30-Minute Yoga Strength Flow With Gentle Core Flow

This 30-minute yoga strength flow is designed to help you build lean muscle while supporting your core in a steady, controlled way. You’ll move through a balanced sequence that blends strength-focused poses with gentle core work to improve stability, posture, and overall body strength.

This session offers a moderate challenge without feeling overwhelming, helping you feel stronger, more grounded, and energized. Perfect for those looking for a yoga strength workout, gentle core training, and a full body flow that supports consistency and progress.

Transcript

Welcome to this yoga practice. We are going to be focusing on joy today as we move. If you want, You can have your blocks off to the side. And just go ahead and come into a cross-legged position. Just an easy seat. Hands can be on your knees. Go ahead and close your eyes. Take a nice deep inhale. And exhale, Nice and slow. Inhale, Try to not let your chest rise up, But let your belly rise and expand out. And exhale, Blow out all that air. And go ahead and take one more deep breath. And if it feels like it's calling to you, Repeat this in your mind today. I allow joy in my life. I choose joy. I allow joy into my life. I choose joy. And go ahead and open your eyes. And inhale your arms up and center. And exhale, Stretch to one side looking down at the ground. Inhale, Come through the center and stretch to the other side. Exhale, Looking down at the hand. And just follow this with your breath, Inhaling as you move. And exhaling, Stretch to the side. Good. And just think about how you can allow more joy into your life. And how in different situations that you have the choice to actually choose joy and maybe let something go. And go ahead, Come to the last side. Nice deep exhale. And just come up to center. Come into tabletop position. So you're on your hands and your knees, Making sure your wrists are right under your shoulders. And from here, Tuck your toes and push up to a downward dog. If that doesn't feel comfortable, Just stay in tabletop. Inhale, Come back to tabletop. Exhale, Downward dog. Nice, Slow exhale. Inhale, Tabletop. Purse your lips and blow your exhale out through your mouth as you come to Downward Dog. Good. Step those feet between your hands. Inhale, Flat back, Hands on your shins. And exhale, Fold forward. Bend those knees a little bit. Contract your abdominals. Inhale your arms all the way up. And exhale your hands down to your side. Good. Here we go. Inhale our arms up and center. Exhale, Fold forward. Inhale, Flat back. And exhale, Fold. Inhale, Step back to plank and push to downward dog. And just take a few breaths here. Remember, Instead of downward dog, You always have the option to just come into tabletop position. I want you to focus on letting that head and neck hang heavy here. Just letting gravity pull it down, Allowing it to stretch out. And give space between all those different bones in your neck. Go ahead and look at your left foot and bring that foot between your hands. Readjust your feet and inhale your arms up to crescent lunge so our arms are by our ears, But we're not shrugging our shoulders up, We're relaxing those shoulders down our back. We're going to check in with our low back here. So if we're noticing arching in our low back, It's probably because our back leg is a little tight. So go ahead and bend that back knee and really make sure you're standing up tall. Good, Nice deep breath here. And go ahead, Open your arms up to a T at the side, Palms can face the ceiling. And really squeeze those shoulder blades together and open the chest. Option here to look up a little bit. Nice deep breath Good. And go ahead and bring your hands into prayer at your chest. And this is always an option if it bothers you to have your arms up or out. And from here, We're going to hinge forward at our hips as we lay over that front leg. Good, Check and make sure that front knee is right over that ankle. We're really building strength in that left leg. And from here, We're going to come into warrior three. So you can push right into it, Or you can step that back foot halfway in and lean into your warrior three. Option here to have your blocks to put your hands down on to help you balance Good. So hands are in prayer. Option to put them up by our ears and really work that back. So finding what works for you today on this side right in this moment and being okay with that. And from here, Slowly float back to runner's lunge. So our hands are going to come to the ground and our back foot is set back. Our back knee is off the ground. Option here to have those blocks. And we'll just take a few breaths here, Really using that exhale to sink into those hips and let it stretch out. Relaxing our shoulders. Good nice deep breath here. Good, And go ahead and move those blocks off to the side if you have them. Hands down to the mat, And step back to that downward dog. Nice deep breath. This time I want you to focus on pushing your weight back towards your heels, Whether they touch or not. So instead of having all this weight in our fingertips, We're just going to shift that weight back to our heels and the palm of our hands. Good. And go ahead and step your right foot between your hand. We're going to repeat it on the other side. Adjust those feet. Inhale, Arms up by your ears. So we're going to start at the top, So relaxing those shoulders. Tuning into our low back. Bending that back knee if we notice it's arching. Checking in with our knee, Making sure it's right over our ankle. Coming back to our breath. Coming back to allowing joy in our life right now. Allowing joy while we're working our muscles and doing something good for us. Choosing joy right in this moment. And go ahead, Open those arms up to a T. Palms can face the ceiling. Squeezing those shoulder blades together. So bringing those arms back just a little bit. An option to look up. Nice deep breath. We're feeling that strength building. We're feeling that stretch. Bringing our hands into our chest at prayer, Hinging forward at the hip. Good, So we're keeping our core engaged right here so we're not rounding through the back. We have this nice long line from our head all the way to our back heel. One more full breath. Good. And coming into warrior three so you can do that little step in or you can watch me and just really push off as you go forward into your warrior three. Good, Making sure our back toes and knees are facing the ground, Using those blocks if we want to. Option to bring those arms up by those ears. Nice deep breath here. Good, Maybe bringing a smile to your face, Even if this is really hard. And slowly float back to that runner's lunge. Hands come down, Back knees off the ground. Option to use those blocks. Nice deep inhale. And exhale, Just relax those muscles, Sink into those hips. And just take a couple more deep breaths here. Really shifting your weight a little bit towards that back heel, Really giving that back calf a stretch. Good, And you can move those blocks off to the side. Hands come down. Step back into your downward dog. Good job. We're going to repeat that one more time on each side, Doing about one breath for each pose. So go ahead, Look at that left foot. Bring it between your hands. Inhale up to crescent. Exhale really sink into that front leg to your max Inhale, Open that chest, Palms face the ceiling, And exhale. Hands come into prayer. Hinge forward. Inhale. And exhale. Push forward as you come to warrior three. Inhale. And exhale. Float back to runner's lunge. Hands come to the ground. Options use your blocks. Inhale. And exhale. Hands down to the mat. Step back to downward dog. One full breath. Inhale, Belly expands. Exhale, Blow out that air. Right foot between your hands. Inhale up to crescent. Exhale, Sink into that front leg to your max. Inhale, Open those arms, Open that chest. Slow exhale. Hands into prayer. Hinge forward. Inhale. And exhale. Come forward to that warrior three. Inhale. And exhale Float back to that runner's lunge. You can grab those blocks. Inhale. And exhale. Locks off to the side. Step back to downward dog. One full breath. Step those feet between your hands. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit. Inhale those arms all the way up in center. Exhale, Bring them down to your side. Good job. Follow along. Here we go. Inhale those arms up and center. Exhale, Fold forward. Inhale flat back and exhale fold. Good. Take a nice deep breath here. Letting your head and neck just hang down. Maybe moving your neck side to side. And from here, We'll step our right foot back. And we're going to bring our left hand up for a revolved lunge. So we're facing that leg that we have in front. You can look up towards that hand or have your head neutral, Whatever feels comfortable. Taking a nice deep breath here. Really opening up that chest like it's between two boards. Good, And go ahead and bring that left hand down to the mat as you come into a runner's lunge. Option to use your blocks here or hands on the floor. Taking a few breaths to really sink into those hips. Good. One more full breath, Inhale. And exhale Good. You can move those blocks off to the side. Drop your back hill and windmill your arms up to warrior two. Good, So we're facing the side of our mat, But we're making sure that that knee is right over the ankle and it's not rolling in. If it is, Just point your hips a little more towards the top of your mat. Good, Relaxing those shoulders. And we'll come into a little flow here. So inhale, Come forward, Extended side angle, Reach with that right hand. Keep that bend in your front knee as you come into reverse warrior, Looking up at your left hand if it feels comfortable. Inhale, Come forward, Nice stretch. Exhale, Reverse. Inhale forward. Exhale, Reverse. Good job. Come back to that warrior two. Windmill those hands down. Step your back foot forward to meet the front foot. Inhale, Flat back. And exhale, Fold. Great job. We're going to repeat that on the other side. Step your left foot back. And bring your right hand up towards the ceiling as you twist towards that front leg in Revolved Lunge. Make sure that back leg is engaged. You're pushing weight in that heel that is behind you. Nice deep breath here. Good, Bringing that hand down for runner's lunge. Hands can be on the floor or your blocks. Take a few breaths, Really sinking into that hip. Relaxing that neck and shoulders if you're holding any tightness or shrugging those shoulders up. Good, One more full breath here. Good. You can move those blocks to the side. Drop your back heel. Windmill your arms up as you come into warrior two. Go ahead and check that front knee. Make sure it's right over that ankle. You can look forward at your front hand. Shoulders relaxed. Feeling that strength building in your leg. Maybe you're feeling stretching in it too. Good. From here, We'll come forward into extended side angle. Arm can be on that leg. You can even reach down towards the ground wherever you're at today. Exhale, Reverse warrior. Inhale come forward Exhale, Reverse. Keep that bend in the knee. Inhale, Come forward. Exhale, Reverse. Good warrior two. Windmill those hands down. Step your feet together at the top of the mat. Inhale flat back. And exhale, Fold. We're going to do a little stretch here and then we're going to repeat that one more time on each side. So go ahead and bend your left knee. And bring your right hand up towards the ceiling for a twist. So you can sink into that right hip. You can let that hip jut out a little bit. So opening our chest here. Feeling that stretch in the hip. Good. Bring that hand down. Go ahead and bend your right knee and that left hand goes up as we twist. Good, Nice deep breath here. Just noticing the sensations that you're feeling and where you're feeling them. Not judging them. But just noticing them. And go ahead, Bring that hand down, Come back into your forward fold. And go ahead and step back with your right foot And bring that left hand towards the ceiling for a revolved lunge. Inhale. And exhale. Runner's lunge. Inhale. And exhale. Drop your back heel, Windmill up to warrior two. Inhale. And exhale, Sink. Inhale, Come forward, Extended side angle. Exhale, Reverse. Inhale forward. Big stretch. Exhale reverse, Keep that bend. Last one. Inhale, Come forward. And exhale, Reverse. Warrior II. Windmill those hands down. Step to the top of your mat. Inhale, Flat back. And exhale, Fold. Good. Step that left foot back. Right hand reaches towards the ceiling. Revolved lunge. Inhale. And exhale. Good. Right hand comes down. Runner's lunge. Inhale. And exhale. Back heel drops, Windmill those, Hands up, Warrior two, Inhale. Exhale, Maybe sink a little lower. Inhale, Come forward, Extended side angle, Nice big stretch. Exhale, Reverse, Keep that bend. Inhale come forward Exhale, Reverse. Inhale forward. And exhale, Reverse. Windmill those hands down. Step to the top of your map. Inhale, Flat back. And exhale, Fold. Bend those knees a little bit and we're going to take five seconds to stand. Five, Four, Three, Two, One. Good job. And inhale your arms up and center. Exhale, Fold forward. Inhale flat back and exhale fold. And go ahead and step back to table top position. And so we're at our hands and our knees. Making sure our wrists are right under those shoulders. We're going to bring our left arm up by our ear and our right leg back. So if this feels good for you, I want you to hold right here. If you want to go ahead and bring that arm and leg out to the side. And center. We're going to keep repeating that. Four. It's a slow movement. Three. Your trunk and your core don't move. We're just moving at the hip and shoulder. Good job. Last one. Come back center and bring that arm and leg down. Take a nice deep breath. And bring that right arm up by your ear. Left leg back. So again, Option to just stay right here. Listen to your body. Go ahead and bring that right arm out to the side and left leg. Back to center. And side. In center, Keeping that core engaged. Remember if we're losing form, Just to