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25 min Yoga for Flexibility - Slow & Mindful Stretching Practice
by Yoga with Kassandra
💡 TLDW (Too Long; Didn't Watch)
Slow 25-minute yoga flexibility flow for intermediate practitioners focusing on full-body stretching
by Yoga with Kassandra
Slow 25-minute yoga flexibility flow for intermediate practitioners focusing on full-body stretching
A slow, mindful yoga flow designed for intermediate practitioners to increase overall flexibility and mobility. This full-body sequence requires no props and focuses on stretching the hips, hamstrings, spine, and side body while maintaining breath awareness throughout the practice.
Sit with your right shin slightly staggered in front of the left. Sit tall through your spine and merge with your breath. Inhale to reach arms up, exhale to press them down. Interlace hands, flip palms up, lift chest toward the sky for a gentle backbend.
0From seated position, bring your left hand to your right knee and right fingertips behind you for a twist. Repeat on the other side. Then extend one leg out to the side and reach the opposite arm up and over, rolling the shoulder back to stretch the side body.
Come to tabletop position on hands and knees. Inhale, drop your belly, lift your gaze, and curl your tailbone up (cow). Exhale, round your spine, and tuck your chin to chest (cat). Flow through several rounds to warm up the entire spine.
From tabletop, lift your hips up and back into downward-facing dog. Walk your hands forward slightly, relax your neck, and actively push your palms into the floor. Bend one knee while straightening the other, alternating to warm up the legs.
Step one foot forward between your palms into a low lunge. Keep your back knee down, lift your chest, and reach your arms up. Then circle your back toes under, lift your back knee, and spin your back foot parallel for Warrior 2. Bend your elbows toward your rib cage and squeeze shoulder blades together.
From Warrior 2, straighten your front leg and bring your back toes slightly inward. Move your hips back and extend your front arm forward and down while reaching your back arm up toward the sky for a triangle stretch.
Return to downward dog and step your front foot to the outer edge of your opposite hand for a wide lunge. Then lower your back knee to the floor, walk your hands toward one side, and push your hips back to stretch the hamstrings. Add a twist by extending the opposite arm up. Finally, release into pigeon pose for deep hip opening.
From pigeon, rock onto your hip and extend your top leg forward. Wrap that knee over the other, stacking them if possible. Bend your elbows at 90 degrees and try to bind your hands behind your back. Broaden through your upper back as you fold forward.
Lie on your back and pull your knees toward your belly. Grab your feet, stack your ankles over your knees, and use your elbows to push your knees wider. Rock gently side to side. Then extend your arms into a cactus shape and drop both knees to one side for a gentle spinal twist.
Release the twist and come into Savasana, your final resting pose. Straighten out on your mat, extend your arms and legs, palms facing up. Take deep belly breaths and notice the sensations in your body. Stay here for several minutes to integrate the practice.
After Savasana, deepen your breath and move your fingers and toes. Stretch your arms overhead. Roll to one side and come up to seated. Join your palms at your heart, take a moment of gratitude for yourself, and close with a chant if desired.