SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
    • Yoga
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
  • Calculators
    • BMI & Ideal Body Weight
    • BMR & Calories per Day
    • Fitness Test
    • Lean Body Mass & Body Fat Percentage
    • Macros & Calorie Intake for Weight Loss
    • Resting & Recovery Heart Rates
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Strength & Flexibility Yoga Flow

Strengthen your body, improve flexibility, and boost your energy levels with this 12-Minute Strength & Flexibility Yoga Flow.

These bodyweight-bearing poses help keep your body youthful, assist in building strong and flexible muscles, and clear the mind!

Strength & Flexibility Yoga Flow

Strengthen your body, improve flexibility, and boost your energy levels with this 12-Minute Strength & Flexibility Yoga Flow! https://www.spotebi.com/yoga-sequences/strength-flexibility/

Description: Repeat this flow 2 times and breathe deeply and fully.

Strength & Flexibility Yoga Flow Instructions

1. Upward salute pose: 30 seconds. Inhale, turn your palms out and bring your arms up and overhead. Expand the chest, look up and maintain your neck and head relaxed. Bring your palms together, lengthen the spine and stretch your shoulders and belly.

2. Standing forward bend pose: 30 seconds. Exhale slowly as you bend from the hip joints, draw your belly button slightly in and lengthen your torso.

3. Low lunge pose: 30 seconds. Step your right foot forward, lower your left knee to the floor and breathe in as you lift your torso up and sweep your arms out to the sides and overhead.

4. Plank pose: 30 seconds. Place your hands on the floor and step your right leg back, beside the left.

5. Low plank pose: 15 seconds. Breathe out as you bend your elbows until your arms form a 90-degree angle.

6. Cobra pose: 30 seconds. Lie on your belly and inhale as you straighten your arms and lift your chest off the floor.

From the Shop

Monthly Membership
Monthly Membership

7. Downward facing dog pose: 30 seconds. Breathe out as you lift your hips up and back and extend your arms and legs.

8. Low lunge pose: 30 seconds. Step your left foot forward, lower your right knee to the floor, and inhale as you lift your torso up and sweep your arms overhead.

9. Chair pose: 30 seconds. Step your right leg forward, beside the left, bring your arms up with the palms facing each other and, as you breathe out, bend your knees and sit back.

10. Standing forward bend pose: 30 seconds. Exhale as you fold completely at the waist.

11. Plank pose: 30 seconds. Place your hands on the floor and step both feet back.

12. Child’s pose: 30 seconds. Sit on your heels, and breathe out as you lay your torso down and stretch your arms in front of you.

Yoga Sequence Video

Yoga Sequence Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Popular Workouts

Core Workouts

Tummy Tuck Workout

Luckily, there are lots of non-surgical, natural alternatives to a tummy tuck, and these six exercises will help you burn fat, build muscle, and …

Lower Body Workouts

Inner & Outer Thigh Quick Burn

10 minutes is all you need to burn fat and get tight, toned, gorgeous thighs! This Inner & Outer Thigh Quick Burn includes 6 of the best lower body …

Yoga Flows

Weight Loss Yoga Flow

Try this 14-Minute Weight Loss Yoga Flow to increase your metabolism, strengthen the body and boost your calorie burn. These 12 easy …

Fitness Challenge
4-week fresh start
Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Fitness Challenge

4-week fresh start

Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Featured Recipes

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Chocolate-Hazelnut & Peanut Butter Clusters Recipe / @spotebi

    These decadent clusters are a chocolate lover's dream! This recipe for … [Read More...]

    Bacon & Veggies Red Bean Stew Recipe / @spotebi

    Winter food doesn't get more comforting than this Bacon & Veggies … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    The Fat Loss Edition / @spotebi

    12-Week Weight Loss Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2021 Spotebi - All rights reserved