Find Your Feet | Quick Yoga Flow for Calf, Ankle & Foot Strength
11:59
Find Your Feet | Quick Yoga Flow for Calf, Ankle & Foot Strength
1.4K views7 months ago
YouTubeJenni Rawlings Yoga & Movement Science
Improve Your Squat in 12 Minutes (Yoga Mobility Flow)
12:51
Improve Your Squat in 12 Minutes (Yoga Mobility Flow)
1.6K views8 months ago
YouTubeJenni Rawlings Yoga & Movement Science
This sequence is a circular yoga flow ⭕️ – one continuous loop that starts and ends in the same place. We begin in twisting big toe pose, then keep the lifted leg hovering as the arms open wide. From there, the leg sweeps back and lands lightly into warrior 2, which carries us into a lateral lunge toward the back of the mat. (Hellooo adductor (inner thigh) work! 🔥) From the lateral lunge, we rise back up and into side angle pose toward the front of the mat. And because this is such a cool linki
0:59
This sequence is a circular yoga flow ⭕️ – one continuous loop that starts and ends in the same place. We begin in twisting big toe pose, then keep the lifted leg hovering as the arms open wide. From there, the leg sweeps back and lands lightly into warrior 2, which carries us into a lateral lunge toward the back of the mat. (Hellooo adductor (inner thigh) work! 🔥) From the lateral lunge, we rise back up and into side angle pose toward the front of the mat. And because this is such a cool linki
9.5K views4 months ago
FacebookJenni Rawlings Yoga
This is just a little creative hands-and-knees sequence, but can you see the sneaky strength work that’s included here? The main strengthening work I’m referring to is in my right hip. As I sweep that leg forward for the lunge, can you see that I’m keeping the leg straight as opposed to bending the knee (this keeps the lever of the leg long, which makes my hip muscles have to work more)? And as I step that straight leg forward, I’m moving with control through that hip range of motion, rather tha
0:39
This is just a little creative hands-and-knees sequence, but can you see the sneaky strength work that’s included here? The main strengthening work I’m referring to is in my right hip. As I sweep that leg forward for the lunge, can you see that I’m keeping the leg straight as opposed to bending the knee (this keeps the lever of the leg long, which makes my hip muscles have to work more)? And as I step that straight leg forward, I’m moving with control through that hip range of motion, rather tha
4.3K views3 months ago
FacebookJenni Rawlings Yoga
How is this for a lunge flow sequence? This would be a great way to warm up the lower body (especially the hamstrings) and work the upper body - and all within the context of a dynamic flow. Start in a lunge with your hands on yoga blocks or the floor. Shift your hips back and bring your front leg toward straight for a hamstring stretch. Then bend into your front knee, set your back knee lightly on the floor, and circle your same-side arm up and back behind you, bringing that fist to the heel of
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How is this for a lunge flow sequence? This would be a great way to warm up the lower body (especially the hamstrings) and work the upper body - and all within the context of a dynamic flow. Start in a lunge with your hands on yoga blocks or the floor. Shift your hips back and bring your front leg toward straight for a hamstring stretch. Then bend into your front knee, set your back knee lightly on the floor, and circle your same-side arm up and back behind you, bringing that fist to the heel of
1.5K views3 months ago
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Yoga Block Strength & Mobility Sequence 💪🧘‍♀️ This flow uses just one yoga block – but challenges strength, mobility, and control from head to toe. We start with a camel lean back (aka reverse Nordic) to light up the quads, then move into a lunge position with a shoulder spine mobility circle using the block. From there, it’s a half split variation that targets the hip flexors in a shortened position (hello active flexibility!). And we finish with a low lunge backbend, using the block to guide
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Yoga Block Strength & Mobility Sequence 💪🧘‍♀️ This flow uses just one yoga block – but challenges strength, mobility, and control from head to toe. We start with a camel lean back (aka reverse Nordic) to light up the quads, then move into a lunge position with a shoulder spine mobility circle using the block. From there, it’s a half split variation that targets the hip flexors in a shortened position (hello active flexibility!). And we finish with a low lunge backbend, using the block to guide
4.2K viewsApr 29, 2025
