30-Minute Beginner Circular Yoga Flow (No Plank)

This 30 minute beginner yoga session is a gentle circular flow designed to keep you moving without harsh transitions or pressure on your wrists. You’ll move through low lunges, twists, crescent poses, and revolved lunges while building light core strength and opening the hips and low back.

This flow is perfect for relieving stiffness, improving flexibility, and supporting better mobility in a simple, easy-to-follow way. Ideal for beginners looking for a gentle yoga flow, hip opening, low back relief, and a no plank yoga workout.

Transcript

So welcome to this yoga flow class today. So 30 minutes, We're going to strengthen, Stretch it, And work it all out. We're also going to be going in a circle today. So just make sure that you're listening to the cues. If you need to look back at the video as we do this, Go ahead. We're going to be doing a lot of repeating as we're moving in the circle too. So go ahead and stand at the top of your mat. Feet about hip width apart. I like to really spread out my toes. And make a nice stable surface. Option to close your eyes unless you feel off balance. Keep them open. Have a slight bend in the knees, Roll those shoulders up and back. And release those shoulders down. Take a breath in through your nose. And a slow exhale through pursed lips. Going to do that breath one more time. Inhale through the nose. Purse those lips. Slow that breath. See how long you can extend your exhale. I just want you to think, Is there anything that's running through your mind? Right now. Or that might get in the way of the next 30 minutes that you don't really need to think about. And if there's something, Feel free to open your eyes. Hold your hands like that thing is a rock or a box. And I want you to just set it down towards the top of your mat, Off to the side, Just release that. And if any thoughts come up concerning that, Just put them there during the practice and you can get it at the end. Right we're going to start moving so go ahead inhale those hands up palms touch overhead And exhale, Fold forward. Inhale, Flat back, Hands on shins. Pull those shoulders away from your ears. And exhale fold Bend those knees a little bit. Go ahead and stand, Inhaling as you rise those hands up overhead, Palms touched. Exhale, Hands to your chest. Let's go through that again. Inhale those hands up. Nice big stretch. Exhale fold forward. Inhale, Flat back, Hands on shins. And exhale fold. Bend those knees a little bit. Engage your core as you stand all the way up. Inhaling those hands overhead. Nice big stretch. And exhale, Hands to chest in prayer. Good. Inhale those hands up. Maybe look towards the ceiling this time. Exhale, Fold forward. Inhale, Flat back. And exhale fold From here, We're gonna come back to low lunge. So step the right foot back. Dropping the back knee on the mat. And tucking that back toe. So we're going to bring our arms up. So you can bring your hands to your legs to start with. Chest nice and tall. Bring that belly in. Good, Option to bring the arms up by the ears. Make sure you drop the shoulders down. Away from the ears. Good nice deep breath here. Hands come down to the mat. Tuck that back toe and we're going to come into wide forward fold facing the side of your mat. So swivel your hips. Wide forward fold facing the side of your mat. You can release your head and neck. Towards the floor. Good. Walk your hands towards the back of your mat and come into low lunge on the other side. So dropping that back knee. Untuck that toe. Once you're stable, And sometimes if it feels too much in your hip, Bring your back foot towards your body a couple inches, Then lift those hands up. Hands can stay on that leg or arms can come up by ears. Palms face each other, Shoulders down. Good. So as we come in and out of this low lunge, Think about always bringing that belly in. You're going to feel that stretch. If your arms are up, Think about squeezing those arms back about one inch, Really engaging the back of your body. Hands come down. Tuck that back foot. Step your feet together so you're facing the back of your mat. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit. Inhales, You stand all the way up, Hands overhead. Exhale hands to your chest. Good. Inhale those hands up overhead. Nice big stretch. And exhale, Fold forward. Inhale, Flat back, Hands on shins. And exhale, Fold forward. Go ahead and step the right foot back. Drop that knee, Come into low lunge again. Untuck that back toe. Option to bring those arms up. Good, Squeezing those shoulder blades together. Belly in. Take one deep breath here. Good. Bring those hands down to the mat. Tuck that back toe. You're going to do that wide forward fold facing the side of your mat. And just release that head and neck to the ground. Maybe shake your head out a little bit. Take some deep breaths. And go ahead, Face the top of your mat, Coming to your low lunge. So dropping that back knee and tucking the toe. Arms come up. Good relax those shoulders. Nice deep breath. Good. Hands come down. Go ahead and step towards the top of your mat. