Vinyasa Yoga Practice 12: Short & Sweet 4
A well-rounded mini practice in less than 30 minutes. Sun salutations A & B, low lunge, warrior 2, extended side angle, and standing wide-leg forward fold. Finish up with half pigeon, half-lord-of-the-fishes, shoulder stand, fish pose, and final relaxation. Just enough for when you are short on time. Feel refreshed and balanced. A great desk break, or post leg workout. This one is deep into the hips, hamstrings and lower back. Includes shoulder stand and fish pose.
Transcript
Hello and welcome to an All Levels Vinyasa practice.
My name is Rebecca Cohen,
And I will be your teacher for the next few minutes.
Buckle up,
Enjoy,
Roll out your favorite mat,
And make sure you have something comfortable to wear.
We will start out standing in Mountain Pose at the top of the mat.
Bring your hands together in prayer.
In steps parallel,
Toes in line with each other.
Shoulders rolled back and down.
Soft gaze forward or over the fingertips.
Inhale,
Sweep your arms out and up.
Exhale,
Forward fold.
Inhale to a halfway lift,
Either up to the fingertips or hands on shins.
Exhale,
Hands to the floor,
Jump back or step back.
And lower down,
Either to your belly or knees,
Chest and chin,
Or Chaturanga Dandasana.
Inhale,
Cobra or Upward Facing Dog.
Exhale,
Push back,
Downward Facing Dog.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Look forward,
Step or float your feet to the front.
Inhale,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Sweep your arms out and up.
Exhale,
Hands in prayer at heart center.
Coming into Surya Namaskar B.
Come into Chair Pose for just one breath.
Bend your knees,
Lower your seat.
Lean back on your heels,
Sweep your arms up overhead.
Exhale,
Straighten your legs and dive into Forward Fold.
Inhale,
Halfway lift.
Exhale,
Step or float back to Plank and lower down.
Your choice,
The belly,
Knees,
Chest and chin,
Or Chaturanga.
Inhale,
Cobra or Up Dog.
Exhale,
Down Dog.
Step your right foot forward between your hands.
Left heel comes down.
Torso and arms lift up to Warrior I.
Exhale,
Hands to the floor,
Step back,
Lower down.
Your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Down Dog.
Left foot forward,
Right heel down,
Warrior I on the left.
Torso and arms lift up as you inhale.
Exhale,
Hands to the floor,
Step back,
Lower down.
Your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Down Dog.
Three breaths.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Look forward,
Step or float your feet to the front.
Inhale,
Halfway lift.
Exhale,
Forward Fold.
Back to Chair Pose.
Bend your knees,
Lower your seat.
Inhale,
Sweep your arms up overhead.
Exhaling to Mountain Pose.
Straighten your legs,
Hands to prayer at heart center.
Inhale,
Sweep your arms out and up.
Exhale,
Forward Fold.
Inhale,
Halfway lift.
Exhale,
Step or float back,
Lower down.
Your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Down Dog.
Step the right foot forward between your hands,
And bring your left knee down to the floor.
Option 1,
Stay here.
Option 2,
Bring both hands up to the right knee.
Option 3,
Both arms up overhead.
Sink your hips forward for a low knee down lunge.
Breathe in.
Breathe out one.
Breathe in.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Bring your hands to the floor on either side of the right foot,
If they're not already there.
Straighten your left leg out and bring the left heel down.
Lift the torso up,
Deep lunge on the right knee,
Coming into Warrior Pose 2.
Hips and chest are facing the left side of the mat.
Right arm is reaching forward.
Left arm is reaching straight back.
Relax your shoulders back and down.
Turn your head so that your chin and eyes are gazing over the right fingertips.
Warrior 2,
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Coming into Extended Side Angle.
Keep the right knee bent.
Bring the right elbow over your left knee or thigh,
Or bring the right hand down to the floor or block just next to the right foot,
To the inside.
Left hand can be at the left hip,
Reaching up to the ceiling or extended up overhead.
Extended Side Angle.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Come up.
Turn and face the left side of your mat,
Coming into a Wide-Legged Forward Fold.
Turn the toes in and the heels out.
Bring your hands to your hips.
Roll your shoulders back.
Lift the heart.
Find a back bend.
Look upward.
Exhale.
Draw the lower belly in as you come into a Forward Fold.
