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30-Minute Yoga Flow (step-by-step)

✨Hello lovely people! My name is Patty, and I'm excited to provide you with valuable insights and resources to help you make your life better in every possible way. Whether you're looking to improve your personal relationships, advance your career, or simply live a happier, more fulfilling life, I'm here to help. So sit back, relax, and let's dive into this together!

Here is a step-by-step 30-minute yoga flow that you can try:

  1. Start in a seated position with your legs crossed and hands resting on your knees. Take a few deep breaths in and out through your nose, focusing on relaxing your body.

  2. From here, come onto your hands and knees in tabletop position. Inhale and lift your right arm and left leg off the mat, keeping your core engaged. Exhale and release back to tabletop. Repeat on the other side.

  3. Move into downward-facing dog by lifting your hips up and back, pressing your hands and feet into the mat. Pedal your feet to stretch out your calves and hamstrings.

  4. From downward-facing dog, come forward into plank pose. Hold here for a few breaths, engaging your core and pressing through your palms.

  5. Lower down to chaturanga by bending your elbows and keeping your elbows close to your sides. Then, inhale and press up into upward-facing dog, lifting your chest and thighs off the mat.

  6. Exhale and lift back up into downward-facing dog. Take a few breaths here, then step your right foot forward into a low lunge.

  7. Lift your torso upright and bring your hands to your right knee for a high lunge. Keep your left hand on your left hip and reach your right arm up towards the ceiling. Hold here for a few breaths, then release and step back to downward-facing dog.

  8. Repeat the low lunge and high lunge sequence on the other side.

  9. Come back to tabletop position and move into a cat-cow stretch. Inhale and arch your back, lifting your head and tailbone. Exhale and round your spine, bringing your chin to your chest.

  10. From tabletop, lower down onto your stomach for cobra pose. Place your hands on the mat beside your shoulders and lift your chest off the ground, keeping your elbows close to your sides.

  11. Release down and come back to tabletop position. Sit back on your heels for child's pose. Rest your forehead on the mat and stretch your arms out in front of you.

  12. Slowly roll up to seated position and bring your hands to heart center. Take a few deep breaths here to close your practice.

That's it! This flow can help improve flexibility, build strength, and promote relaxation in just 30 minutes. Remember to listen to your body and modify or skip any poses that don't feel comfortable.

Stay well my loves💗

Positively Patty

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