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit. Stand all the way up, Hands overhead. Nice big stretch through the front of the body. Exhale, Hands to your chest. Good job. We're gonna go through that same sequence, Adding on a twist this time. So go ahead and inhale those hands up nice big stretch and exhale fold forward. Inhale, Flat back. And exhale, Fold. Go ahead, Step the right foot back, Coming into that low lunge, Dropping the back knee. Inhale those hands up. And take an exhale. Go ahead, Bring your right hand down towards the ground, Left hand stays up. So we're twisting towards that front leg, Opening the chest. Go ahead, Bring that hand down. Tuck that back toe. Come into that wide-legged forward fold. Nice deep breath. Go ahead. Inhale, Flatten your back. And exhale, Fold. And turn towards the back of your mat. Drop the back knee. Low lunge. Inhale those hands up. Nice big exhale, Relax those shoulders. Left hand comes down towards the mat right hand towards the ceiling so we're facing that front leg opening the chest we're feeling that stretch in the front the strength in the back of our body Good, Bring that hand down. Step your feet together at the back of your mat. Inhale, Flat back. And exhale fold. Bend those knees a little bit. Stand all the way up. Take an inhale. Exhale, Hands to your chest. Good. Inhale those hands up. And exhale, Fold. Inhale, Flat back. And exhale, Fold. Go ahead, Step your right foot back, Coming into that low lunge. Inhale, Lift those hands up. And take an exhale. Right hand comes down to the mat, Twisting towards that leg. Inhale. And exhale. Coming into your wide-legged forward fold here. This time I want you to put your left hand in the center, Right hand towards the ceiling, Opening that chest. Take an inhale. And exhale, Bring that hand down. Inhale, Lift the left hand, Twisting the other way. And bring that hand down twisting towards the front of your mat, Coming into that low lunge. Inhale lift those hands up. And exhale. Bring that left hand down to the mat, Twisting towards that front leg, Taking an inhale. And exhale. Bring that right hand down. Step towards the top of your mat. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit. Inhale as you stand all the way up. Nice big stretch. Exhale, Hands to your chest. Gonna take a couple breaths here. This time what we're gonna do instead of doing the low lunge and twist is we're gonna be coming into crescent. So our back leg is up off the mat and we're gonna come into our evolve twist. So we're gonna keep that back leg up as we twist. All right, Here we go. Inhale those hands up. Exhale, Fold. Inhale flat back. And exhale fold. So with your hands or fingertips on the mat, Go ahead, Step your right foot back. Legs stay straight. Lift those hands up overhead so we're coming into crescent. Belly in. Bend that back knee if you're feeling any strain. Relax those shoulders. On your next inhale, Bring your right hand down to the mat, Left hand towards the ceiling so we're twisting towards that leg. Take one breath. Good. Forward, Wide-legged forward fold towards the side of your mat. Inhale, Flat back. And exhale, Fold. Good job. Walk your hands towards the back of your mat. And lift those hands up. Crescent lunge towards the back of your mat. Exhale, Sink into those legs. Left hand comes down, Twisting towards that front leg. Inhale. And exhale. Right hand comes down. Step the feet towards the back of your mat. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit. Stand all the way up. Maybe look towards the ceiling. Exhale, Hands to your chest. Good, Inhale those hands up. And exhale, Fold. Inhale, Flat back. And exhale, Fold. Step the right foot back. Lift those hands up. Crescent lunge. Inhale. Exhale, Sink a little lower. Right hand comes down. Twisting towards that front leg, One breath. Shoulders relaxed. Good, Wide-legged forward fold towards the side of your mat. Bring that left hand to the center. Take an inhale. Exhale, Lift that right hand up, Twisting, Opening the chest. Inhale your hand down. Exhale, Lift the left hand up, Opening that chest. And bring that hand down. Turn towards the top of your mat, Rotating on your feet. Lift those hands up. Crescent lunge. Inhale. Exhale, Sink lower. Left hand down towards the mat. Right hand up. Take it. Inhale. Squeeze those shoulder blades together in the back of the body. And then bring that hand down to the mat. Step your feet together at the top. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit. Inhale as you stand all the way up. Nice big stretch. Exhale, Hands to your chest. And take a couple breaths here. You guys are doing great. We're gonna add one more thing on. So we're going to be coming into Crescent again. And then we're going to come into warrior three. So warrior three, You can take a half step in. Tilt forward so we want a straight line had to heal And then we'll go back to crescent and we'll continue with that same flow. If warrior three is hard for you, Have your blocks and you can do warrior three like this. Here we go. Inhale those hands up. Nice big stretch. And exhale, Fold forward. Inhale, Flat back. And exhale, Fold. Step the right foot back. Bring the hands up, Crescent lunge. Take an inhale. And exhale Bring those hands to your chest. Come into your warrior three. One big step or that half step in. Tilt forward, Flex that back foot. Inhale. And on your exhale, Float back to that crescent lunge. Arms come up. Good, Inhale, Right hand comes down to the mat, Twisting towards that front leg, Opening the chest. Left hand comes down. Facing the side of your mat, Wide-legged forward full. Inhale, Flat back. And exhale, Fold, Release that head and neck. Walk your hands towards the back of the mat, Rotating on your feet. Lift those hands up, Crescent lunge. Inhale. And on the exhale, Bring your palms to your chest in prayer. And come into your warrior three. Good. One full breath here. Inhale. And on that exhale, Start to float back to that crescent lunge. Arms lift up. Good. Left hand comes down to the mat. We're twisting towards that front leg. Inhale. And exhale. Hand comes down to the mat. Step your feet towards that back of the mat. Inhale, Flat back. Exhale fold. Bend those knees a little bit inhale those hands all the way up maybe a little back bend Exhale, Hands to your chest. Good. Inhale those hands up. And exhale, Fold forward. Inhale, Flat back. And exhale, Fold. Go ahead and step that right foot back. Lift those arms up. Crescent lunge. Inhale. Exhale, Bring your hands to your chest in prayer. Come into your warrior three. Inhale. Exhale, Float back to crescent arms. Come up. Inhale bring that right hand down twisting towards that front leg Walking those hands towards the side of your mat, Wide-legged forward fold. Left hand comes to the center. Inhale, Twisting up, Opening that chest. Exhale, Bring that hand down. Inhale, Left hand comes up. And exhale, Release. Walk the hands towards the top of your mat. Bring your arms up. Crescent lunge. Take it. Inhale. Exhale, Hands to prayer at your chest. Go ahead, Come into your warrior three, Find your balance. Inhale. Exhale, Float back to crescent arms. Come up. Inhale left hand down twisting towards that front leg nice breath here Right hand comes down. Step your feet towards the top of the mat. Inhale flat back and exhale fold and just hold here in your fold Nice deep breath. Just notice your fold right now. See if you can think back to the first one you did today. Notice that there's a little more space movement. Maybe a release of some stiffness. Good, And we're going to make our way to our back. If you want to follow me, You can bend those knees. Bringing your bottom down to your mat. Grabbing behind your legs and rolling back. But you can get here any way that's comfortable. Good, We're gonna work our core just a little bit here and then we're gonna go into some stretches for our back and our hip. So feet hip width apart. Let's start by engaging that core. So pushing that low back down to the mat, Engaging our tummy muscles. And releasing. Go ahead and do this a few more times, Just pushing that low back into the mat. Really small movement here. And releasing. And also as you're doing this movement, It's going to stretch those muscles along the back just a little bit, Releasing that tension in them. Good, Go ahead, Do one more and hold. So those stomach muscles are staying contracted. Bring the knees up to about 90 degrees. Wiggle side to side a little bit. Check and make sure that low back is pushing down. That means my abs are working here. Good option to stay right here. Option to alternate those legs straightening and bending one. Hands should be on the mat. They should be loose. If you feel like you're clenching or pushing your hands into the mat. Go back to an easier position here or don't bring the legs as low. So sometimes we can physically do a posture. But if it's creating too much strain or breath holding, It's too much for our body. And go ahead, Bring those feet down. And what I want you to do this time is we're going to activate the back of our body. So go ahead, Lift the hips low back up. So we want to feel those back muscles, The glutes, Kick on. And lower down to the mat and I want you to release those muscles. Make sure the back muscles are relaxed. If you're not sure you can put your finger back there and touch them. So sometimes when we have back tension, We're not relaxing those muscles. So go ahead, Push through those feet. Activate those muscles. Tell them this is what it looks like to work. And then release your body to the mat and tell your muscles this is what it's like to relax. Good. With your feet on the floor, Go ahead and let the knees fall to the right. And very slowly bring them to the left. You can bring your arms out to a T here. You can flip those palms towards the ceiling. So very, Very slowly. Windshield wipering those knees right and left. And as we do this, I want you to just tune into your body. Notice what muscles are working and which ones are relaxing. And feel free to hold a certain spot if you want to hold at the bottom here for a breath. We're bringing a little twisting to our spine. We're also bringing awareness of using muscles and relaxing muscles. And then go ahead and meet me back and center. I want you to hug those knees into your chest. You can grab behind your legs or over your shins, Wherever feels comfortable. And you can rock side to side here a little bit. I might massage the back a little bit. Just releasing those muscles. Good, Go ahead, Put those feet on the floor, Knees bent. Bring your left foot up to your right knee so we're going to come into a figure four here So option to stay here and you can even push that left leg open a little bit. Option number two is to grab behind the leg bringing that foot in. Go ahead and flex your left foot, Release that right leg. If you can reach, You can grab to that shin. And take an exhale. Relax your body into the mat. If you feel like you need to move side to side just a little bit, Do that. And just find a spot that feels good. And use that breath. Use that exhale to relax. Relax those muscles. So we're gonna come into a twist from here. So keeping your legs in the same position. I like to take my right hand and bring it to the top of my left foot and let your legs fall to the right side. So that right hand, Just gonna hold that foot in place. And I like to bring my left arm out to the side, Palm facing the ceiling. And you can do this any way you want. You don't have to hold that foot. You can just come into a twist. And exhale. Relax your body. Let it feel heavy into the mat. If your legs need to move or adjust, Let them do it. Good. One more slow breath. Nice deep inhale. Let that belly expand. Exhale really relaxing your body letting it feel heavier and heavier into the mat Good, Go ahead and twist yourself, Coming back to feet on the floor, Knees bent. We're going to move into the other side. So bringing that right foot to the left leg. Remember option to stay here. Option to go ahead hug that leg in towards your chest, Flexing your right foot, Releasing the left leg. Relax the neck and shoulders. Option to add just a little bit of side to side movement if your body feels like it. Using your breath, That exhale, Relaxing your body. Breathing into that hip. Breathing into that tension. We're going to come into that twist. I'm going to bring my left hand on top of my right foot as my legs fall down towards the left. Releasing my right arm out to the side. Nice deep breath here. If your hand doesn't touch your foot, You can touch the leg. Anywhere you want. There's no right or wrong here. Nice deep inhale, Belly expands. Exhale, Relax your body, Sink into the mat. Let that leg move if it needs to. Good, And go ahead and twist yourself, However that may look. Come to your back. Knees can be bent, Legs can be straight. We're just going to end with about a minute of breathing and relaxation here. So go ahead, Close your eyes if they're open. I want you to inhale. Relax your body head to toe, Sinking into the mat. Nice low inhale. Exhale relax your body head to the toe Allow it to feel heavy into the mat. Good. And as you breathe here, We'll just have silence for about 30 seconds. And I want you to think if there is an intention, A thought, An action you want to bring in to the rest of your day or weekend. When you're ready you can make your way to your side and push yourself up to a seated position. We'll just end with a breath together here. And go ahead, Take an inhale. Exhale, Sigh it out. One more time. Inhale. Buy it out. And that is all for today. I hope you guys enjoy that. I hope you enjoy that circular fashion and really following the different cues.