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Level 1/2
20 min

Short & Sweet Beginner Flow

Vinyasa Flow | By Stephanie Snyder on Apr 05 2012
This is a short and sweet beginners flow that will move your body in all directions, create some heat and leave you feeling energized. We move through standing poses (warrior 2, side angle, trikonasana) a seated twist and a modified backbend. This class ends with a simple hip opener and back release pose.


This is a short and sweet beginners flow that will move your body in all directions, create some heat and leave you feeling energized. We move through standing poses (warrior 2, side angle, trikonasana) a seated twist and a modified backbend. This class ends with a simple hip opener and back release pose.


  • Mary LaBrucherie     Sep 30th, 2014
    Thanks for the advice on this class, really enjoyed it and fleet like I did something!
    Mary LaB
  • Megan Lanier     Sep 13th, 2014
    Perfect! Thank you!
  • Pat McNulty     Apr 23rd, 2014
    Not quite strong enough for this (post illness) but working towards it as this is exactly what my body needs to do. Thank you, namaste!
  • Micole Linehan     Mar 23rd, 2014
    Stephanie, As with all your practices, I just loved this one. I was in the mood for something as complete as possible within such a short timeframe and this was perfection. Thank you! Namaste.
  • Amber Lemieux     Mar 5th, 2014
    This video will not come up
    • YogaGlo     Mar 5th, 2014
      Hi Amber! We have sent you an email with some troubleshooting tips.
  • Christine Mourre     Mar 3rd, 2014
    I really enjoy this session. It's perfect. Thank you for allowing a generous amount of time at the end even tho this is a grab and go ;)
    I look forward to doing this every morning after my alarm goes off.
    • stephanie snyder     Mar 3rd, 2014
      Wonderful, everyday is a good plan :)
  • Renee Pletka     Feb 21st, 2014
    Thank you for enabling us to do just a little bit every day, Stephanie. I love that I never "miss a class" with Yogaglo!
    • stephanie snyder     Mar 3rd, 2014
      This is great, I agree, YG is a perfect insurance of consistent practice!
  • Savanna Serrata     Jan 16th, 2014
    I work nights and tonight is the last of 5 long ones. I really needed a "pick me up" and this class gave me the energy I need to finish out this night strong :) thank you!
  • Christine Mourre     Jan 7th, 2014
    Love fitting this in before I bolt out the door at 6:30 am!
    -24 Celsius today ( vvvv cold!!) this will let me get off to a warm start.
    Thank you !
    • stephanie snyder     Jan 7th, 2014
      Stay warm!!! OM.
  • Christine Mourre     Sep 3rd, 2013
    I enjoy this complete but mini-session. I start my teaching year today and get up before the crack of dawn. This 20 minute check in is something i plan to make time for every morning.
    • stephanie snyder     Jan 7th, 2014
  • Stephanie Hamilton     Aug 26th, 2013
    This is such a great class to start the day, when I don't have enough time!! Love it, thanks!!
  • Lisa Brooks Mills     Jun 27th, 2013
    I keep coming back to this wonderful practice. Thank you Stephanie. Short and sweet is right. Super sweet.
    • stephanie snyder     Jun 28th, 2013
  • Catie Councell     Jun 27th, 2013
    Loved this one. Warmed, intentional, and ready when I finished. Thank you!
    • stephanie snyder     Jun 28th, 2013
      Thank you for that feedback Catie!
  • Kasia K     Jun 11th, 2013
    Awesome! Thank you! Next time probably better suited for a morning class not evening ... :)
    • stephanie snyder     Jun 28th, 2013
      Yes its good to consider these things :) Maybe a little too active for pre-sleep.
  • Joie Benitez     May 21st, 2013
    very nice quick flow!!!!
    • stephanie snyder     Jun 28th, 2013
      Thanks Joie
  • Molly Hebda     Mar 22nd, 2013
    Thank you. First practice I have tried and it was a sweet beginning to my day. : )
    • stephanie snyder     Jun 28th, 2013
      Great Molly, Im glad this worked for you!
  • Ulrika Sundin     Mar 1st, 2013
    Just took this again for the first time in a while. Noah (who turns 3 in May) joined me for some freestyle yoga of his own mixed with crawling under me and playing with dinosaurs. :D Gotta love practicing with kids. <3
    • stephanie snyder     Mar 2nd, 2013
      Lovely, a good example Mum!
  • Ashley La Frenais-Reardon     Jan 27th, 2013
    Thank you. I've been in the hospital with my son for over six weeks now and have been searching for something short to do at the bedside to help with kinks and stress. This was absolutely perfect.
    • stephanie snyder     Jan 28th, 2013
      O my goodness Ashley, so sorry to hear this. The yoga will help you so so much, try to sneak a little bit in whenever you can. Sending love to you and your son. And remember at the very least, a few long deep breaths with your eyes closed can do wonders for stress relief. And let the exhale last longer than the inhale.
  • Karyn Miracle     Jan 12th, 2013
    Awesome sequence!! Great verbal cues!
    • stephanie snyder     Jan 28th, 2013
      Thanks Karyn!
  • Christine Langdon     Dec 20th, 2012
    thank you & merry christmas
  • Christine Langdon     Dec 17th, 2012
    thank you for this class, it got my yoga practice going again after a 3 year hiatus
    • stephanie snyder     Dec 17th, 2012
      Wow, wonderful! Welcome back :)
  • Monique Ferguson     Nov 27th, 2012
    This was a lovely flow, really got the energy going. Thank you!
    • stephanie snyder     Nov 27th, 2012
      Good to hear, thanks Monique.
  • Michele DeMarco     Oct 15th, 2012
    I really like this short, sweet flow. It packs just enough 'umph' to generate some heat and get the energy flowing first thing in the morning. Thanks, Stephanie!
    • stephanie snyder     Oct 21st, 2012
      Thank you Michele! Have a beautiful day.
  • Meggie Joy Meggie Joy     Oct 4th, 2012
    This is NOT a level one Flow! Frustrating.
    • stephanie snyder     Oct 4th, 2012
      Hey Meggie Joy- You may want to try some Hatha style classes. The Vinyasa style is meant to be a little quicker paced even in its beginner form. There are so many amazing classes here on yogaglo. You know you might really love Jason Crandall, he is amazing and may be a better fit.
      • Meggie Joy Meggie Joy     Oct 4th, 2012
        Thank you Stephanie. Sorry for being so abrupt - I get very frustrated with myself when I am so bad at it (which, I know, pretty much defeats one of the key purposes of yoga). The positive is that this is a class I have as a goal to complete without taking breaks or really messing up. So I'll take my time on other classes for now and come back to this one every now and then to gauge my progress in certain areas.
        • stephanie snyder     Oct 21st, 2012
          No worries Meggie- Im glad you see some of the challenging parts as possible places to grow. The important thing is have fun and enjoy the process! Thanks for your follow-up. XO.
        • Nikki Schnupp     Oct 21st, 2012
          I really enjoyed this! Nice, covers a lot of the bases. But I do agree with Meggie Joy that it's not a level one. I've been practicing a long time, and this is fast-paced--even for a Vinyasa class--and without the pose instruction a beginner class typically has. The Warrior 3--especially without modifications or more instruction, for example is something not usually found in a beginner class. It might not be possible to do a beginner flow in just 20-minutes because of the level of instruction needed for getting into the pose properly--unless there's the willingness to settle for sloppy poses. I'll echo SS that Jason's a good choice.
  • Catherine Halion     Sep 20th, 2012
    Thank you. Perfect to squeeze in a busy day and feel great after.
  • lisa bowers     Sep 8th, 2012
    Great concise class perfect format for my too busy lives and a beginner person to boot. thank-you ! I can always find 20 minutes :-)
  • Michelle Thompson     Aug 23rd, 2012
    I was in my YTT last night, and woke up this morning not feeling well and not wanting to to any yoga, but I know that my body needs to do it everyday and this class was perfect. Thank you Stephanie!
  • Trish Cramer     Aug 21st, 2012
    Enjoyed this practice a lot, the perfect start to the day, thank you!
