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Level 1/2
20 min

Mental Clarity Flow

Vinyasa Flow | By Stephanie Snyder on May 05 2012
This is a beginners flow that focuses on twists. A quick detox and wringing out that will create some fire and also balance. A great practice for mental clarity. Props: 2 blocks


This is a beginners flow that focuses on twists. A quick detox and wringing out that will create some fire and also balance. A great practice for mental clarity. Props: 2 blocks


  • Caroline Collins     Nov 21st, 2014
    Fab flow-.short n sweet. Thank you.
  • Michelle Stinnett     Nov 19th, 2014
    Awesome night practice!
  • Bec Gee     Sep 2nd, 2014
    Thank you x
  • Christie Streety     Jul 3rd, 2014
    This was my first class with yogaglo. I've done it daily since. Thank you for helping me clear my mind each day.
  • Daina Morrison     Jun 16th, 2014
    Thank you for destressing me after my day!
  • Kristen Holt     Jun 9th, 2014
    Easy before bed vinyasa :)
  • Rebecca Frimmer     Jun 5th, 2014
    i wasn't feeling well this morning so was looking for a 1/2 practice that would get me moving, gently, so I could focus on what I need to do today. Perfect, thanks!
  • Kenneth Fong     Jun 1st, 2014
    This is a great flow with nice twists. However, the transitions between each pose were a little fast.
  • Andrea Kayne     May 6th, 2014
    Thank you for that! It's just what I needed. =)
  • JASON RICE     Apr 9th, 2014
    A great way to break up the day; thank you Stephanie
  • Lori Veldhuis     Apr 4th, 2014
    Oh My Gosh that was just what I needed-- loved the pacing and directions. Thank you!!!
    • stephanie snyder     Apr 5th, 2014
  • Kate Sirkin     Apr 2nd, 2014
    Great beginning! Thank you, namaste!
    • stephanie snyder     Apr 5th, 2014
  • Fiona Eighan     Mar 3rd, 2014
    really enjoyed the class,nice flow to get used to the asanas .
    • stephanie snyder     Mar 3rd, 2014
      Thanks Fiona, Im glad you liked it.
  • Ashley De Lapp     Feb 16th, 2014
    After a nice hot bath, this detox class was the perfect way to end my seemingly never-ending hangover day. Thanks so much!
    • stephanie snyder     Mar 2nd, 2014
      O dear. I hope you are on the mend and off the bend :)
  • Maureen Perideaux     Feb 14th, 2014
    What a great class! This was my first yogaglo class and I'll definitely be back for more. :-)
    • stephanie snyder     Feb 14th, 2014
      Hi Maureen
      Welcome to Yogaglo! Glad you liked the class, there is endless goodness here.
  • taran chernin     Feb 7th, 2014
    this was the perfect20 minute practice. thank you
    • stephanie snyder     Feb 14th, 2014
      Thank you Taran!
  • Katie Basile     Feb 3rd, 2014
    Good one for a day when I'm a little sore, but am sore and still need some movement and flow :) Thanks Stephanie!
    • stephanie snyder     Feb 14th, 2014
      Love that :)
  • Priscilla Taylor     Feb 2nd, 2014
    Just what I needed today. tks Stephanie!
  • Alex Kraus     Jan 2nd, 2014
    First Yogaglo class ever and it was wonderful. Thank you, Stephanie!
    • stephanie snyder     Jan 2nd, 2014
      Hey Alex-
      Welcome to Yogaglo! There is much goodness for you here ;)
  • Rachel Strahan     Dec 30th, 2013
    1st class I tried on this site and loved it! I can't believe how energised I feel after just 20 minutes, thanks!
    • stephanie snyder     Dec 30th, 2013
      Welcome to YG Rachel! Im glad this was helpful to you, any small amount will do some good ;)
  • Merissa Khurma     Dec 29th, 2013
    Just what I needed today! Thank you :)
  • Angie Fox     Dec 17th, 2013
    A great workout for early morning when time is short and movement feels needed.
  • Lisa Brooks Mills     Dec 7th, 2013
    Love coming back to this practice. Great for a mid day lift me up! Thank you Stephanie! :)
  • YogaGlo     Nov 22nd, 2013
    Thank you for your feedback regarding the level of this class. After taking your feedback into consideration and re-reviewing this class we have decided to change it to a level 1/2. Please contact us at if we can be of further assistance.