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🔥 Active Reclined Twist 🔥 Most of us are used to relaxed, passive reclined twists… but this one’s different! Start lying on your back, arms in a Y shape. Push your hand into your knee and feel your core light up. Then, keep that push as you slowly guide your leg across your body into a twist – only as far as you can control. The key? 🌟 Stay active, keep hovering, and reverse back out with control. Then reward yourself with a traditional passive twist at the end! Let me know how it feels if yo
1:30
🔥 Active Reclined Twist 🔥 Most of us are used to relaxed, passive reclined twists… but this one’s different! Start lying on your back, arms in a Y shape. Push your hand into your knee and feel your core light up. Then, keep that push as you slowly guide your leg across your body into a twist – only as far as you can control. The key? 🌟 Stay active, keep hovering, and reverse back out with control. Then reward yourself with a traditional passive twist at the end! Let me know how it feels if yo
4.3K views4 months ago
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1:23
✨ A surprise transition that feels like magic! This flow moves seamlessly from a seated twist up into chair pose – and then back down into the twist again. We start in a seated twist to the left… then circle the right arm around and follow it with our eyes, letting that spiral motion naturally guide us all the way up to chair pose, facing the back of the mat. 🌀 Then we reverse the movement to return to our seat. It’s smooth, creative, and a great way to explore spiraling transitions in your pra
1.3K views4 months ago
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0:49
Favorite thoracic spine mobilization with a yoga block! 💥 Lie on your back with your knees bent and feet flat on the floor. Bring your arms into T arms with a yoga block in your right hand. Then reach your yoga block across your body and deliver it to your left hand. In order to execute this task, your arm will pull your shoulder blade and then your rib cage up off the floor, rolling your upper and mid back to the left. (That’s thoracic rotation! ✅) Keep the yoga block in your left hand and lie
41.6K views6 months ago
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1:12
Target your hips, hamstrings, and quads in this low-to-the-ground flow! 💡 We get to explore so much from a simple low lunge base position. Let me know what your lower body has to say to you if you give this one a try! 💥 Interested in more sequencing ideas, movement science education, and yoga mythbusting? Sign up for my email newsletter! 📫 https://www.jennirawlings.com/email | Jenni Rawlings Yoga
5.1K views7 months ago
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0:50
This tricky yoga sequence is a new favorite – it’s a stability, strength, and coordination challenge all in one! 🔥 We link twisting chair pose, a single-leg balance, and twisting high lunge into a focused, surprising sequence! 💥 BTW did you know you can take unlimited yoga classes with me in my online class library? 300 creative yoga classes with varying time lengths and levels of challenge. Start your 7-day free trial today – I’d love to see you there! 🧘‍♀️ https://www.jennirawlings.com/memb
7.5K views8 months ago
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0:26
Here’s a circular yoga flow for your consideration! ⭕️ This flow incorporates both hip mobility & strength while taking us on a unique 360° journey around our yoga mat! From a seated straddle, bend your right knee and place that foot on the floor. Shift forward into a low lateral lunge and, keeping your hips low, transition into a lateral lunge on the other side. Lower your hips to the floor, straighten your bent knee and bend your straight knee. Shift forward into your low lateral lunge and con
1.5K views4 months ago
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1:20
🔥 Knee Hip Warm Up Sequence 🔥 This feel-good flow targets your knees, hips, hamstrings, quads, and hip flexors – all while keeping you standing the whole time! We start with a dynamic high squat to hip hinge pattern to get the knees and hips moving, then layer on a controlled hip circle and a lovely standing side bend stretch that targets your hip flexors, top of foot, and side body. This is a great prep for any movement practice – or just a lovely way to wake things up when you’ve been sittin
1.6K views11 months ago
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0:38
