Vinyasa Yoga Practice 6: Short & Sweet
A well-rounded practice in just 25 minutes. Sun salutations A & B, two standing series, a seated cool down and final relaxation. Just enough for when you are short on time. Feel refreshed and balanced. A great daytime practice. This track contains ambient sounds in the background
Transcript
Welcome to an all levels vinyasa practice.
This practice is going to be a short practice that you can do anytime throughout the day,
Maybe as a quick jump start in the morning or if you're just trying to squeeze something in if you don't have a lot of time.
Let's start at the top of the mat.
Coming into mountain pose with feet together,
Hands together in prayer at heart center,
Standing up nice and tall,
Crown of the head is lifted.
Surya namaskar,
Inhale,
Sweep the arms up,
Gaze over the thumbs,
On an exhale forward fold,
Hinge at the hips,
Hands to the floor.
Inhale halfway lift,
Exhale step or hop back to plank,
Lower down either the belly,
Knees chest and chin or chaturanga dandasana.
Inhale to cobra or upward facing dog,
Exhale back downward facing dog.
Three breaths here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Looking forward,
Step or hop your feet to the front,
Inhale halfway lift,
Exhale forward fold.
Inhale rise all the way up,
Gaze over the thumbs,
Exhale hands in prayer at heart center.
Inhale sweep the arms up,
Exhale forward fold,
Inhale halfway lift,
Exhale step or float back,
Lower down,
Your choice.
Chaturanga,
Knees chest and chin or the belly.
Inhaling to cobra or upward facing dog,
Exhaling back downward facing dog.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe in,
Breathe out three.
Looking forward,
Step or hop your feet to the front,
Inhale halfway lift,
Exhale forward fold.
Inhale rise all the way up,
Gaze over the thumbs,
Exhale hands in prayer at heart center.
Coming into surya namaskar b,
Bend your knees,
Lower your seat,
Inhale arms lift up,
Exhale straighten the legs,
Dive into forward fold.
Inhale halfway lift,
Exhale step or float back,
Lower down,
Your choice.
Inhale cobra or up dog,
Exhale downward facing dog.
Warrior one on the right,
Bring the right foot to the front,
Left heel down,
Inhale,
Torso and arms lift up,
Exhale hands to the floor,
Step back,
Lower down,
Your choice.
Inhale cobra or up dog,
Exhale downward facing dog.
Warrior one on the left,
Step the left foot to the front,
Right heel down,
Inhale lift up,
Exhale hands to the floor,
Step back,
Lower down.
Inhale cobra or up dog,
Exhale downward facing dog.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Step the right foot forward,
Bring the left heel down,
Lift the torso and arms up,
Chest and hips open to the left,
Coming into warrior two,
Right arm reaches forward,
Left arm reaches back.
Nice deep lunge in the right knee,
When you look down you can see the right big toe just inside the right knee.
Gaze over the right fingertips,
Holding here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Coming into reverse warrior,
Reach the right hand up to the ceiling,
Left hand down the back of the left thigh,
Keep that bend in the right knee,
Gaze over the right fingertips,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Coming to extended side angle,
Bring the right elbow over the right knee or right fingertips to the floor inside the right foot.
Take the left ribs up towards the ceiling,
Deepen the lunge,
Bring the right hand to the right hip or hand reaches up to the ceiling or extend that arm up overhead towards the top of the mat.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe in,
Breathe out three.
Bring both hands to the floor on either side of the right foot,
Step back into high pushup,
Exhale,
Lower down,
Your choice,
Inhale to cobra or up dog,
Exhale downward facing dog.
Warrior two on the left,
Bring the left foot to the front,
Right heel down,
Lift the torso and arms up,
Chest and hips are open to the right side of the mat,
Left arm reaches forward,
Right arm reaches back,
Gaze over the left fingertips.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Reverse warrior,
Bring the left hand up towards the ceiling,
Right hand down the back of the right thigh,
Gaze up over the left thumb,
Keep that deep lunge in the left knee.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe out three,
Breathe in,
Breathe in,
Breathe out three.
Coming to extended side angle,
Bring the left elbow over the left knee or left hand to the floor to the inside of the left foot,
Roll the right ribs up towards the ceiling,
Deepen the left knee,
Right hand can be on the right hip,
Reaching up to the ceiling or extended up overhead towards the front end of the mat.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Bring both hands down to the floor on either side of the left foot,
Step back into high push up,
Exhale lower down to the belly.
Coming into locust pose,
Salabhasana.
Bring the arms out to the sides for airplane arms,
Palms down,
Knees together,
Feet together.
