A well-rounded practice in just 30 minutes. 3 sun salutes, two standing series, a seated cool down, and final relaxation. Great for when you are short on time. Feel refreshed and balanced. A great anytime practice.
Meet your Teacher
Rochester, NY, USA
Transcript
This is going to be an all levels vinyasa practice. It'll be a short practice that you can do at any time of the day. Let's start standing in mountain pose with hands in prayer at heart center at the top of the mat. Coming into surya namaskar a sun salute a. Inhale sweep the arms out and up. Exhale come into forward fold hands to the floor fingers to the floor. Inhale come up to a half way lift either up to the fingertips or hands on shins. Exhale step or float your way back and lower down either to the belly knees chest and chin or to chaturanga dandasana. Inhale cobra or upward facing dog. Exhale push back downward facing dog. Holding here for three. Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three. Looking forward step or float your feet to the front of the mat. Inhale to a half way lift. Exhale forward fold. Inhale rise all the way up. Exhale hands in prayer at heart center. Modified sun salute a. We'll add on just a little bit more. Coming into chair pose for a breath. Bend your knees, Lower your seat, Inhale sweep the arms up. Exhale straighten the legs, Dive into forward fold. Inhale come up to half way lift either the fingertips or hands on shins. Exhale step or float back, Lower down your choice. Inhale cobra or up dog. Exhale downward facing dog. Three breaths. Breathe in, Breathe out one, Breathe in, Breathe out two, Breathe in, Breathe out three. Breathe in, Breathe out three. Looking forward step or float your feet to the front. Inhale half way lift. Exhale forward fold. Back to chair pose, Bend your knees, Lower your seat, Inhale chest and arms lift. Exhale mountain pose, Stand tall, Hands in prayer at heart center. Coming into surya namaskar b sun salute b. Bend your knees, Lower your seat, Inhale arms, Sweep up for chair pose. Exhale dive into forward fold. Inhale half way lift. Exhale step or float back, Lower down your choice. The belly, Knees, Chest and chin or chaturanga. Inhale to cobra or up dog. Exhale back downward facing dog. Come into warrior one on the right, Bring the right foot forward, Left heel down, Inhale torso and arms sweep up. Exhale hands to the floor, Step back, Lower down. Inhale cobra or up dog. Exhale downward facing dog. Warrior one on the left, Bring the left foot to the front, Right heel down, Inhale sweep the torso and arms up. Exhale hands to the floor, Step back, Lower down your choice. Inhale cobra or up dog. Exhale downward facing dog. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Looking forward, Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Bend your knees, Lower your seat to chair pose. Inhale torso and arms lift. Exhale stand tall, Hands in prayer at heart center. Coming into chair pose to hold. Bend your knees, Lower your seat. Hands can stay in prayer. Arms can reach out in front or arms can reach up overhead. Five breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Breathe in. Breathe out four. Breathe in. Breathe out five. Inhale straighten the legs, Sweep the arms up overhead. Exhale, Dive into forward fold. Inhale halfway lift. Exhale step or float back, Lower down, Your choice. Inhale cobra or up dog. Inhale downward facing dog. Coming into warrior pose two. Step the right foot forward, Left heel comes down to a 45 degree angle. Inhale lift the torso and arms up, Hips and chest facing the left side of the mat. Right arm forward, Left arm back. Three breaths. Breathe in. Breathe out one. Deep lunge in the right knee. Warrior two. Breathe in. Breathe out two. Breathe in. Breathe out three. Coming to extended side angle, Bring the right elbow over the right knee or right hand to the floor or block, Left hand to the left hip or up to the ceiling or up overhead. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look down, Bring both hands to the floor on either side of the right foot. Keep the left hand under the left shoulder. Left leg is straight, Heel is pointing up towards the ceiling. Deep lunge in the right knee. Taking a twist, Inhale reach the right hand up to the ceiling and hold. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Bring the right hand down to the floor, Step back into high push-up position, Folding here. You can hold here or move limbs with the breath. Inhale reach the right arm forward. Exhale down. Inhale left arm forward. Exhale down. Exhale right leg lifts. Exhale down. Inhale left leg lifts. Exhale down. One more breath, Breathe in. And as you breathe out lower down to the belly, Coming into locust pose, Shalabhasana. Bring the arms out wide in a T-shaped position for airplane arms. Feet together, Knees together. Inhale lift the chest, Arms, Head, Look forward and hold. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Lower down. Bring the hands next to your ribs, Fingers forward, Elbows close to the body. Inhale, Lift a cobra or up dog. Exhale, Push back, Downward facing dog. Take a breath here, Breathe in. And breathe out. Coming into warrior pose two on the left, Bring your left foot to the front, Right heel comes down. Inhale, Torso and arms sweep up, Hips and chest face the right. Bend your left knee, Arms extend. Left arm forward, Right arm back. Holding here, Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Coming to extended side angle, Bring the left elbow over the left knee, Option one, Or bring your left hand to the floor or block, Option two. Right hand can be to the right hip or up to the ceiling or extend up overhead. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Bring both hands down to the floor on either side of the left foot. Taking a twist, Point the right heel up to the ceiling. Keep the right hand underneath the right shoulder. Inhale and reach the left hand up towards the ceiling. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Left hand comes down to the floor. Step back into high push-up position. This time come down to elbow plank. Elbows under the shoulders, Holding here. You can stay and hold the pose or move the limbs with the breath. Inhale, Reach the right arm forward. Exhale down. Inhale left arm forward. Exhale down. Legs, Inhale right leg lifts. Exhale down. Inhale left leg lifts. Exhale down. One more breath. Breathe in. And breathe out. Lower down to the belly. Hands next to the ribs. Fingers forward. Elbows close to the body. Inhale lift to cobra. Exhale, Push back, Downward facing dog. One breath here. Breathe in. And breathe out. Looking forward, Step or float your feet to the front. Inhale halfway lift. Exhale forward fold. Inhale sweep your arms all the way up. Exhale hands in prayer at heart center, Mountain pose. Inhale sweep your arms up. Exhale forward fold. Inhale halfway lift. Exhale step or float back. Lower down, Your choice. Inhale cobra or up dog. Exhale downward facing dog. Coming into warrior pose one. Bring the right foot to the front. Left heel comes down, Torso and arms sweep up. Let's take a relaxed warrior here. Clasp the hands behind your head. Elbows pull back, Lift the heart. Deep lunge in the right knee. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Bring the hands to prayer at heart center. Taking a twist. Bring the left heel to point up towards the ceiling so you're on the toes. Hands come to prayer. Option one, Come down to the knee for the twist. Option two, Keep that left leg straight. On an exhale, Take a twist. Bring your left elbow over the right knee and hold. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Inhale back to center. Come up, Straighten the right leg. Bring the left heel down, Moving into triangle pose. Hips and chest face the left side of your mat. Extend the right arm forward. On an exhale, Hinge at the right hip joint and bring the right hand down either to the shin or to the floor or a block just inside the right foot. Left hand can stay at the left hip or reach up to the ceiling. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look down, Inhale, Come up. Exhale, Bend the right knee to warrior two. Bring both hands down to the floor, Inside the right foot. Toe heel the right foot off to the side, Coming into lizard pose. Point the left heel up to the ceiling. You can stay here in this deep lunge, Hands on the floor in line with the right instep or you can come down to the elbows. Walk your hands forward and then bring the elbows to the mat in line with the right instep. Lizard pose. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Come back up to the hands if you're on the elbows. Step the right foot back into high push up position. Exhale, Lower down, Your choice. Inhale to cobra or up dog. Exhale, Push back downward facing dog. Coming into warrior one on the left. Bring the left foot all the way to the front, Right heel pivots down, Torso and arms come upright. Taking your relaxed warrior, Hands clasped behind the head. Pull the elbows back and lift the heart. Deep lunge in the left knee. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Taking a twist, Bring the hands to prayer. Point the right heel up to the ceiling, Coming up to the right toes. Option to bring the right knee down to the mat or keep the right leg straight for the twist. On an exhale, Bring the right elbow to the outside of the left knee. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Inhale, Come back to center, Bring the right heel down and straighten your left leg. Moving into triangle pose on the left side. Hips and chest are facing the right side of the mat. Extend the left arm forward on an exhale with a straight left leg. Hinge at the left hip and bring the left hand down to the shin or the floor or a block just inside the left foot. Right hand can stay on the right hip or it can reach up to the ceiling. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Look down, Inhale, Come up. Exhale, Bend the left knee back to warrior two. Inhale, Bring both hands to the floor inside the left foot and then toe heel that left foot over to the side. Point the right heel up to the ceiling. Coming into this low lunge, Lizard pose. You can stay up on the hands or walk your hands forward and bring your elbows down in line with your left instep. Holding here, Lizard pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Walk your hands back in. Come up. Then we're going to take a big step to the front with the right foot. Both feet to the front. Wide stance, Lower your hips. Coming to a low squat at the top of the mat. Bring the hands to prayer. Use your elbows to push the knees apart. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Coming into half boat pose, Bring your seat down to the floor. So just take a seat and lift your knees up, Shins up. Make the shins parallel to the floor. And lift your forearms up, Make them parallel to the shins, Palms facing the ceiling. Lengthen the spine upward, Pull the shoulder blades back. Holding here, Lifted. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Come out of the pose and lie flat on your back. Keep your knees bent, Feet on the floor. Hands down next to your hips, Palms down. Coming into bridge pose. Let your feet be about hip distance apart and steps parallel. Knees are bent enough so the fingertips are just about touching the heels-ish. Depends on the length of your arms and your torso. From here, Press into the floor, Lift your hips up to the ceiling. If you can, Tuck your shoulder blades underneath, Bring the arms closer to each other, Back behind you and interlace the fingers. Lifting upward, Hold here. Bridge pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Lower the hips down. Extend the left leg forward, Making it straight. Draw the right knee in towards your chest. Coming into half happy baby. Bend the right knee at 90 degrees, Make the sole of the right foot parallel to the ceiling. Bring the right arm to the inside of the right knee and hold on to the outside edge of your foot with your right hand. Draw the right knee down close to the floor, Next to the right ribs. Draw the tailbone down toward the mat. Continue extending the left leg and pushing down through the left heel. Three breaths. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Coming into reclined half pigeon. Bring the left foot to the floor and cross the right ankle over the left knee. Hold the back of the left thigh and pull the left knee in towards the chest. Use the right elbow to push the right knee away to deepen the pose. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Release the right foot and hug the knees in towards your chest. Shift the hips to the left just an inch or two. Open your arms up wide in a T-shaped position preparing for a twist. Palms down, Arms out wide. Knees up towards the chest on an exhale. Drop the knees over toward the right elbow. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. You'll come back to center. Hug the knees in towards your chest and exhale your feet to the floor. Coming into half happy baby on the left. Draw the left knee in towards your chest and extend the right leg out straight. Bend the left knee at 90 degrees. Bring the left arm to the inside of the left thigh and hold the outside edge of the left foot with your left hand. Make the sole of the left foot parallel to the ceiling. Draw the left knee down to the floor next to the left side ribs. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Bend your right knee. Cross the left ankle over the right knee coming into a reclined half pigeon on the left. Draw the right knee in towards your chest and clasp the hands behind the right thigh. Use the left elbow to push the left knee away. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Release both legs down to the floor. Knees bent. Feet on the floor. Shift the hips slightly to the right one inch or two. Draw the knees in towards your chest. Open your arms up wide in a T-shaped position preparing for a twist. On an exhale drop your knees over towards the left elbow. Holding here. Breathe in. Breathe out one. Breathe in. Breathe out two. Breathe in. Breathe out three. Inhale. Come back to center. Hug the knees in towards your chest. Draw your forehead up to the knees nice and tight. On an exhale release the body down to the mat and lie flat on your back. Coming into a final relaxation. Bring the arms down alongside the body with a few inches between your hands and your hips. Palms up if you can. Tuck the shoulder blades under. Elongate the neck. Relax your glutes, Your hips and let your feet flop out to the sides. Eyes gently closed. Keep your awareness on your breath. Generally speaking keep the awareness inside of your body. Notice how the breath feels. Notice how the body feels. Maybe the hands and feet feel a little more energized. Notice how the ribs and the chest move as you inhale and exhale. And with each exhale just allow the body to get a little bit softer and relax into the mat. Bring your awareness to the base of the spine and take two breaths with your awareness at the base of the spine. Bring your awareness just below the navel. Take two breaths here. Bring your awareness to the abdomen just below the ribs. Take two breaths with awareness here. Bring your awareness to the center of your chest. Take two breaths here. Bring your awareness to the throat center. Take two breaths here. Bring your awareness to the space between your eyebrows and take two breaths here. Begin to awaken the body by moving your hands and your feet. Turn your head from side to side. Give yourself a long stretch. Bend your knees. Put your feet on the floor. Roll over to one side and push yourself up to sit. Bring the hands together in prayer at heart center and by your forehead down to your fingertips. Thank you for practicing yoga with me today. I hope you have a wonderful rest of your day. Be well.
4.9 (109)
Meg
April 15, 2025
Havent been on in a while- came right here and knew I'd find something that my entire body would love. Mind body and soul always feel better after these vinyasa sessions. Love this one because it's only 30 minutes!
Sandra
January 16, 2024
I love this short and sweet practice! I often find myself wanting to sneak yoga in at the end of my day, and with mellow, upbeat music, Rebecca’s soothing voice, and a strong but gentle practice this always hits the mark!!
Christina
December 6, 2022
Perfect short practice!
Amanda
November 23, 2022
Love this 30 minute class! Sometimes I only have a limited amount of time but still need yoga. This was a really well rounded class, thank you! Love the twists and lizard pose. :-)
Zahra
November 14, 2022
Rebecca’s tracks are absolutely wonderful, I use them when I travel mostly, they are so well designed and re-invigorating ! The live classes are best but timing does not always work. Keep the tracks coming please !! Namaste - Zahra
Vicki
November 14, 2022
Good mix of movement and slowing down!
Giulia
October 6, 2022
Amazing, thank you Rebecca