✨ Brand-new amazing class from Magnus Ringberg is up in my online yoga class library today! 🤩🤩 If you’re new to Magnus’ work, he’s a physiotherapist, sports medicine researcher, and yoga teacher whose classes are rooted in a deep understanding of movement science. My yoga community loves his classes! Magnus’ newest class is a “High Low Mobility Flow” that weaves together shoulder mobility, lateral flexion, rotation, hip circumduction, and playful explorations of balance as you move repeatedly
20.2K views4 months ago
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1:27
Jenni Rawlings on Instagram: "Explore spinal lateral flexion – a.k.a. side bending – in this feel-good yoga sequence! We start small (elbow to thigh), then slowly increase the range: 🔹reach the top arm 🔹lower the elbow a bit further (to the floor) 🔹widen into a straddle seat (upavishta konasana) 🔹add a supported head cradle for fun, and find a little extra length through the side body by reaching your top arm over your ear Instead of forcing depth, we layer options and let the body decide wh
6.2K views3 months ago
Instagramjenni_rawlings
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Favorite yoga transition alert! This is my very favorite way to transition from sitting to a standing position in a yoga context. What do you think? 😃 You could work with this “spiraling sit-to-stand” transition in an isolated way, moving back and forth between your seated and standing position. OR you could weave the spiraling sit-to-stand into a greater sequence and flow, like I’ve done here! Here’s a quick breakdown of today’s flow: Start in a seated twist to the right. Then place your left
2.7K views4 months ago
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1:14
Here’s a favorite spinal mobility sequence! I love that this flow takes place low-to-the-ground (no standing poses or otherwise exerting more than a little effort, right?? Hehe), and I love that it targets our spine in such a wide variety of directions of motion. I hope your spine thanks you for the attention if you give this one a try! 💥 Looking for variety and inspiration in your yoga practice? Join my yoga class library and get unlimited access to over 300 full-length yoga classes, with a ra
2.5K views6 months ago
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1:30
Here’s a short yoga sequence that blends twisting, side bending, and core work – all in one flow. 🔁 We start with a dynamic twist in and out of low and high lunge. 🌀 Then we pause in low lunge for a side bend, feeling into the length of the side body. 💪 And finally, we shift into a bird dog variation that brings in a cross-body core challenge with some balance and control. 💥 Want more creative yoga like this? Join me for my *30-Day July Yoga Snack Challenge* – 10 minutes a day, 30 days of yo
5.5K views11 months ago
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0:48
Here's a strong and focused flow with some built-in creativity to challenge both the body and the brain! Starting in plank pose, rotate into side plank with your right hand down, and then with control, change sides so that your left hand is down. Bend your right knee up toward your chest and attempt to step that foot forward toward the top of your mat as slowwwly as you can. Rise up into a low lunge pose and intertwine your arms into eagle (garudasana) arms. Shift your weight forward and transit
1.8K views6 months ago
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1:04
This is one of my favorite seated shoulder/spine yoga sequences. We stretch the pecs (chest), stretch the rhomboids (back of the heart), and mobilize the spine into extension (a backbend), rotation, and a side bend – all in just a few breaths! ➡️ Interested in more sequencing ideas, movement science education, and yoga mythbusting? Sign up for my email newsletter! 📫 https://www.jennirawlings.com/email | Jenni Rawlings Yoga
6.4K views8 months ago
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0:43
What’s great about a warm up flow? Here are some ideas from both a yoga perspective 🧘‍♀️ *and* a movement science-based perspective! 🤓 On the more yoga side of things, I find that a warm up flow can be a good tool for drawing one’s attention right to their body and their yoga mat. There’s something about the rhythmic flow of dynamic movements that can help encourage that attentional shift as we start our yoga practice! In fact, it’s often the case in my yoga classes that I’ll start practice wi
2.2K views5 months ago
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0:46
Want to improve your thoracic rotation? Try this move! Sit with your feet in front you about hip-distance apart, knees bent, and arms propped behind you. Then sweep your left arm around and to the right, tapping the floor outside your right leg. Return your left hand to where it started and do the other side. Repeat side-to-side for a dynamic spinal mobilization!💥 BTW did you know you can take unlimited yoga classes with me in my online class library? 300 creative yoga classes with varying time