  • Heidi Vandenberg     Jul 13th, 2012
    Such a great class. The pace of the flow was faster than I've done before, but I enjoyed the small challenge there and am anxious to continue working on my balance in Warrior 3! Thanks, Stephanie!
  • Marlena Denning     Jul 12th, 2012
    too fast
  • Natasha Solomon     Jun 29th, 2012
    This was really excellent! Thank you so much.
  • Emily Wine     Jun 12th, 2012
    This was a fantastic short. I especially needed to hear the kind words of encouragement about fitting in a practice. So glad I opted for this instead of skipping today altogether. Thank you, Stephanie!
  • Ulrika Sundin     Jun 12th, 2012
    I love this routine. 20 minutes is just about what I can squeeze in without being interrupted too many times. ;) Yet it feels complete. Also like the clear instructions on what to be mindful of in the different poses. Thanks Stephanie! :)
  • stephanie snyder     Jun 12th, 2012
    Hi Rebecca-Great question- I recommend that you substitute W3 with Parsvottanasana. Whats that? Well, you can goto the poses tutorial section and find it there: (
    • stephanie snyder     Jun 12th, 2012
      Hey Rebecca- my last response was cut off a little bit. I would further modify parsvottanasana by placing your hands on the floor (or on blocks) until your hamstrings open a little more! If you continue to practice this way then W3 will be there for you in no time!
  • rebecca schamess     Jun 12th, 2012
    What is an alternative to the warrior 3 pose (balancing on one foot, hands clasped behind), then bringing that leg straight up? I'm not even close! Thanks - great class.
  • Lisa Brooks Mills     Jun 5th, 2012
    Thank you Stephanie! It's amazing what 20 minutes of practice can do. Wonderful class!
    • stephanie snyder     Jun 6th, 2012
      Thanks Lisa :)
  • Colleen Jordan     May 30th, 2012
    Thank you for this blessed flow! Just what is needed for a healthy start to the day!
  • stephanie snyder     May 25th, 2012
    Thanks everyone. The benefits of the practice are cumulative and truly a little something everyday will benefit so much more than overdoing it once a week. Ive done that research so you dont have to! Happy Flowing...
  • Michael Gonzalez     May 23rd, 2012
    thank you! this was short but oh so sweet.
  • Suzanne Ungar     May 9th, 2012
    Short and sweet. Thank you.
  • Michelle Mendoza     May 4th, 2012
    Thank you Steph, it's incredible how much more connected I feel after this sweet 20 minute flow. Love that you understand not everyday leaves lots of time to make it to the mat.
  • Jill Zimmerman     May 1st, 2012
    thanks stephanie for saying that it is more important to do something every day than 2 hours twice a week! That stayed with me :)
  • Sasha Allenby     Apr 28th, 2012
    perfect :)
  • Heather Tom     Apr 25th, 2012
    What a perfect little practice! I feel so refreshed. This is going on my favorites list for those crazy days.
  • Rachel Johnson     Apr 18th, 2012
    Great session for a time poor mum. I really enjoyed it.
  • stephanie snyder     Apr 18th, 2012

    Thanks Lauren, the pants are old school lululemon :)
  • Lauren B     Apr 18th, 2012
    thanks stephanie! btw, I love those pants.... :)
  • stephanie snyder     Apr 16th, 2012
    Hey Everyone! Thanks for the feedback, its a total pleasure to do this with you virtually ;)
  • Yasmine Shereen     Apr 15th, 2012
    well rounded and love the pace.
  • Jane Jacobson     Apr 15th, 2012
    My first practice on this site, loved it!
  • Heather Hughes     Apr 14th, 2012
    This is my go-to short session video. It covers everything I need in a short session and the focus on breath at the beginning makes the whole sequence even more effective.
  • Eva Rodriguez Riestra     Apr 6th, 2012
    Just right, thank you
  • Erin Dobson     Apr 6th, 2012
    Ethan here. This is more my style. Thanks. Nice session. I see you had your baby - congrats.
  • Amber Tice     Apr 5th, 2012
    This was a good reminder of how important it is to get it in regardless of how busy life gets! I feel very energized.
  • yogagal      Apr 5th, 2012
    loved this well rounded level 1, 20 min practice, more, please.