30 min Intermediate Standing Yoga Flow | Full Body Flow For Strength & Flexibility | Minimal cues

Introduction

This tutorial provides a step-by-step guide to an intermediate standing yoga flow designed to enhance strength and flexibility. The session includes various standing poses with arm variations and binds, making it a comprehensive full-body workout. It's essential to listen to your body throughout the practice, especially regarding shoulder flexibility. A yoga block is recommended for specific poses to aid in alignment and support.

Step 1: Prepare Your Space

• Choose a quiet area with enough room to move freely.
• Use a yoga mat for comfort and stability.
• Gather yoga props such as blocks and straps, especially if you have limited flexibility.

Step 2: Warm-Up

• Start with gentle movements to warm up your body.
• Include neck rolls, shoulder shrugs, and wrist circles.
• Transition into a few rounds of Sun Salutations to activate your muscles and increase blood flow.

Step 3: Begin the Standing Yoga Flow

• Mountain Pose (Tadasana): Stand tall with feet hip-width apart, arms at your sides. Focus on grounding your feet and lengthening your spine.
• Forward Fold (Uttanasana): Hinge at your hips, bend forward, and let your head hang. Keep a slight bend in your knees if necessary.
• Halfway Lift (Ardha Uttanasana): Lift your torso halfway, placing hands on your shins or thighs, keeping a flat back.

Step 4: Transition to Core Poses

• Warrior I (Virabhadrasana I): Step one foot back, bend the front knee, and raise your arms overhead. Ensure your hips face forward.
• Warrior II (Virabhadrasana II): Open your arms to the side, gaze over your front hand, and adjust your back foot to align with your hips.
• Reverse Warrior (Viparita Virabhadrasana): Lower your back hand to your back leg and extend your front arm overhead.

Step 5: Incorporate Arm Variations

• Add various arm positions while holding poses, such as:
  • Extended arms for balance.
  • Hands on hips for stability.
  • Interlacing fingers behind your back for a shoulder stretch.

Step 6: Explore Bound Variations

• Introduce bound poses such as Bound Triangle or Bound Side Angle:
  • Ensure proper alignment and engage your core.
  • Modify with a strap or block if you cannot reach your hands together.

Step 7: Cool Down and Close

• Gradually transition to grounding poses, such as:
  • Tree Pose (Vrksasana): Focus on balance by bringing one foot to your inner thigh or calf.
  • Standing Forward Bend (Uttanasana): Repeat to release tension from the back.
• Finish with Mountain Pose to center yourself and breathe deeply.

Conclusion

This 30-minute intermediate standing yoga flow promotes strength and flexibility while encouraging mindfulness and body awareness. Remember to modify poses according to your comfort and listen to your body throughout the practice. For further exploration, consider integrating more standing yoga videos into your routine or trying out different yoga styles to enhance your practice. Enjoy your journey to greater strength and flexibility!