On an inhale,
Lift your legs,
Chest,
Arms,
Head and hold,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Lower down.
Bring the hands next to the ribs,
Palms down,
Fingers forward,
Elbows close to the body.
Inhale lift to cobra,
Exhale push back downward facing dog.
Looking forward,
Step or hop your feet to the front,
Inhale halfway lift,
Exhale forward fold.
Inhale rise all the way up,
Long stretch,
Gaze over the thumbs,
Exhale hands in prayer at heart center,
Mountain pose.
Coming into chair pose to hold,
Bend your knees,
Lower the seat,
Inhale arms and chest lift,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Inhale straighten the legs,
Sweep the arms up overhead,
Exhale forward fold,
Hands to the floor.
Separate your feet so they're hip distance apart.
Coming into big toe pose,
Take the first two fingers and hook them around the big toes,
Thumb is placed at the tip of the big toe.
Lift up slightly,
Lengthen the spine,
Look forward,
Slide the shoulder blades back towards the sacrum,
Fan the elbows out to the sides.
On an exhale,
Pull yourself deeper into the forward fold,
Release your neck,
Let the crown of the head reach to the floor.
Starting here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Place the big toes,
Inhale,
Come up to a halfway lift,
Exhale,
Step or hop back,
Lower down,
Your choice.
Inhale cobra or up dog,
Exhale downward facing dog.
Coming into warrior one on the right foot,
Step your right foot to the front,
Left heel down,
Torso and arms lift up.
You can take any arm variation that you like or just keep the arms reaching overhead.
Soft gaze forward,
Deep lunge in the right knee.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Bring the hands together in prayer,
Coming into revolved side angle.
Option to bring the left knee down to the mat or to keep the left leg straight.
On an inhale,
Hands to prayer at heart center,
Point the left heel up to the ceiling,
Exhale,
Take your twist and bring the left elbow to the outside of the right knee.
Holding here,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Inhale come back to center,
Straighten the right leg,
Open the hips and chest to the left side of the mat.
Extend the arms out,
Right in front,
Left in back.
Adjust your feet,
Make sure the left heel is to the left side of the center line of your mat and the right foot is facing forward on the right side of the center line of your mat.
Coming into triangle pose,
Take a breath in,
Both legs are straight.
On an exhale,
Hinge at the right hip,
Bring the right hand down to the right shin or to the floor.
Left hand can be at the left hip or reaching up to the ceiling.
Gaze down or up over the left thumb.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe in,
Breathe out three.
Look down,
Inhale,
Come up,
Exhale warrior two for just a breath,
Bend that right knee.
Inhale both hands to the floor,
Exhale step back and lower down to the belly.
Coming into either sphinx pose or bow pose,
Yogi's choice.
Sphinx pose has elbows directly under the shoulders,
Forearms down on the floor,
Hands are shoulder width apart,
Palms down,
Fingers spread wide.
Chest lifts forward as the shoulders pull back,
Relax the lower body.
And a sphinx pose.
Bow pose,
You can bend your knees,
Grab onto your ankles or your feet and when you're ready,
Push your feet into your hands and lift up.
Bend your back bend,
Here we go,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Lower down.
Hands next to the ribs,
Fingers forward,
Elbows close to the body.
Lift a cobra or up dog,
Exhale push back downward facing dog.
Coming into warrior pose one on the left,
Bring your left foot to the front,
Right heel comes down to the mat.
Lift the chest and arms,
Reach up and hold,
Deep lunge in the left knee.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Bring the hands to prayer,
Point the right heel up coming to revolved side angle,
Option to bring the right knee down to the mat.
Take a breath in,
Exhale,
Take your twist,
Right elbow over the left knee.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Inhale come back to center,
Bring the right heel down,
Straighten the left leg,
Lift up,
Hips and chest open to the right side of the mat,
Coming into triangle pose.
Extend your left hand forward,
Right hand back.
Make sure your left foot is on the left side of the center line and the right heel is on the right side of the center line.
On an exhale,
Hinge at your left hip and reach the left hand down to the left shin or the floor.
Keep the right ribs up to the ceiling,
Right hand can stay on the right hip or reach up.
Hold here.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Breathe in,
Breathe out three.
Look down,
Inhale come up,
Exhale warrior two,
Bend your left knee,
Bring both hands down to the floor,
Step back into high push up,
Exhale lower down,
Your choice.
Inhale to cobra or up dog,
Exhale push back downward facing dog.
One breath here,
Breathe in and breathe out.
Looking forward,
Step or hop your feet all the way through to a seated position.