  • Michele Rosen     Oct 16th, 2013
    This seems harder than any '1' level class I've taken - maybe it should be labeled 1/2?
  • Connie Carrillo     Aug 31st, 2013
    This was EXACTLY what I needed today. As a busy mom of 3 littles and currently in RN school you are my hero and I love your classes. Thank you for incorporating all of the things us moms need to hear while offering up really solid yoga at the same time. You ROCK!
    • stephanie snyder     Aug 31st, 2013
      Wow, Im a mom (of only 2) and I lived with a nursing student in college. I am inspired by what you are doing and know its not easy! Nurses are the ultimate heroes in my book. Nothing makes me happier than to help you in any way.
  • Beverley Stanley-Clarke     Jul 28th, 2013
    Thank you. I loved this class. I've added it to my favourites
    • stephanie snyder     Jul 29th, 2013
      Glad to hear it B!
  • Sarah Rawlings     Jul 9th, 2013
    I really liked this class but found it really hard to keep up. I'm used to Hatha yoga where there's so much time to get the pose right. Would you recommend repeating classes several times to keep up or could you suggest how people go from Hatha to Vinyasa flow?
    • stephanie snyder     Jul 29th, 2013
      Hey Sarah-
      Yes repeating a class more than once will help so much! Its just like anything new, a little practice and a little patience is all you need for success.
      Lots of Love-
  • Lisa Brooks Mills     May 29th, 2013
    Thank you Stephanie. Short, but sweet. I look forward to revisiting this class. I've added it to my favorites.
    • stephanie snyder     May 29th, 2013
  • Michelle Swan     May 22nd, 2013
    This is a wonderful, gentle class! Just what I needed, thank you.
    • stephanie snyder     May 29th, 2013
      Thank you too Michelle!
  • Marta Hanlon     Apr 19th, 2013
    I really enjoyed this class. It's great to help me ease back into my morning practice.
    • stephanie snyder     May 29th, 2013
      Glad to hear it Marta :)
  • Lydia Guerra     Apr 8th, 2013
    Great practice for the morning!
    • stephanie snyder     May 29th, 2013
      Om in the AM!
  • Stasia Walters     Feb 1st, 2013
    Thank you Stephanie. Like your approach.
  • Candice "Prema" Aiken     Jan 22nd, 2013
    Stephanie... Thank you so much for your 20 minute flow classes!!! I adore every one of them. All I have is 20 minutes to do yoga and I get up at 5am to make that happen. Your classes give me energy, generate heat and set me up for a day of much peace, flexibility and happiness. Please keep them coming xx
    • stephanie snyder     Jan 24th, 2013
      5am! I bow to you Candice. Keep up the peace and happiness!
  • Jane Griffin     Jan 19th, 2013
    loved it!
    • stephanie snyder     Jan 24th, 2013
      Thanks Jane!
  • Amy Bassett     Jan 14th, 2013
    For a beginner who has never done this before, it was good. However, the change from one position to anbother was too quick. Hard to keep up without feeling like I did the pose correctly, felt rushed. Especially having to keep an eye on the screen to know what to do and what to do next, it complicated things. Overall I was pleased with it, will have to practice the poses!
    • stephanie snyder     Jan 18th, 2013
      Hey Amy- It gets so much easier! Stick with it and you will be able to pop into these poses without looking at the screen so much very soon. Getting through the class is a great achievement, its meant to be accessible but not totally easy, just to give you perspective and I hope that helps!
  • Fay Meling Pao     Jan 14th, 2013
    First class back to online yoga since baby #3. Thank you, Stephanie. Really helped stretch some tight areas and get me refreshed and ready to start my day! Needing mental clarity as well for an upcoming exam :) Thanks again.
    • stephanie snyder     Jan 18th, 2013
      Wow, baby No3 and an exam. Bless you!
  • Meghan Hanebutt     Jan 13th, 2013
    Great place to start. Thanks Stephanie!
  • Josie Snow     Jan 13th, 2013
    I really enjoyed this class. And also this was my very first yoga class I've taken, ready for the next one.
    • stephanie snyder     Jan 18th, 2013
      Wow, Josie that is so cool. I am honored to have taught you your first class and happy that you liked it (whew!) :) !
