe upward facing dog, This time lifting the knees off the ground, Pressing through the palms, Opening the chest. Exhale over the toes, Downward facing dog. Lift the left leg high. Exhale, Step it deep. On the back toes inhale crescent pose Inhale here. Exhale to settle. Inhale as you reach. Exhale, Swing it back. Inhale to the sky exhale belly on five Inhale, Lift and reach. Exhale, Swing. Inhale, Maybe gaze up. Exhale, Plant your palms, Step to plank. And on the same out-breath lower. Inhale, Cobra or up dog. This is your choice. Exhale, Downward facing dog. Take a breath in Breath out. Inhale to stretch back. Exhale, Step deep to the top of your mat with both feet. Inhale, Halfway. Elongate the spine. Exhale, Forward fold, Bend the knees. Chair pose, Inhale. Exhale, Swing it back, Belly on thighs. Inhale, Lift the chair. Exhale, Extend your knees and forward fold. Inhale, Halfway. Exhale, Step and jump back. Straight to your Chaturanga Dandasana. Inhale, Cobra up dog. Exhale, Downward facing dog. Inhale, Right leg high. Exhale, Step the right foot in between. Inhale, Crescent pose. Exhale, Belly on thigh, Swing it back. Inhale to the sky. Exhale, Palms down, Right foot meets the left. And you go through your flow or you skip it. Inhale, Lift the heart. Exhale. Press it back to down dog. Inhale. Left leg lifts. Exhale. Step it forward. Inhale. Crescent pose. How are we doing? Exhale. Swing it back. Inhale. To the sky. Find your climax. Exhale. Plant the palms. Left foot meets the right. And you lower slow like feather. Inhale. Lift the chest. Exhale. Downward facing dog. Breathe in. Breathe out. Inhale, Lift the right leg high. Exhale, Step the right foot in between. Inhale to crescent pose. Exhale, Open up to warrior two. Find your alignment here. Right heel to left arch. Sing the hips down low. But keep the engagement in your core. Flip the right palm. Inhale to reverse your warrior. Exhale side angle pose. You can use your block or you can place the right elbow onto the right thigh open the left arm over the head breathe in Breathe out. Inhale to reverse your warrior. Exhale, Cartwheel the arms down. Step to plank and lower slope. Inhale. Collarbone spread. Exhale, We glide back to down dog. Inhale, Left leg high, Three-legged dog. Exhale, We step it deep. Inhale to crescent. Exhale, Warrior two. Find your stance. Take a breath in. Take a breath out. Inhale to reverse your warrior. Right palm onto right thigh, Right chin. Exhale, Side angle pose. You either use your block you place your hand down or left elbow onto left thigh. Open the right arm over the head. Straight line from the right fingertips. To the right heel Press through your feet. Inhale. Reverse your warrior. Exhale, Cartwheel. The arms frame the left foot. Left foot steps back to plank. Light like air you lower slow. Inhale as you find your back bend. Exhale. You press the ground and you find your down dog. From here, We're going to flow this one breath, One movement. I know you're ready. Inhale, Three-legged dog right side. Exhale, Step the right foot. Inhale as you lift and crescent. Exhale as you open to warrior two. Inhale to reverse. Exhale, Side angle. Open the left side. Inhale, Press down to find the reverse warrior, Opening the right side. Exhale, You step to plank and you flow. Inhale, Chest opens. Exhale, Down dog. Inhale, Left leg high. Exhale, Step in deep. Inhale to crescent. Exhale to open to the left. Inhale to reverse. Exhale. Side angle pose. Press firmly. Inhale. Reverse the warrior. Exhale as we are done with our dancing warrior flow. Inhale, Cobra, Up dog. Exhale, Downward facing dog. Take a deep breath in. Exhale it out from the mouth. Inhale. Exhale, Lower your knees down onto the floor. Swing the feet to one side and sit onto your bum. Beautiful. Extend your right leg long onto the mat, Flex the foot. Bring the left the left foot onto your inner thigh Inhale, Reach the arms up. Exhale fold forward over the right leg. Janusharśasana. And through your nose. Out through your nose. Inhale. Exhale, Release and walk your hands back to yourself. Change legs. Extend the left leg, Flex the toes Right foot left in our thigh, Open the right knee Inhale, Reach up to the sky for length. Exhale as you lower down and melt. And through your nose. Out through your nose. Last breath in. Exhale, Walk your hands back. Extend your legs. Shake them out a little bit. And plant your feet flat onto the floor. Bend your knees, Extend your arms forward and slowly lower down, Down, Down. Rounding the back and vertebra by vertebra we lower down. Beautiful. From here, Feet flat onto the floor. Knees are bent, Knees and feet together. Open your arms in the capital T position. Take a breath. Exhale, Let the knees fall to the left and you look over to the right. Inhale. Exhale back to the middle. Inhale in the center. Exhale, Let the knees drop to your right as you look over the left. Inhale. Exhale back to center. Hug both knees into your chest. Curl the forehead in Take a breath. And release to Shavasana. Last pose of the practice. Enjoy your time here. As you slow your heart rate Breathing through your nose. Out the mouth, Exhale. Relax every part of the body. We had a short time together. But we did a lot of work. So let the body rest. Let your internal space rest. You can stay here for as long as you want. Or you can start wiggling your toes, Your fingers. Circles with the wrists and ankles and take your arms overhead. Stretch the body. Rebend your knees. And rock and roll your way. To your cross-layered position in the center of your mat. Keep the eyes closed. Place the hands onto your knees. Take a deep breath through your nose. Out the mouth, Exhale. From here last time together inhale circle up to the sky connect your palm and through the midline hands to your forehead, To your lips, And to your heart. Gently bow down. Thank you for letting me guide you in this energizing practice. I will see you next time.

Reviews

Thank you it was perfect. Exactly what I needed short, powerful and energizing. 🫶🏼