40 min Full Body Yoga Flow for Strength and Flexibility
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- Опубликовано: 27 окт 2024
- This is a 40 minute full body yoga flow to improve your strength and flexibility.
This practice is all you need for a full body awakening yoga flow that will include both strength and flexibility aspects. We will go through a 40 minute sequence of traditional poses and movements for strength and flexibility that have proven their value and effectiveness since a long time ago. This beautifully energizing and uplifting 40 min flow is a perfect balance between muscular engagement, surrender and breath. I will encourage you to focus on your breathing every step of the way as we move through smooth transitions from one pose to another. Your breathing will guide you and support you revealing places of unnecessary tension and all the potential that is kept in your body. Potential for a healthy and happy living grounded in respect for your physical body and gratitude for your precious life.
This full body, complete yoga practice will begin with a full body warm up, a few rounds of Sun Salutations, standing balancing poses, strengthening plank holds, hip openers as well as seated stretches and twists. We will finish with a peaceful Shavasana as we rebalance our energy and go even deeper within our body, our awareness and present moment.
No equipment is necessary for this practice for all levels. Do your best, stay patient and grateful for all the change you are creating.
Thank you for sharing this journey with me and subscribing to my channel.
Much love,
Marina
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Disclaimer:
Please note that all content on my RUclips channel is subject to copyright and other intellectual property ownership by me (Marina Alexeeva). Please consult with your doctor before starting any yoga or other exercise program. By participating in these yoga/exercise videos, you agree that you do so at your own risk and you understand and agree that neither Marina Alexeeva nor any persons associated with this channel have any liability to you for any injury or loss you may suffer in connection with any content posted here.
At the end when you said “observe how you feel” I instantly said “I feel amazing”. This is such a great practice. Your practices are helping me stay calm through my new jobs training. I’m being challenged almost every day. It’s fun but also a bit tiring. Thank you for such great practices 🥰🥰🥰
I am very happy to hear this Roisin !!! Thank you for this message and best of luck with your new job my dear !!!
Very unique Marina! And don't forget..............
Smile! Because your beautiful.
Well........... regardless weather you smile or not your always beautiful, but you know what I mean. Have a great day.🙏❤
Thank you! 😃
Thank you. Balance of flow, flexibility and strength. A complete package for 40 min.
You are most welcome Je ! I am happy you enjoyed this flow !
Such a balanced practice to start the day! Day 4 is great😊
Yes it was! Well done !
I love that you are a slow breather - it's so focusing and relaxing. I am enjoying this challenge so much - thank you, Marina. You're a gem.
I'm so glad!
Marina, I love this flow more each time I practice it !!!
Thank You my Dear for being The greatest Yoga teacher one could have !!!
🙏🙏🙏❤️🌹💐💖🌷
Week 2 Day 3
You're so welcome! And thank you !
Waking up early in the morning to practice before going to work... Was a good idea, this class is perfect!
Love your discipline !!! Hope you had a great day afterwards Audrey !
Practice of day 4 done! 😍 Feeling really content tonight after this one. 🧘♀️ Shout out to everyone making it this far, stepping onto the mat daily to practice with Marina and everyone else. It might have "only" been four days in this challenge so far, but it's fairly easy to give up after just a few days when you're trying to establishing a new habit.
You got this! Everyone is doing amazing !!! Keep going you all !
Oh my gosh! I really enjoyed this beautiful and challenging practice, that remembers me that I am stronger than the bad things on the day and I need to concentrate me in my mind and in my body. Thank you Marina, namaste 💕🙏💞
Hello Ruth !!!! So nice to see you back here !!! yes absolutely !!!! I love love love this lesson !!!! Namaste !
My body says thank you! I am so grateful for all your videos you make available for us! You are my daily routine and making me feel good in my body! 🌞💙🙏
Hello Bleta !!! It is so nice to hear from you - Thank you for taking a moment to message me here ! I am very happy that you enjoyed these classes !
This is one of my favourite classes! But then again I feel the same way after almost every practice🤪 Thank you Marina!🧘🏻♀️❤️
You're so welcome! It makes me happy !
Marina every time saying" thank you for joining me" 😭😭😭
We're the ones who're supposed to be endlessly thanking you for such great quality yoga classes ✨✨
I appreciate this Fairouz !!! Much love to you !!
Thank you marina,we are sooooo grateful to have you❤️
Thank YOU Amani - I am happy to have all of you !!
I love seeing Doha again, and enjoyed this yoga practice. I’m not strong enough for some of the practice, but I am improving. Thank you for all your hard work that keeps we students, around the world, healthier.🧘🏻♀️😊❤️.
You are improving every time when you step onto the mat - even though sometimes it can be hard to notice ! much love !
Day 4 Challenge! Thank you for this amazing sequences of flow. I've done this class already a couple of time because it's one of my favourite! At the end of the practice I feel taller, more light and more beautiful! Thank you!
Wonderful! Sounds amazing Elena !
day 4 - another beautiful practice. thanks marina!
You're so welcome!
Loving this selection of practices for the challenge! Done! 💕
Yay, thank you!
Outstanding class...this body feels amazing, calm. I can't help but keep smiling. Thank you Marina for your creativity, dedication, and joy. You bring yoga to life time after time.
Full body practice! It was great. I really enjoyed it! Thank you very much Marina!!
You're so welcome Paz !!!
Another strong class - going to be interesting tomorrow when I learn what needs to be strengthened! 😆. Thank you again! Don’t know how I’d manage this pandemic without your classes and your smile and wave! Alesia
Oh I am smiling back at this message again !! Thank you Alesia !!!! I appreciate your words A LOT !!
By exercising regularly every day, I can wake my body earlier in the day. Today, on the 4th day of the program, I am happy to start the day with more energy.😊🌄
Great job!
Day 4 complete! This was my favorite so far. I loved the pace of this workout!
So glad!
Love from Naples, Florida. I was much stronger doing this practice today versus my last practice with this class. I loved the sequences and variety. Doha looks beautiful too.
That is wonderful !!! Thank you very much Bonnie !!!
This was so intense and yet relaxing at the same time. Thx, Marina!
Day 4 completed: i really loved this practice! Thank you Marina
You're so welcome!
Amazing! You're incredible Marina. Thank you
Hello Aline ! Thank YOU very much !! - it is very kind of you ! I am glad that you liked this practice !
What a wonderful practice. Everything is harmony. Let's start this amazing day!
Thank you Aline !!
Day 4 completed!🥳🥳🥳
I still can't shift my legs from back of the mat to between my hands but working on it.
The light within me honors the light within you.
Namaste 🙏🏾
Namaste and all is coming !
An amazing, amazing class 🤗 And that view! Thank you Marina!
Thank you Nisi !!
A bit late, but done with day 4! Loved this class with warming up, building strength and flexibility and also cooling down, being aware. Also, the music fitted perfectly💛
Awesome ! keep going !
Just amazing … love the flow and love the instructions !!!
Thank you Rawya !!! I am very happy to know that you keep practicing !!!
As always: Thank your, Marina, for this beautiful practice! I will never get tired of telling you this, because it's just the truth: Practicing with you is AMAZING! And I am really picky when it comes to yoga instructors :D
Wow, thank you!
Thank you dear Marina, the best flows are yours ❤️
oh thank you very much Ninalotte !!!
So, five months since I did this last! And it feels SO much better !!!!! Thank you for this - you continue to inspire me to take care of myself!! Alesia
Hello Alesia !!!! I am happy that you decided to try it again !! Repetition and consistency are the key to making progress !! much love !
Day 4 done! I didn't expect such a good sweat out of this! I'm happy there was only one video today because now I have time to try your new advanced backbend video you just released today!!!
Great job!
I loooovvveeee this flow so much 😍😍😍. Thank you for create this amazing class🤗, the flow,view,pace,music are perfect 😍🔥. Thank you so so much my dear Marina! I hope you have a beautiful day,everyday😍💙✨🙏
Much love!
Thank you my dear Diana !!! I feel like you became my friend and I speak to you every day through these messages !
@@MarinaAlexeeva 😍 its an honor to became your friend 😍😍 🤗🤗
Feeling so good after your yoga flow, Marina 💚 Day 4 is ✅
Great !
Какой красивый уникальный вид на город и прекрасное занятие !
Spasibo !!
Thank you so much for not only offering us a great exercise that is planned and structured so well that I didn’t feel discomfort in the exhaustion at any time while at the same time blessing us with so important lessons of mindset that I cried in my savashana pose🌞
Thank you a lot for your work, you really help me step back to a healthy and non violent relationship with sports and a non frustrating relationship with yoga💕
Muchas gracias Marina.