  • Laurie McCormick     Jan 13th, 2013
    this was my first Yoga Glo class!!!! It was awesome!!!! Looking forward to many more!
    • stephanie snyder     Jan 18th, 2013
      Hey Laurie- Cool! Welcome to YG :)
  • Teresa Devine     Jan 13th, 2013
    I'm with all the mommies who posted... Sometimes 20 minutes is all you can get and exactly what you need! Thanks Stephanie- this was my first yogaglo class, love it!
    • stephanie snyder     Jan 18th, 2013
      O yes Teresa, I get it! I have a 1 year old and a 5 year old, you gotta take what you can get :) Lots of love!
  • Jessica Wilson     Jan 12th, 2013
    Just what was calling my name this fine morning! Thanks!
    • stephanie snyder     Jan 18th, 2013
      Hey J- your welcome. XO
  • Karyn Miracle     Jan 12th, 2013
    LOVE! Thank you Stephanie!
    • stephanie snyder     Jan 18th, 2013
      LOVELOVE! THank you too.
  • Heather Blanton     Jan 12th, 2013
    Love this class!
    • stephanie snyder     Jan 18th, 2013
      thank you heather!
  • Janelle Yates     Jan 12th, 2013
    A bit fast for level 1, especially first thing in the morning.
    • stephanie snyder     Jan 12th, 2013
      Hey Janelle-
      Thanks for leaving feedback. Ill consider filming a slower paced level 1 in the future. Vinyasa yoga is by nature a flowing sequence and so in the meantime you may want to check out some of the "Hatha" classes. They are guaranteed to go at a slower pace! Have a great day.
  • Jo Beer     Jan 12th, 2013
    Nice awakening sequence, pace was great to clear out the cobwebs. Thanks!
    • stephanie snyder     Jan 12th, 2013
      Hey Jo-
      Thank you, I too know the cobweb feeling :) and glad it could help.
  • Hilary Coughlin     Jan 8th, 2013
    awesome! My stomach ache is GONE!!! :)
    • stephanie snyder     Jan 10th, 2013
  • EDWINA MURPHY     Jan 8th, 2013
    I loved this class. Thanks Stephanie !
  • Lynne McLaine     Jan 7th, 2013
    Awesome class! Love the 20 minutes sessions.
  • Marina Luna     Dec 30th, 2012
    Thank you, Stephanie! Namaste.
  • Brigid Pugh     Dec 27th, 2012
    This was wonderful, just what I needed in the midst of the holiday madness. Thank you Stephanie!
  • Emily Wine     Dec 9th, 2012
    I am a HUGE fan of your twenty minute sessions. I feel that they give me the benefits I need but in a shorter session that matches my current "working mom" schedule. Your sessions are my favorites on yogaglo! Keep the 20-30 minute sessions coming!!
    • stephanie snyder     Dec 9th, 2012
      Hey Emily-
      Thank you so much! And I totally get that :)
  • Christine Dillon     Dec 9th, 2012
    Great quick detox, perfect, thank you Stephanie
  • Pamela Stern     Oct 13th, 2012
    nice 20min class - Thanks
  • Kristin Roy     Aug 3rd, 2012
    Yummy twists, quiet mind. Thank you : )
  • Melanie Zerr     Jul 27th, 2012
    Great 20 min flow. Thank you!
  • Wendy Botwick     Jul 22nd, 2012
    I miss you Steph. But I'm loving motherhood. Getting even 20 minutes when I can. Mwaah. Wendy
  • Audrey Reyes     Jul 10th, 2012
    Great practice. Thank you!
  • Stephanie Barton     Jun 11th, 2012
    Thanks for this short yet sweet practice. I recently began teaching a Beginner class and find it challenging, so these beginning sequences you offer really help guide me for that class. Remembering that too much information when starting a yoga practice can be overwhelming, so I appreciate the simplicity you bring to remind me of what it feels like to LEARN how our body moves! Namaste :)
  • Sasha Allenby     Jun 6th, 2012
    Another perfect 20 min class from Stephanie. Much appreciated. :)
  • Christie Russell     Jun 4th, 2012
    This was my first practise a couple of weeks after surgery and it felt divine. Really gentle but with enough oomph to work up some heat. I can practically hear my muscles saying 'aaaaah'. Thanks. :)
    • stephanie snyder     Jun 6th, 2012
      Hey Christie- I hope your recovery is speedy! Wonderful that you are back to your practice.