Slide your hands down to the shins or grab onto your ankles or your big toes in Yogic Toe Lock.
Inhale,
Lengthen.
Exhale.
Bend your elbows.
Fan them outward and come into a Forward Fold.
Release your neck and let the crown of the head reach down toward the mat.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Bring your hands to the floor.
Turn the right toes to the front.
Walk your hands around to either side of the right foot.
Bend the right knee.
Step back into Plank Pose.
You can hold here in Plank or come down to Elbow Plank for more of a challenge.
Five breaths.
Breathe in.
Breathe out one.
Breathe in.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Lower down to your belly.
Interlace your fingers together behind your back,
Coming into Locust Pose,
Shalabhasana.
Press the palms together.
Inhale,
Straighten your elbows,
Lift the arms up,
Lift your chest,
Legs,
And hold.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Lower down.
Breathe in.
Bring the hands to the floor alongside your ribs,
Fingers forward.
Inhale,
Lift a Cobra.
Exhale,
Push back,
Downward Facing Dog.
Take a breath here.
Breathe in.
Breathe out.
Bring your hands together at the top so that your thumbs are touching.
You can step or jump your feet forward,
Coming into a low squat.
Feet are to the outside edges of your hands.
Lower your hips.
Bring the hands to prayer.
Use your elbows to push the knees apart.
Slide your shoulder blades back and down.
Soft gaze straight ahead.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Option for Crow Pose.
Bring your hands to the floor.
Bring your knees up nice and high into the backs of your arms or into the armpits.
You can lift up one foot at a time or lift up both feet and hold.
Just hold here for a couple of breaths.
Lifting up nice and high through the low belly.
When you're ready,
Step or jump back into Plank Pose.
Lower down,
Your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Down Dog.
Step your left foot forward between your hands.
Bring the right knee down to the mat.
You can keep your hands on the floor or bring them both up to the left knee or lift them up overhead.
Sink the hips forward,
Low knee down lunge.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Bring your hands down to the floor if they're not there already.
Setting up for Warrior Pose Two.
Straighten the right leg.
Bring the right heel down.
Torso comes upright.
Nice deep lunge in the left knee.
Left arm reaching forward,
Right arm reaching back.
Turn the head.
Soft gaze over the left fingertips.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Coming into Extended Side Angle.
Bring your left elbow over the left thigh or knee or bring your left hand to the floor or a block just inside the left foot.
Right hand to the right hip or reaching straight up to the ceiling or sweep it up overhead reaching toward the front edge of your mat.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out one.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Come up.
Turn and face the right side of your mat.
Toes in,
Heels out.
This time,
Clasp the hands behind your back.
Coming into a Wide-Legged Forward Fold.
Interlace your fingers together,
Press the palms together.
Roll your shoulders back,
Lift the heart,
Look upward.
Exhale,
Come into your Forward Fold and let your hands reach up towards the ceiling and then back behind you.
Let your neck release,
Crown of the head reaching down toward the floor.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release your hands to the floor.
Walk your hands around on either side of the left foot.
Step your left foot back next to the right and we'll hold here in Plank Pose.
On an inhale,
Reach the right arm forward.
Exhale down.
Inhale,
Reach the left arm forward.
Exhale down.
Legs,
Inhale,
Lift the right leg.
Exhale down.
Inhale,
Lift the left leg.
Exhale down.
One more breath in Plank Pose.
Exhale,
Lower down to your belly.
Coming into Sphinx Pose.
Bring your elbows underneath your shoulders,
Forearms to the floor,
Fingers wide,
Palms down.
Hands and elbows are shoulder width apart.
Lift through the heart.
Roll your shoulders back and down.
Soft gaze straight ahead.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Lift a Cobra or push to Up Dog.
Exhale,
Downward Facing Dog.
Coming into Half Pigeon on the right.
Inhale,
Lift the right leg up and back.
You can give the hips a little bit of a rotation.
Open up that right hip.
Bend your right knee.
Bring the right heel toward the left glute.
Get a nice stretch here.
On an exhale,
Bring the right knee forward all the way behind the right wrist.
Bring that knee all the way to the front of the mat.
Down to the mat behind the right wrist.
Take your right foot and slide it over to the left side of the mat.
Bring your left knee down to the floor.
If you need to,
You can add a cushion,
A blanket,
Or a block underneath that right hip.
