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.
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.
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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.
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.
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!
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.
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 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!
Questions
- What
- Why
- Where
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Lyosha
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!
Di Hickman
Good to know! Since the pandemic I admit my own practice is often shorter and more often rather than full hour. Surprised me really.
Nkwm
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!
Di Hickman
Absoultely!!! We need to follow the path of yoga, not focus on the time spent on the mat!
Indya | The Small Adventurer
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!
Di Hickman
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.
Lori Bosworth
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!
Di Hickman
absolutely no excuses! I have some 5 minute classes too!
MELANIE EDJOURIAN
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.
Di Hickman
Yep I love shorter classes now I’m at home all day. Odd as I imagined it would be totally different!
Britt K
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!
Di Hickman
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!
Pooja Sharma
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.
Di Hickman
Upward plank is a STRONG pose and would definitely help with upper body strength! just warm up the shoulder REALL WELL beforehand!
Kemi
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.
Di Hickman
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!
alison netzer
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.
Di Hickman
Nope, no need to learn the positions/names. Just start where you are today!