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15-Minute Yoga For Strength And Flexibility

Name: 15-Minute Yoga For Strength And Flexibility
Rating: 4.9 (85 reviews)

Improve your flexibility, increase your range of motion, eliminate morning stiffness and feel fantastic!

Created byAbi Carver

Last updated 7/2024

English

English [Auto],

What you'll learn

Improve flexibility throughout your body.
Establish an at-home yoga practice.
Increase your range of motion.
Build leg, core and upper body strength.
Improve your balance and proprioception.
Enhance your agility and coordination.
Improve your focus and concentration.

Course content

5 sections • 15 lectures • 3h 45m total length

Neck And Shoulder Mobility ♦︎15:00
Practice neck and shoulder mobility through breath-centered yoga sequences, including neck circles, shoulder openers, thoracic spine twists, fish pose, and reclining twists, finishing with relaxation.
Shoulder Stability ♦︎15:00
Enhance shoulder stability through a 15-minute yoga flow featuring warm-ups, sun salutations, plank work, cobra and downward dog, spider planks, and chest-opening stretches.
Hamstring / Hip Flexibility ♦︎15:01

Thoracic / Shoulder Mobility ♦︎15:00
Boost thoracic and shoulder mobility in a 15-minute flow that includes puppy pose, twists, plank, and downward facing dog. Breathe diaphragmatically to release tension and unwind the spine and shoulders.
Scapular Stability ♦︎♦︎15:00
Strengthen scapular stability and upper-back control in a 15-minute flow, starting from mountain pose through half sun salutations to forearm plank, down dog, and backbends.
Groin / Hip Flexor Flexibility ♦︎♦︎15:01
Enhance groin and hip flexor flexibility through a 15-minute flow, starting in mountain pose, warming with half sun salutations, and progressing to lizard, goddess, and warrior sequences with mindful breathing.

Lower Back / Hip Mobility ♦︎15:00
Lie on your back, breathe deeply, and move through pelvic tilts and hip openers—like happy baby, pigeon, and reclining hand-to-big-toe—to release the lower back and hips.
Core Stability ♦︎♦︎15:00
Develop core stability and spinal mobility through a 15-minute sequence from mountain pose to plank, locust, side plank, boat, and twists. Finish with a body scan meditation and breath-focused cooldown.
Quad / Hip Flexor Flexibility ♦︎♦︎15:01
Improve quad and hip flexor flexibility through a 15-minute sequence of mountain pose, sun salutations, lunges, twists, frog pose, and final relaxation.

Hip / Groin Mobility ♦︎15:02
Boost hip mobility and groin flexibility in a 15-minute sequence of hip flexor opens, crescent lunge, lizard and frog poses, and reclining butterfly. Finish with a calming body scan meditation.
Hip Stability ♦︎♦︎15:00
Build hip stability and strength with a 15-minute yoga flow: mountain pose warmups, sun salutations, lunges, balancing poses, hip stability sequence, and a body scan meditation.
Calves / Hamstring Flexibility ♦︎♦︎15:01
Improve calves and hamstring flexibility with a 15-minute yoga sequence starting in mountain pose, moving through sun salutations, lunges, triangles, and strap-assisted hamstring stretches, ending in final resting pose.

Foot / Ankle Mobility ♦︎♦︎15:00
Improve foot and ankle mobility through circles, flexion, extension, and dynamic movements like windscreen wipers, downward dog, and yogi squat, with slow, deep breathing.
Knee Stability ♦︎♦︎15:00
Strengthen knee stability through a 15-minute sequence featuring mountain pose, half sun salutations, forward folds, balance poses, and mindful breathing, ending with hamstring stretches and a body scan meditation.
Glutes / Piriformis Flexibility ♦︎♦︎15:01
Improve glutes and piriformis flexibility through a 15-minute yoga flow from mountain pose and sun salutations to low lunge, pigeon, twists, and reclining eagle twist, ending in final resting pose.

Requirements

A basic knowledge of yoga and a fit, healthy body

Description

Are you feeling tight or stiff and keen to try out yoga to restore your suppleness? Are you looking to start a regular yoga practice but don't know where to start?

Then, this is the course for you!

My name is Abi Carver, I'm the founder of Yoga 15, and I’ve designed this course to take your flexibility from zero to hero, in just 15 minutes a day!

What is yoga?

Yoga is a bodyweight discipline that combines flexibility, strength, balance and powerful relaxation techniques to keep your body healthy and your mind calm and clear.

The style of yoga that I teach is easy to understand, non-spiritual and optimised for the time-crunched life. Unfortunately, most of us do not have the luxury of dedicating a couple of hours every day to exercise and self-care. Which is why, after much experimentation, I have discovered that the minimum effective dose for yoga is 15 minutes a day. Just enough time for a warm up, targeted session and cool down.

Little and often is the key!

How does this course work?

This course comprises 15 videos that each last 15 minutes. And that is 15 full minutes of yoga instruction as I like to keep things to the point! The sequences progress in difficulty as we move through the course, alternating between gentle flexibility routines and dynamic flow sequences.

We begin slowly, building up your fluency and intensity, ensuring that we hit ever part of your body all the way from your neck and shoulders down to your feet and ankles.

What is the goal of this course?

To establish an at-home yoga practice.
To improve flexibility throughout your body.
To increase your range of motion.
To build leg, core and upper body strength.
To improve your balance and proprioception.
To enhance your agility and coordination.
To improve your focus and concentration.

Who is this course for?

You don’t have to be a yogi to benefit from this class but some basic knowledge of the poses will help. It isn’t suitable if you are suffering from injuries and a basic level of fitness is required.

What this course includes?

15 x 15-minute beginner/intermediate yoga classes, led by Abi Carver, founder of Yoga 15
PDF guide with tutorials for modified poses

What equipment do you need?

A proper yoga mat is key. And if you’re tall, you’ll need it to be extra long. If you’re tight/a beginner, a couple of basic yoga blocks and a strap can also be helpful but you can always improvise with household furniture when you’re starting out.

I’m excited for you to join this course. Let’s make it the best yoga class ever!

Who this course is for:

Healthy, active adults
Beginner/Intermediate yogis

15-Minute Yoga For Strength And Flexibility

What you'll learn

Explore related topics

Course content

PART 13 lectures • 45min

PART 23 lectures • 45min

PART 33 lectures • 45min

PART 43 lectures • 45min

PART 53 lectures • 45min

Requirements

Description

Who this course is for: