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Short Vinyasa Flow – 12 minute Yoga Routine

October 2, 2020 //  by Di Hickman//  18 Comments

Lately, I’ve found myself really enjoying shorter yoga classes. Right now it’s easier to get a couple of shorter yoga practices done, than an hour. Which is ok. After there is no right way, or time to practice yoga. If you are short on time, check out this short vinyasa flow routine.

12 minute yoga vinyasa flow short routine. Video available on YouTube

In conversations with other yoga teachers I’ve often heard that “you can’t do a yoga class in less than an hour!”. However, I say “yes you can!”. Is it the same experience? No. But it’s neither better, nor worse, just different.

You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with other benefits.

Short Vinyasa Flow

For this short vinyasa flow I wanted to get the feeling of movement and breath, but with some static holding of poses. After grounding, and a quick warm up it’s into the “meat” of the class Which features poses like three legged dog.

3-legged downward facing dog

After that, flow through from down dog into swan (a variation on pigeon). Great for opening the hips, and lengthening the glutes. Plus there is a back bend. Great for all the sitting I’ve been doing lately.

swan pose

After swan, sweep the legs around into boat pose. This is a fun transition, and once mastered easy to come into without the feet touching the floor. Boat pose challenges the core, balance, and focus!

boat pose - navasana

To get back around to do the other there is a really cool sukhasana to downward facing dog transition. Sit in sukhasana and fold over the legs. Reach the arms forward and rock the hips forward, bringing you to all fours. Then, step back into downward dog.

sukhasana transition to all fours and into downward facing dog.

If you’re like me and a fan of quick but frequent workouts throughout the day, this class is sure to be a regular in your fitness routine. Whether morning, evening, or as a midday energy boost this class works for them all.

Want a longer class?

This short vinyasa flow class is a short snippet of a longer class featuring pigeon, boat and upward facing plank. In addition to all the poses above and more! If you’d like longer format videos join my Patreon Community. Patrons get access to 2 exclusive videos each month.

upward plank, purvottanasana

Upward facing plank is one of my favorite poses. Such a strong pose, and works EVERYTHING! Which is the counter to my nemesis pose in this class, pigeon!

In short, what are you waiting for? Whether you sign up for the full hour, or the 12 minute class, come join in me on the mat!

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Reader Interactions

Comments

  1. Lyosha

    October 7, 2020 at 12:02 am

    I love your short practices and actually follow them. I try to practice yoga every day but I don’t always have enough time to do so. Short flows definitely help!

    Reply
    • Di Hickman

      October 13, 2020 at 12:45 pm

      Good to know! Since the pandemic I admit my own practice is often shorter and more often rather than full hour. Surprised me really.

      Reply
  2. Nkwm

    October 6, 2020 at 11:13 pm

    Great post as always. If we follow the principles of yoga, and the philosophy behind it, it won’t matter if it 12 mins or an hour. Thanks for the postures as well!

    Reply
    • Di Hickman

      October 13, 2020 at 12:45 pm

      Absoultely!!! We need to follow the path of yoga, not focus on the time spent on the mat!

      Reply
  3. Indya | The Small Adventurer

    October 6, 2020 at 9:52 pm

    I didn’t realise there was so much drama and debate around the length of yoga sessions I feel like any amount is better than nothing! When I was better at making yoga part of my daily routine, I began with 30 minute sessions, then eventually bumped it up to an hour, but not everyone has that much time to spare, and it can change depending on your day – which is when routines like this come in handy!

    Reply
    • Di Hickman

      October 13, 2020 at 12:44 pm

      Definitely, there are people out there saying that anything less than 90 minute asana session isn’t possible. When really true yoga is done 24/7.

      Reply
  4. Lori Bosworth

    October 6, 2020 at 12:58 pm

    This short vinyasa flow class is great to do just before you start your work day at home. No excuses that you don’t have time for yoga!

    Reply
    • Di Hickman

      October 13, 2020 at 12:43 pm

      absolutely no excuses! I have some 5 minute classes too!

      Reply
  5. MELANIE EDJOURIAN

    October 6, 2020 at 10:05 am

    It’s great that here are short routines that you can slot in around your day. I think quick workouts when you can work best.

    Reply
    • Di Hickman

      October 13, 2020 at 12:42 pm

      Yep I love shorter classes now I’m at home all day. Odd as I imagined it would be totally different!

      Reply
  6. Britt K

    October 5, 2020 at 3:24 pm

    Thank you so much for putting videos like this together. Right now, with all the restrictions in place, a lot of people aren’t comfortable going to in person classes. Having online options like this are ideal!
    I’m a total beginner and don’t really know much (if anything) about vinyasa flow, but I am going to give this a try!

    Reply
    • Di Hickman

      October 13, 2020 at 12:41 pm

      That’s awesome you’re going to give it a try! Yes, so many people cannot get to in person classes so I’ve been trying to put out more content!

      Reply
  7. Pooja Sharma

    October 5, 2020 at 12:34 am

    I have to try the upward facing plank and boat pose since this stretching could help me a lot. I am working towards achieving upper body strength and both poses could help me.

    Reply
    • Di Hickman

      October 13, 2020 at 12:40 pm

      Upward plank is a STRONG pose and would definitely help with upper body strength! just warm up the shoulder REALL WELL beforehand!

      Reply
  8. Kemi

    October 4, 2020 at 7:21 pm

    I gotta try this vinyasa flow more now. I’m a bit rusty all these months but a 12min stretch will do the body good.

    Reply
    • Di Hickman

      October 13, 2020 at 12:39 pm

      yes, we don’t need to do long lengthy practice sessions. Most of us don’t have that free time anyway! So short ones throughout the day!

      Reply
  9. alison netzer

    October 3, 2020 at 5:57 am

    I have never done yoga. I would love to try it one day. I think I would have to learn all the positions and names before I diversify into long and short classes.

    Reply
    • Di Hickman

      October 13, 2020 at 12:34 pm

      Nope, no need to learn the positions/names. Just start where you are today!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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