De nada Maria !!! Me alegro que te haya gustado !
One of my favourite class! ;)
Thank you
Thank you very much for this yoga flow!!! I feel great and it is just day 4....Thanks again!😊
You're so welcome!
I loveeeee this practice very much Marina!!! Maybe it is one of my favourites ❤️
That extended plank was really hard!!! And those balance sequences were
So dynamic! I really enjoy it!
I am eternally grateful to meet you, with all my heart! 🙏🏻
You're so welcome! And thank you !!!!
Every video I've done of your I've loved. Perfect balance of challenge and relaxation. And your titles like power, or intermediate ect are always accurate which i really appreciate
Thank you very much Amanda !!!! I really appreciate this message of yours !!
Very nice, gentle flow. I love it! Thank you Marina💗
You are most welcome my dear Kasia !!
Challenge Day 3 done ✔️, feeling amazing. Love the vue too.
Wonderful!
Day 4 completed✅. Amazing and fantastic sequence, great flow. I feel energetic and strong after this practice 💪🏻💪🏻🔥🔥👌🏻👌🏻, thank you very much 🙏🏻🙏🏻🥰
Wonderful!
День 4-ый: очень понравился урок : и потрудилась и расслабилась. Сегодня правда равновесие на левую сторону сбилось и не давалось
Ну у всех бывает !
My day 4 completed. This one really called for a focus for balance! Thank you Marina again for the great yoga sequence. I’m really thankful that I stumbled upon your challenge on instagram and found your channel! It has been a great week doing yoga with you and looking forward to the next week as well :)
Wonderful! I am so happy to hear this thanks
I needed this so much. Thank you, Marina ❤.. week 1 going strong
Wonderful!
feeling so good after this practice, thank you so much
Thank you Marina .. your training and videos are even more amazing 🤩 or was always amazing 👍
Hello Richard ! Welcome to the channel ! More than 80 videos are awaiting you ! I hope you will enjoy every single class you take !
I like these moments of sweetness , thank you so much! day 3 on week 2 on challenge, done.
Wonderful!
I cant thank you enough for this today. I've followed you on IG for a while but today was my first day doing a full length class with you. It was perfect. Your savasana thoughts made me cry. Thank you for being a beautiful soul and sharing your talents with the world! ♡
Ohhhh....Welcome to my channel Mary !! I really appreciate that you decided to stop by here ! I am wondering what motivated you to try it out ?
I am very happy that you enjoyed this class. Over 70 more classes are now waiting for you !
I saw one of your IG posts that made me think maybe she has a youtube - and you did ♡ made me so happy
Day 4, class 1 of 1 done!
It was a really great flow, as I am used to from you, thanks! 🤗
You're so welcome!
Marina I really love this new flow... in particular the transiction warrior III- 90/90 and tadasana . Your youtube channel becomes more and more beautiful!
Thank you very much Dana !! Those transitions are perfect when your hand is recovering from surgery right !??
@@MarinaAlexeeva you can say it loudly 😜 my hand could spleep during the transitions ☺️
This was really amazing..Thank you Marina
You are most welcome Anjana !! Happy you loved it !
It was magical, thank you from the depth of my heart🙏
You are most welcome Kamila !!!
Very excited every time i practice a new video it's really mindful
Couldn't get a lot of transitions but looking forward to continuing and reach these. Thank you
Hi Marina! I really enjoyed this practice. I never regret rolling out my yoga mat and practicing with you, it is always easy to modify the poses in order for me to be able to do it. Thank you for everything you do
Love from Portugal!
Hello Isabel ! Thank you for taking time to leave me a message - I really appreciate it ! Great that you know how to modify !! Much love to you and your beautiful country !
This was a perfect full body flow, I loved it 🥰 my hamstrings were a little tight from yesterday so this is exactly what I needed, loved the savasana at the end ❤️
So glad!
Gracias. El yoga es un idioma universal.
Maria, lo siento mucho que todavía no ha podido poner los subtítulos. Es que no tengo bastante tiempo para todo !!! Pero voy a intentar por que a mi me gustaría que sigas practicando conmigo ! gracias !!! (perdón por los errores - que no practico español tanto. pero ese ordenador entiende que estoy escribiendo en español y pone ese apostrofe sobre n - me gusta !!!!)
What a beautiful flow, Marina! It's perfect to end the day for me, firing up the body, strengthening all of the big muscle groups and then getting into relaxation towards the end. Love love love it!!
Thank you very much Alex for your kind words and feedback - I appreciate it !
Thanks for this wonderful practice! ❤
It was very difficult for me, but I tried and I'm very happy with my self and what I have achieved with your help Marina. You made me love yoga and thank you very much for that.
Love from Greece
Hello Cathrine ! Thank you very much for taking time to leave me a message - I really appreciate it ! You are right: what matters is that you tried and you are happy. Even if you had to modify and take breaks and take many deep breaths. Well done !! I am sure that when you come back to this practice you will notice that it got a little easier ! And you know that there are easier classes on my channel as well. Much love !
Great practice as you said body awakening, after all it made feel so relax and calm, i like so much how improve the strength its a complete flow and i enjoyed it so much as always with all your amazing and creatives pratices :)
Thank you Maya - you are the kindest !
Marina, a fantastic practice as always! I love how you appeared at the beginning of the practice, very magical!! And of course the gorgeous familiar skyline..Thank you so much for working hard to create these wonderful sequences for your students. We truly appreciate!! Namaste
Helloooooo !!! So happy to see you back here !!! Thank you my dear !
Thanks u Marina, really nice practice! I would like more practices of more strenght😁💫🙏🏽
I am happy that you enjoyed this flow Cata ! Oh I feel that I have quite a few classes for upper body, legs, core - have you tried them ? But there will be more flows for strength too if that is what you mean !
Short but very intense! Especially the transition from Warrior 3 to lung to tadasana… 😅
Day 4 ✅
Yeah I agree !!
Very beautiful and gentle flow, perfect for my come back sore body hahaha, and as an architect I’m , i love so much your background 😍
I appreciate that you Love the background. I had to wake up super early to shoot it at sunrise !
I did iiit !!! That long hold of plank 😆 thank uu for always challenging me to challenge myself to do things that the lazy me says I can't 😆 love u Marina 🙏🏼
Day 4 , challenge taken and complete 😄
Great job! Much love !
I love your channel so much
Thank you Sarah !! I appreciate it !
Thank you very much 🙏💖
You are most welcome Antonina !!
Challenge done! 💕
Amazing
Day 10 of Yoga challenge done! You may notice that I leave a comment a bit later than the schedule, it's because my day starts 18 hours earlier (time zones), so Monday for me is off Day, and I start new Yoga week from Tuesday. And sometimes because of my work, I don't have enough time to leave a comment immediately, so it took some time.
As for this practice, did in the evening, after a very hard day, slept very well after that! Thank you!
No worries about the timing - I am happy that you keep practicing !!
Very informative video
thank you !
day 4! ✔
I love this flow, i can repeat it and I don't get bored, specially the part of balance. it makes you sweat!! 😆😘
Love this !
Namaste 🙏 filling amazing 🥰
Awesome !!
Definitelly the extended plank is hard but was my favorite, hope because with this we can build all the strength as you say in arms, shoulders and core, and that is very very effective in our daily yoga practice , i really feel energetic as strong both physically and mentally with this flow :)
Well done !!
Today it is a late yoga practice, but it's for a good sleep later 😊😴
Hope you slept well !
@@MarinaAlexeeva Oh ya, thank you 😴😊
every time you command "extend your leg up" (in downward dog) I anticipate a quite sweat-squeezing sequence coming next)))
hahaha !!! I absolutely love this one Katay !!! Thank you for making me laugh !!!
Day 4 challenge done! What a fun balancing flow!! Having fun and struggle during the warrior 3 to 90/90 lunge to tadasana=) felt strong and peace with this practice, better synchronised breathing with the movement today>v< thanks Marina
Most welcome Nicole !
W2d3 pranamat challenge ,already done 🤗💙✨🙏
Great !
Thanku mam 😊❤️
You are most welcome !
❤️❤️
Thank you Arianna !
❤❤❤
Thank you !
@@MarinaAlexeeva i didn't do it yet but i like to drop u a comment always 😂
Week 2 day 3 done ...but i carelessly deleted the video (sobbing) so there would be no video upload on ig..... (but today its a light one thou so my mum did joined haha)
Wow !! Amazing Mum !!!
Missing You on IG Marina 🤗🤗💖💖💖😘😘😘
hehe !!! I just posted there lol !!! thanks Anna ! I will try to come back to it in 2022 !!!! Happy New Year my dear !