6.1K views8 months ago
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0:38
This low lunge flow is pretty sneaky because on the one hand, you might assume “oh this is going to be an easy sequence because it’s just in low lunge”… But on the other hand, you’d be wrong! 😜 It’s true that as I shift my pelvis toward my front foot and let my knee track forward of my ankle, this part might not be asking for too much work from my lower body. But it’s the part where I sit my hips back toward my back heel and lower all the way down without using my hands on the floor to help - t
1.8K views5 months ago
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0:56
Want a cool way to use a yoga block to spice up your standing flows? 🌶️ Try *standing* on a block as you move through your sequence! In this flow I’ve shared here, I start in warrior 3 pose, attempting to balance on the block, I step back to reverse warrior (it’s different up on the block!), head to triangle pose (there’s more mobility potential with the block underfoot), and finally, I try to balance in half moon pose up on the block (how does this single-leg balance feel different from our fi
2.9K views7 months ago
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0:37
Jenni Rawlings on Instagram: "✨ Brand-new amazing class from @magnusringberg is up in my online yoga class library today! 🤩🤩 If you’re new to Magnus’ work, he’s a physiotherapist, sports medicine researcher, and yoga teacher whose classes are rooted in a deep understanding of movement science. My yoga community loves his classes! Magnus’ newest class is a “High Low Mobility Flow” that weaves together shoulder mobility, lateral flexion, rotation, hip circumduction, and playful explorations of b
11.3K views4 months ago
Instagramjenni_rawlings
1:01
Jenni Rawlings on Instagram: "Favorite camel pose variation! 💡 Whereas traditional camel pose mobilizes the spine in one singular plane of spinal extension, this “half camel pose” variation adds more planes of movement to the mix for the spine – so we could think of it as a “multiplanar” camel (ustrasana) pose! By holding our back heel with one hand, we add both spinal rotation and spinal lateral flexion to the great spinal extension mix. And by switching between this camel variation and child’
5K views3 months ago
Instagramjenni_rawlings
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Here’s a favorite yoga sequence that I love – active but mellow at the same time! 💕 It combines parighasana (gate pose), low lunge, a mellow backbend, baby side angle pose, and a stability challenge – all in one unique flow! ➡️ Interested in more sequencing ideas, movement science education, and yoga mythbusting? Sign up for my email newsletter! 📫 https://www.jennirawlings.com/email | Jenni Rawlings Yoga
8.8K views8 months ago
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0:49
Favorite thoracic spine mobilization with a yoga block! 💥 Lie on your back with your knees bent and feet flat on the floor. Bring your arms into T arms with a yoga block in your right hand. Then reach your yoga block across your body and deliver it to your left hand. In order to execute this task, your arm will pull your shoulder blade and then your rib cage up off the floor, rolling your upper and mid back to the left. (That’s thoracic rotation! ✅) Keep the yoga block in your left hand and lie
36.9K viewsFeb 10, 2025
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0:32
A yoga strap: good for more than just hooking around your foot in big toe pose, right? 😉 In this yoga sequence, I’m using a strap in a few different ways to up-level some classic yoga asanas (not make them easier!) For example, you might think that the strap is making my gomukhasana shoulder opener *easier* here (that’s the arm bind I’m doing through the first part of the sequence with one elbow reaching up and the other reaching down behind me.) But the strap is actually allowing me to work ha
10.2K views11 months ago
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0:47
Here’s a creative way to use a yoga blanket to increase the challenge—not make things easier! 😄✨👉 Plank ➝ Bear pose ➝ Side plank (with feet on the blanket) ➝ Repeat on the other side!🔥 Bear pose slides = serious anterior core hip flexor work🔥 Side plank (with blanket!) = next-level lateral core, bottom shoulder, and hip abductor challengeThis is a great vinyasa variation or just a spicy little sequence to add strength, control, and creativity to your practice. ➡️ Interested in more sequencin
4.1K viewsMar 23, 2025
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