15 min STANDING YOGA FLOW _ Yoga without mat _ Yoga with Uliana

Welcome to 15 minutes standing yoga flow .

This is a short yoga sequence that you can practice with or without the yoga mat .

Let's get started with feet around hip distance apart , place one hand on your chest , another one on your belly and close your eyes .

If it feels good here , begin to deepen your breast , breathing in through and breathing out through your nose .

Deep in hell , long axel , feel your body expand as you breathe in and contract as you breeze out .

Slowly , open your eyes , your next inhale , reach your arms up to the sky .

Grab your left wrist with the opposite hand and gently bend over to the right , stretching the left side of your body .

Breathe deeply into your left ribs .

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Allow your upper body to relax here .

Take a big inhale through your nose , let it out through your mouth , release your arms and slowly roll up to standing .

Bring your feet closer together , big toes , touching a little bit space between your heels , bend your knees as if you are sitting on a chair and lift your arms in line with your ears .

Chair lens through the sides of your body as you breathe in as you breathe out , drop the navel in strong core .

One more inhale , reach through the fingertips .

Exhale , bring your arms back , interlace the fingers in how to lift the chest .

Exhale , bend forward , straightening the legs , pull your hands away from your back , feeling the stretch on the front of your shoulders and on the back of your legs on your hamstrings .

Key breathing deeply here , take one more inhale acceler , release your arms and roll up to standing .

Take a big step back with your right foot , bend your left knee over the ankle , hips , facing forward , reach your arms up to the sky for high lunch breeze here feeling a nice stretch on your right hip , flexor and now start slowly bending forward to your front leg .

See how low you can call this control and then slowly come up back to highlight with your next inhale , place your right heel down in line with the front heel , open your arms to the sides of warrior , two heaps the face into the long side of the mat .

Now , gaze over your front hand strong over your paws .

Now , straighten your left leg , step your right foot a little bit closer .

If you need four triangle , pulse inhale , lean forward , land in the torso and then bring the left hand to the shin .

Reach your right arm up to the sky triangle with your next inhale .

Reach your right arm forward in line with the right side of the torso .

Feel a nice stretch on the right side of the waist and then bring your arm back , come up to standing and step forward into mountain post .

We will repeat the same on the other side .

So step your left foot back for high lunch .

Sit as deep as you can to feel that stretch on the front of the left leg and reach your arms up .

See if you can sink a little deeper into the hips with each exhale , start slowly leaning your upper body forward .

See how slow you can go with control .

And when you reach your edge come up slowly inhale , place your left heel down , open your arms for Warrior two , make sure your front knee is facing forward over your toes because it has a tendency to fall inwards , relax your shoulders away from the ears , then straighten your front leg , maybe place your back heel a little bit closer .

Lean forward , drop your hand to your chin , extend your left arm up to the sky .

If looking up doesn't feel good for your neck .

You can always look forward or down this inhale , reach your left arm forward for that nice stretch on the side of the waist and then slowly come up and step your foot forward .

Now place your feet wider around one leg distance apart , feet parallel to each other .

Hands on your waist , inhale to lift your chest , push your hips forward for standing back , bent , exhale , bend forward .

Try to keep your spine elongated .

Knees can be slightly bent , grab the opposite elbows and maybe a rock side to side as we did before to release the upper body .

If your legs are straight , try shifting more weight into the balls of your feet , bringing your hips over your heels with your next inhale .

Roll up to standing , turn your toes out and heels in .

Bend your knees for all the place your hands on your thighs , drop your left shoulder forward , twist to the right in .

He come back to center exhale , drop your right shoulder forward , twist to the left in .

He come back to center , straighten your legs , bring them closer together for three po shift your weight into your left foot , place your right foot next to your ankle under your knee or above your knee .

Find the variations that works for your body and then reach your arms up over the head , you can even bring your palms together if your shoulders allow and breeze here , keep your balance , find something in front of you that you can concentrate on one last time .

Breathing , breathe out , release , repeat on the other side .

So shift your weight into the other foot .

Find the variations that works on this side .

Read your arms up and hold , if you fall out of the pore , just try again , the more you practice , the better it gets and slowly release a three , shift your weight into your left foot again , bend your right knee and bring your leg as high as you can hands together in front of your chest .

Make sure you're not leaning back , trying to keep your balance , keep your body in one line and just lift your leg as high as you can start leaning your torso forward .

Bring in your right leg back parallel to the ground .

For warriors three , stay here for one breath and then come up , place your right foot down , shift your weight into your right foot , bring your left leg up , place your hands together in front of your chest in hell and exhale .

Start leaning forward for Warrior three .

Try to keep your balance here even if it's just for one moment and with your next inhale , come up , release your foot down to the ground .

Good job .

Place your feet a little bit there and your hips in a comfortable position where you feel grounded and stable , turn your palms to face forward and close your eyes .

If it feels good here for a moment in standing , see if you can find a moment of ease and relaxation in this post , that is not a typical relaxing pa .

Now bring your palms together in front of your heart .

Take a moment to thank yourself for taking this time to practice with your next inhale , lift your head and open your eyes .

Thank you for practicing with me .

See you next time .

Bye .