take a rest. Go to one more. And come back to center and bring that hand and knee down. Take a nice deep breath here. Good, Nice slap back here. And we're going to do a little cat and cows. So drop our belly as we look up cow. Exhale, Tuck your chin around your spine, Cat. Good, So just allowing us to stretch our stomach and stretch our back and shoulders. So just continue to move with your own breath here, Inhaling for your cow and exhaling for your cat. So you'll notice that this follows the same movement as our breath. So we're inhaling. Belly expands when we're in cow. And we're exhaling when our belly contracts on that cat. So our belly goes in. And go ahead and do one more. Good, And go ahead and come on down to your back. However you want to get there today. So I want you to start with your knees bent, Feet on the floor. And we're going to start with our pelvic tilt. So whenever I say engage the core, This is what I'm talking about. So flatten that low back to the mat, Engaging the lower abdominals. We're not using our legs here. So our core is contracted. We can feel it. You can tap your fingers on your stomach. From here, So your option is to just stay here and do pelvic tilts if that's where you're at today. If you want to, You can bring your knees up to 90 degrees. And notice that you're still holding that pelvic tilt here. Our core is engaged. So this is option two to stay at. Option three is to tap those toes. Good. So continue with that breath, Whichever one you're in. You just want to make sure that you are not holding your breath. Good, Shoulders are relaxed here. So we're letting all this work come from our abs, Not our legs, Not our shoulders. Good. Okay, Go ahead and do a few more here. And release those feet to the ground. Great job. Go ahead, Hug those knees into your chest. Take one full breath. Good. Bring your arms out to a T and let your legs fall towards your left side. And take a nice deep breath, Just on that exhale letting the body relax into the mat. Taking a nice deep breath here. Using that exhale to just relax your body into the mat, Letting it be nice and heavy. Maybe looking over at your right hand if that feels comfortable. Coming back to your breath. Coming back to just allowing peace into your life. Choosing peace. Good. Hug those knees into your chest. Nice, Deep inhale. And exhale. Arms out to the T and go ahead and let those legs fall towards your right side. Looking at your left hand if that feels comfortable. Taking a nice deep inhale. And exhale, Just letting your body feel real heavy into the floor, Releasing all of those muscles. Nice deep inhale and exhale Maybe repeating in your mind, I allow peace into my life. I choose peace. And go ahead and roll onto your back. Bring your feet to the floor. Bring your left leg up towards the ceiling so that foot's at that ceiling. Grab behind the leg or the calf. Straighten the right leg to the ground for a nice stretch. So you can choose to really squeeze that right leg straight, And you might notice you get a little bit of stretch in the front of that leg. Take a nice deep inhale. And on that exhale, Maybe that leg comes forward closer to your body, Just one centimeter. One more full breath here. Go ahead and release that leg. And go ahead and bring your right foot up towards the ceiling, Grabbing behind that leg or the calf. Straighten the left leg. An option to really squeeze that left leg straight just for a few breaths and feeling that stretch. Take a nice deep inhale. Exhale, Maybe move that leg a little closer towards you. We just want to feel a nice stretch. We don't want to overdo it. Go ahead and take one more full breath. Go ahead and release that leg to the ground and come into your final resting pose. So you can have feet on the outer edge of your mat with knees knocked together, Or you can have a leg straight. You could even come into a seated position if you want. So go ahead and close your eyes. And take a nice deep inhale. Notice your belly rise. And purse your lips and exhale, Blow out all that air. Inhale, Belly expands and rises up to the ceiling. Exhale. Relax your body head to toe. Just notice where you're holding tension. Don't judge it or think why you have it. Just notice it. Take another inhale. And on your exhale, Just really relax those spots where you felt tension. Knowing that you can release those muscles. You can release your body into the mat. And we're just going to stay here for about 30 seconds. So you can continue with your breath or just rest in stillness. Good job today. So we are done, But feel free to stay in this resting pose. If it feels comfortable and just choosing joy for yourself, Choosing joy as you go forward.