10 Yoga Sequences to Flow Through

Coach Ira shares her 10 favorite Yoga videos with you that contain sequences to flow through anywhere – at home, at work, or at the gym. One of the great things about yoga is that you can do it anywhere and at any time of the day. You do not need any special equipment – even a mat can be replaced by a carpet, a towel, or a rug. Here are my top 10 yoga videos to get into the practice, it doesn’t matter where you are or what level you are at.

1) 45 min Ashtanga Express Flow, Sand and Steel Fitness FireFlow Series

Ashtanga is one of the oldest forms of Yoga. Ashtanga’s practice follows a consistent sequence of poses known as the primary series (more advanced students practice the secondary or tertiary series.) For most people, the primary series still contains too many unnecessarily difficult asanas. Plus beginners typically need two hours to complete the class. The Ashtanga Express simplifies the primary series making it far more approachable to beginners.

2) 10 min Morning Yoga Flow

If you have never done yoga or are a yoga beginner, I recommend giving this video a try. It is a short 10 min Morning Yoga Full Body Stretch that is very well suited for starters and can be done at any time of the day – who doesn’t have 10 min to slip in great stretches?

3) 20 min Chair and Desk Office Yoga

You are reading correctly – Yoga can be done anywhere, even during mid-day in the office at work. I highly recommend moving and take some steps at least once an hour, even better would be to stretch and complete this 20 min video. Your body will be thankful.

4) 60 min Power Yoga

This 60 min Power Yoga class is designed to make you sweat and challenge yourself – I like it because it is very well-paced and offers modifications. It will strengthen and stretch your entire body.

5) 20 min Intermediate Yoga Flow

I chose this video because it is a nice and calming flow with some deep stretches. 20 min can fit into every day and any time of the day. Edyn also shows that yoga is for everybody type – it does not matter if you are skinny, heavy, big, small, female, male, young, or old – yoga is for everybody.

6) 50 min Full Body Stretch Flow for Athletes

If you are on your rest day, this is a video you should check out. I also recommend this video to people who do not practice yoga specifically but would like to give it a try for all the great benefits yoga brings.

7) 30 min All-Level Yoga Inversion Flow

Want to see the world upside down? This is the video for you! This video dives into inversions, their benefits, and how to get started. If you want to learn how to do a headstand or to improve your headstand, give this video a try.

8) 30 min Vinyasa Arm Balance Flow

https://www.youtube.com/watch?v=mQ8TTIbYTMY Yoga is very diverse and colorful – this is a flow that focuses on flowing into different arm balances. This video will challenge you, make you sweat, and show you what you can learn from a consistent yoga practice.

9) 45 min Yin Yoga Class

Yin Yoga is slow, calming, and restorative for your body. This video targets the connective tissues of the spine. My recommendation is to go through this video at the end of a stressful day.

10) 45 min Yin & Yang Yoga Flow, Sand and Steel Fitness FireFlow Series

The Yin and Yang Flow begins with the high energy, body-drenching yang flow. The Yang builds into a challenging muscular sequence that will leave your legs burning and asking for more. We push and push for 30 minutes until you can take no more. And then, the practice switches to a relaxing Yin flow on the mat. Yin will help bring down your body and stretch your spine and legs.

Check Out Yoga Classes with Coach Ira at Sand and Steel Fitness:

We have plenty of options for Yoga at Sand and Steel!

  • Virtual private yoga (Monday-Friday morning)
  • Private in-person yoga (Tuesday, Thursday, Sunday)
  • Group classes (Thursday, Sunday)

View Ira’s Training Schedule

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