  • riely clough     Jun 3rd, 2012
    this was a fantastic night time stretching practiceloved your pace
  • Concetta Antonelli     May 30th, 2012
    Yes! Great post Zumba Yoga. Thanks!
  • Dawn Gazell     May 21st, 2012
    Recovering from the stomach flu, this was the perfect gentle morning practice. Thanks Stephanie. :)
    • stephanie snyder     May 25th, 2012
      Hope you are feeling better Dawn, so glad this helped!
  • Yasmine Shereen     May 18th, 2012
    love your instruction! thank you.
    • stephanie snyder     May 25th, 2012
      My pleasure Yasmine, thank you for the feedback.
  • Phoebe Schilla     May 16th, 2012
    Love it Steph. This fits my life style so well right now! Lily joined me for the last part and likes to repeat your instructions to me. ('supine twist mommy'). xoxo
    • stephanie snyder     May 16th, 2012
      Phoebe! Great, so sweet.
  • Janice Jones     May 15th, 2012
    Great place to get clarity when you don't have time to do a full hour class or as a beginning to another class to warm up!
  • Jeanette Darbyshire     May 15th, 2012
    Hi Stephanie. I had a (rare) headache tonight but thought I'd try a short, gentle flow to get the breath moving. This was nice.
  • Kelly Feenan     May 12th, 2012
    Sorry, found the pace for this a little to fast for a Level 1 class. Frustrating.
    • stephanie snyder     May 25th, 2012
      Hi Kelly-
      Frustrated is not the goal thats for sure! "Vinyasa Flow" is by nature a little faster paced than other styles as it is based on continuous movement, perhaps that is part of what you experienced. Try to mix in some "Hatha" Level 1 classes, that may be a good match for you and a great complement to the flow style. And lastly thank you for the feedback, it definitely has value. Maybe I will post a 'slowflow', that would be great for any level!
  • Ulrika Sundin     May 8th, 2012
    Love the flexibility of yoga. :) I am now 5 weeks post c-section and I just do what feels good and modify the rest. Great way to get the body familiar with normal function again step by step in a gentle way.
    • stephanie snyder     May 8th, 2012
      Hi Ulrika and congrats again on your delivery! Love to hear it. I'm so happy that you feel well enough to begin some movement, however it is recommended that you do not do yoga post c section until at least 6-8 weeks after delivery. We cannot give medical advice and strongly recommend that you check with your doctor before beginning any physical exercise at all. From one Mom to another - take a nap instead my friend :) The best thing in the first 2 months post partum is sleep and pranayama or a meditation- try Harshada's beautiful meditations here on YG. Love to you and your family...
      • Ulrika Sundin     May 8th, 2012
        Thanks for your advice Stephanie. :) I checked with the physiotherapist before leaving the hospital and was told walks were ok from the start and apart from that rest for the first three weeks and then do gentle core strengthening exercises between 3 and 8 weeks post c-section and then gradually get back to my normal exercise routine. I listen closely to my body and at this point I only do yoga that I find fits the "gentle core strengthening" description. It's more of a connection with my body than exercise really. I need this physical form of relaxation sometimes right now as I am going through a difficult time with my father being severely ill and I feel I am thrown between extreme sadness and the blissful joy of family life. Luckily I do sleep fairly well and don't feel that sleep deprived. :)

        Thanks for doing your best to make sure my practice is safe! I really appreciate that. Love and blessings back to you. :)
  • Holly Reasoner     May 7th, 2012
    Thank you for a quick, well-rounded routine. Need all of the mental clarity I can get. Did this in my PJ's before starting the day. Feel much better. Thank You!
    • stephanie snyder     May 7th, 2012
      Yoga in PJs. love it.
  • Kaity Kaity     May 6th, 2012
    I had one of those mini yoga breakthroughs, when you told us to find our cobra, while we were doing the triangle/twist pose. Such simple, direct, breakthrough-inviting instructions! Thank you Stephanie.
    • stephanie snyder     May 7th, 2012
      Great Kaity, thanks for sharing that!
  • Ashley Dawson     May 5th, 2012
    This generated heat and was a well rounded, sweet practice. Thank you!