A Great Hot Yoga Replacement Flow

by Jenni in


Last week I was a bit under the weather but, before hitting my pillow hard for two days, I did this yoga flow as a replacement for not being able to get to hot yoga. It was a great flow that had me dripping with sweat after 15-minutes. The flow is only about 35-minutes long, but should leave you sweating and sore the next day. I would highly recommend this to anyone looking for a quick but effective workout or those who do not enjoy slow moving yoga flows quite as much as their power yoga counterparts.


Beginner Yoga

by Jenni in


I recently found this yoga instructor on YouTube and fell in love with these flows. The shortest yoga flow that she has is 20-minutes long and most of them are power flows. Ali does the entire class, then has a voice over explaining what to do, how to stand, when to breath, and a few other tips as well. This is, probably, the most similar instruction to an actual yoga class that I have found on YouTube.

Although this flow is a beginner yoga flow, it is fantastic for anyone. I did this flow a few nights ago and still have some sore spots here and there. Ali is great at reminding us to push ourselves and stand with correct posture, activating every muscle during the flows. Yes, the flows are super simple, but it gives those who are new to yoga a chance to hone in on those tiny muscles and perfect each movement.  

If you want a bit more intense of a flow, this Power Vinyasa is what i will be doing today. It is not long and looks to be a bit more intense that the beginner flow.  


Yoga for Flexibility

by Jenni in


Next week we will be touching on stretching and flexibility a bit more, but for now, I wanted to share a great yoga flow that will help with  flexibility. ​Keeping your muscles loose post workout will help stop tightness and pain, and also release harmful chemicals from your body. This yoga flow is great after a workout, or on it's own. Be sure to warm up a bit beforehand to get muscles loose and reduce the risk of overstretching. Five minutes of jogging mixed with some jumping jacks is the perfect pre-yoga warm up!


Yoga For Detox

by Jenni in


​Spring is officially here, which means the weather will be getting warmer and we will start coming out of our winter hibernation. This is my favorite time of year to get on a good health regimen and "clean house" for my body. So get your Green Smoothie and load up on some great detox poses to go along with that glorious season of spring! ​

These are just a few of my favorite yoga poses for detox. If you wish to make it into a super detoxifying flow, I suggest to start with some mountain poses and forward folds to get warmed up, followed by three to four sun salutations. Then, go through each sequence completely before continuing to the next. Each pose should be held for 20-60 seconds. 

Down Dog Sequence

Three Legged Down Dog

Three legged down dog is great for the digestive organs and abominable muscles. Start in down dog position, then lift the right foot off the floor. Tuck the leg in towards the chest and curl your back so the forehead and knee cap are touching. Hold this position, then extend the leg straight back behind you. Complete one sun salutation, then go to the left side.  ​

Side Angle Sequence

Complete the sequence one time through with the right leg, then one time through with the left. ​

Wide Legged Forward Fold

This pose will work the abdomen and get you ready for the ​triangle pose next. Forward folds also increase your heart rate and loosen any tight muscles in the back, legs, and arms. Spread legs about four feet apart and place hands on hips. Look up towards the ceiling and begin to, slowly, bend forward with a straight spine. Intertwine all but the index fingers behind your back and let the arms fall forward. Hold for at least 20 seconds before each triangle pose.

Revolved Triangle

This will work the abdomen, relieve back pain, and help with indigestion. Stand forward on your mat and jump your feet so they are about 4 feet apart. Lift your arms straight out to your side and rotate the left leg 45 degrees and the right leg 90 degrees forward. Rotate your thighs so they are in alignment with the feet and hips are facing forward as well. ​Rotate your left arm to the outside of the right foot and your right arm straight into the air. Hold for at least 30 seconds.

Extended Leg Side Angle Pose

This pose will stimulate the abdominal organs and reduce lower back pain! Stand at the front of your mat and jump the feet about four feet apart. ​Rotate the left foot 90 degrees and the right foot 45 degrees. Be sure that your knees are in alignment with your big toes. Bend the left leg, making sure the knee does not extend past the foot. Extend the body over your left leg and lift the right arm up towards the ceiling while placing the left fingertips on the inside of the left foot. Hold for at least 30 seconds.

Revolved Side Angle Pose

This will do wonders for your digestive system and your intercostal muscles! ​You can either start from standing like the last two poses, or flow from the Extended Leg Side Angle to this. 

After Extended Leg Side Angle is complete, stand straight up and rotate the hips ​so they are facing forward and evenly aligned. Twist your torso to the right until your left side of the body is over the right leg. Simultaneously rotate the back, left leg, forward.  For Intermediate, place left elbow on the outside of the right leg and put palms together in front of the chest. For advanced, place the left hand on the outside of the right foot and the left hand straight up into the air. Bend the right leg until it is at a 90 degree angle. Look towards your left hand and hold for at least 30 seconds.

​Floor Sequence

Full Boat

This pose is great for the abdominal organs and the heart. ​Start sitting on the floor with feet straight out in front of you, a straight back, and hands resting slightly behind you. Balance on your sit bones and bend the legs into the air. Keep abdomen tight and your back straight and lift arms straight out in front of you with palms up. Begin to straighten your legs until they are 45 degrees off the floor and straight. Hold this pose for at least 20 seconds.

Locus Pose

Locus pose will help with any indigestion you have, as-well-as back pain. Lay down with your stomach on the floor and palms facing up at your side. Begin by lifting the head, shoulders, torso, arms, and legs off the floor. Arms should be parallel to the floor, eyes should be gazing forward, and thighs should be off te ground as much as possible. Hold for 30-60 seconds. 

Plow Pose

Plow pose is one of my favorite ways to end a flow! It will help increase energy, stamina, and aid in digestion. Lay on your back with arms at your side and legs out straight. Raise legs straight up, off the ground and place hands on the hip bones. Balance here, with legs straight up in the air and backs straight, then begin to lower legs over your head. Keep your hands on your hips and lower legs until the toes touch the ground. If toes do not touch the ground without bending the spine, that is fine, a straight spine is most important. Once toes are on the floor, extend arms outward and hold the position for, at least, 45 seconds. Then, slowly reverse the flow back to starting. ​

Child's Pose

Rest after your yoga routine with Child's Pose. Begin by sitting on your feet and lower legs with back straight and hands by your side. Curl your back downward and rest your head on the ground. Hold this position for as long as you wish before going into resting pose. ​