Inhale,
Walk your hands back toward your hips so you lift the chest.
Find a back bend.
Open up that left hip flexor.
On an exhale,
Walk your hands forward and rest your forehead down on the floor or your hands holding here.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Walk your hands in.
Lift the chest.
Take your left leg and swing it around toward the front and cross it over the right knee.
We'll come into Half Lord of the Fishes,
A seated twist,
Twisting to the left.
Left foot's on the floor,
Crossed over the right knee.
Right leg just stays on the floor where it was.
Wrap the right arm around the front of the left shin and the left hand of the floor behind you.
Inhale,
Lengthen upward.
Exhale,
Rotate the torso and the head goes last,
Looking over the left shoulder.
Option to cross the right arm to the outside of that left leg if you like.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release the pose.
Come back to center and we'll just swing the right leg back,
Coming into a seated Half Pigeon with the left leg forward.
So this time the left knee will be pointed toward the front.
The left foot is a little bit over toward the right side of the mat.
Right leg is going to sweep all the way around,
Extending backward with the knee on the floor.
Walk your hands in towards your hips.
Lift up,
Find a back bend and this time open up the right hip flexor.
On an exhale,
Walk your hands forward.
Come down to your elbows or rest your forehead down on your hands.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Walk your hands back in.
Come up and this time we'll swing the right leg back to the front,
Coming into that seated twist,
This time twisting to the right.
Place the right foot,
Cross it over that left thigh.
Place the right foot on the floor.
Right knee is pointed up to the ceiling and the left foot is next to the right hip.
Right hand to the floor behind you.
Inhale,
Lift up.
Exhale,
You can either wrap that left arm around the front of the right shin or cross it over the right leg,
Taking your twist,
Looking over the right shoulder.
Half Lord of the Fishes.
Breathe in.
Breathe out one.
Breathe in.
Breathe out one.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Back to center.
Extend both legs forward,
Life flat on your back.
Preparing for shoulder stand.
Arms down alongside you.
Bend your knees,
Feet on the floor.
When you're ready,
Use your abdominals and lift your hips up off the floor.
Extend your feet up towards the ceiling.
Bend your elbows.
Place your hands on the back of your hips.
Tuck the shoulders under.
Make sure there's space between your chin and the sternum.
Looking upward towards the ceiling over your toes.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Lower your toes down.
Roll your way out.
Coming into fish pose,
Matsyasana.
Legs are straight on the floor.
Feet together.
Bring your hands together underneath your glutes.
Palms down,
Thumbs touching.
Shimmer your elbows closer together behind you.
Push into the mat with your elbows.
Lift your chest up towards the ceiling.
Roll the shoulders back.
Let the crown of the head reach back toward the mat.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release the pose.
Lift your head.
Look over your feet and lower yourself down.
Hug your knees in towards your chest.
Rock from side to side.
Lift your nose up to your knees.
Take a breath in.
And on an exhalation,
Release your whole body into the mat.
Coming into final relaxation or Shavasana.
Let your feet be a little bit wider than your hips.
Tuck your shoulders under.
Palms facing up.
Keep your awareness inside of the body.
Focus on the breath.
And as your body starts to release and relax,
You can adjust your position.
And then commit to stillness.
Imagine the breath flowing in through the center of your chest.
And as you exhale,
It comes up and out through the forehead,
Spaced between the eyebrows.
Inhaling chest.
Exhaling forehead.
Inhale chest.
Exhale forehead.
Allow your body to be a little bit more relaxed with each exhalation.
Notice how your body feels after practice.
Take a moment to give yourself some thanks for showing up today and practicing.
Thank your body for participating and being healthy enough to do so.
Start to move your hands and your feet.
Give yourself a long stretch.
Bend your knees.
Feet on the floor.
Roll over to one side and come up to sit.
Bring your hands together in prayer at heart center.
And bow your forehead down to your fingertips.
Thank you for practicing yoga with me today.
I hope you enjoyed today's practice.
And I hope you have a wonderful rest of your day.
Be well.
4.9 (18)
Recent Reviews
Meg
July 9, 2025
Love this practice! Always feel amazing after ALL of your yoga practices!
April
April 10, 2025
A delicious practice! Perfect for travel and counteracting jet lag! Thank you! 🙏🏼