Take a seat,
Hips in the center of the mat,
Legs extending forward.
Place your hands on the floor behind you,
Fingers pointing towards you or out to the sides.
Hands are about 8 to 10 inches back.
You can do this with straight legs or bent knees coming into either inverted plank or inverted tabletop.
So bend your knees if you're coming into inverted tabletop,
Keep your legs straight for inverted plank.
Feet together for plank,
Feet hip distance apart for tabletop.
Inhale,
Lift your hips up towards the ceiling and hold.
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Lower your hips down,
Bend the right knee in towards the body,
Place the foot on the floor coming into marici's twist.
Keep your left leg extended straight,
Toes pointing up to the ceiling.
Right hand goes to the floor behind you.
Wrap your left arm around the front of the right shin.
Look over the right shoulder.
To go deeper,
Bring the left elbow to the outside of the right knee.
Three breaths,
Breathe in,
Breathe out one,
Breathe in,
Breathe out two.
Breathe in,
Breathe out three.
Inhale,
Come back to center,
Coming into head to knee pose.
Take the right knee,
Open it up out to the side,
Sole of the right foot to the inside of the left thigh.
One hand on either side of the left leg,
Walk your hands forward,
Coming into a forward fold over the left leg.
Toes pointed up to the ceiling.
Hold the sole of the left foot if you like.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Inhale,
Come up,
And extend the right leg forward.
Coming into Marici's twist on the other side,
Bend your left knee.
Place the sole of the left foot on the floor,
Just a few inches away from the right thigh,
Knee pointing up to the ceiling.
Left hand on the floor behind you,
Right arm wraps around the front of that left shin.
Go deeper,
Bring the right elbow to the outside of the left knee for the twist.
Look over the left shoulder.
Three breaths.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Inhale,
Come back to center.
Head to knee pose on the other side.
Let the left knee open up.
Sole of the left foot on the inside of the right thigh.
Right toes pointed up to the ceiling.
Sit up nice and tall.
One hand on either side of the right leg.
On an exhale,
Walk your hands forward,
Come into a forward fold.
Hold onto the sole of the right foot if you can.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three.
Inhale come up.
Life flat on your back for final relaxation.
Just a few minutes to allow your body to integrate the practice.
Adjust your body.
Tuck the shoulder blades underneath just a little bit.
Let there be space between your sides and the arms.
Let your lower back be in a neutral position.
Feet separated.
Toes can point out to the sides.
Elongate the neck if you like.
And with each exhalation,
Allow the body to get just a little bit more relaxed.
Allow the body to get just a little bit softer.
Relax your feet and your calves.
Relax your thighs and hamstrings.
Relax your glutes and your hips.
Relax your lower belly.
Relax your whole abdomen.
Relax your chest and ribs.
Your back.
Shoulders and arms.
Relax your neck and your face.
Keep your awareness inside the body.
Bring your awareness to the center of your chest.
To the forehead.
Start to move your hands and your feet.
Give yourself a long stretch.
Bend your knees.
Put your feet on the floor.
Roll over to one side and push yourself up to sit.
Put your hands on your lap or hands to prayer.
Thank you for practicing yoga today.
I hope you enjoyed the practice and have a wonderful rest of your day.
Meanwhile.
.
.
.
.
4.9 (160)
Recent Reviews
Rachel
June 17, 2025
Great vinyasa flow. Exactly what I was looking for this morning! I appreciated the mindful breathing during each pose.
Caroline
February 19, 2025
Amazing, fabulous queuing.. I could follow exactly and the practice was wonderful. Thank you!
Meg
September 25, 2024
Rebecca is by far my favorite yoga teacher on this app- i continue to utilize her yoga videos, both live and in her library every week.
Elle
June 22, 2024
I cannot thank you enough! Your recordings have allowed me to let so much more movement into my life. Thank you, thank you! Be well!
Judy
November 3, 2023
Awesome! A much needed break for movement, release, and calm.
John
July 5, 2023
Been missing your live sessions but this short 27 min hit the spot. Thanks!
Amanda
March 5, 2023
Perfect practice when you’re short on time. Short & sweet! Loved the mix of poses. Somehow felt complete even though it was less than 30 minutes! Thank you! ❤️😁🙏🏻
Denise
November 18, 2022
Fabulous practice for when I have just under a half hour for a yoga session! Thanks!
Fee
November 9, 2022
Exactly what I've been trying to find! Thank you x
Giulia
September 29, 2022
Thank you for this wonderful practice
Debi
May 23, 2022
I am obsessed with your style of flow! Thanks for adding these practices that we can do anytime! Blessing to you!💐