Standing Yoga Flow 10 Minute Quick HIIT Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your 10 minute standing yoga flow. So this is going to be a yoga inspired mobility workout. You can go ahead and start moving your body. Just little march, little roll through the shoulders. Then we're going to get right into that yoga flow. We're just going 10 minutes, we're going to keep it all standing. I'll give you lots of options. Go ahead and take some big arm rolls to the back. Right through here. Just getting our bodies and ready to go. And take it through here. If you need a block, if you need a chair, if you need to modify, as long as you are moving and safe and feeling good, that is all that matters. We're just gonna wake up the body, get everything ready to go, roll through those hips and don't worry if you don't feel like you're a yoga person. Don't worry, I'm not either. We are just going to get it done. Doesn't matter what it looks like, matters what it feels like. So let's go ahead and take it nice and wide. We're going to reach those arms up, we're going to fold down. So it is up to you. If you need to go just to here or again, if you need to keep your hands on a chair, that works too. If you can take them down, we're going to take it right through here. Just relax in those shoulders. We've got your feet wide, you can bend your knees if you need to. And then slowly roll it up. Starting wide reach. Fold it over again. Hands can be on a chair, they can be on your legs, you can bend your knees, you can take them to the floor and then just relax through here. Let's walk your hands to one side. If you're just on your knees or if you're just taking it a little higher, take it through here. If you can get down to that foot and then walk through to that other side. So again, whatever you need to be to be here. If you've got your hands on your chair, you walk to one side of the chair. Let's take it one more time each side. Feel that good stretch. Stretch in your spine and then walk through to that other side. You're going to slowly bring it up halfway. Walk your feet in just a bit soft. Bend in the knees, hands right in the legs. We're doing standing cat cow. So you're just rolling through your back. Cat cow. Just like we would do if we were on all fours. Right through here. Again, if you have your hands on the chair. You just lean over a bit and roll through all the way. Connect with that core at the top. And one more. And let's slowly roll it up nice and wide so we have your feet a little bit closer. Now let's take a big inhale up. Exhale, palms down in front. Inhale up and down to the side. You're just going to take it. Fold it over again. You don't have to get all the way down. You can be on the legs, you can be on the floor, you can be on the chair. Let's do that halfway up where you straighten in your spine. And then extend it down one more time, straightening the spine. Take it down slowly. Roll it up. Big inhale up, palms down in front. Inhale up. Exhale down to the side. Fold it over wherever you need to be. Exhale, lengthen in the spine. Drop it down. One more. Straighten that spine. Bring it. Drop it down. Feel that? Work right? And then slowly all the way up. Big inhale up, palms down. Right through here. Let's step one foot back. So I just want you to take it here, if you can. We're going to drop it into that low lunge. Now, it is a standing workout, so it's up to you if you just want to keep it here. If you want to grab onto the wall or a chair, you can. If you're able to get down with it, you can drop it here. Get a little stretch through that hip flexor. Either way, just both or hand. We're just going to lean forward just a little bit. Again, this can be whatever you need it to be. Opening up the hips through here. Big reach up. Press that heel down in the back. Take those hands down here or here. Step it in slowly. Roll it up. We're going to do the same thing. Other side. You're going to step it back. Whatever version of this lunge you need it to be. If it's just here, hand on a. If you can, drop it all the way down a little forward and back here. Yes. Bring it into that. Take it here. Step it in. Bring it up. Let's step it back nice and wide. We're coming into that warrior. So again, whatever you need to be to be here. We're going to take those arms out. Lean into it here. Look over your fingertips in the front. Really open up the chest through here. Lean into that. You're going to take that elbow down. Big reach over. Right through here. Yes. And then back to center. And then bring those arms together. Big push up One more time on this side, lean into it here again, wherever you need to be. Use a chair, use the wall, whatever is good for you. But if you can be here, lengthen elbow down, reach over. Yes. And then take it back up. So leaning big, push through that front heel. Arms together, let's stay nice and wide. Right through here, you can walk your feet in a bit. Little modified triangle. So arm down, arm up. Think of it almost like that windmill. If you can just get here, that's fine. If you can get all the way down, feel that little stretch opening up and arms out. Again, big prep. Sit low and relax. Bring your feet in. Relax in the shoulders. Let your head drop to one side. As we close it out, we're going to close it out with a few stretches here. Letting your head drop to one side, not pulling, but just letting it stretch. Then back to center. Same thing. Other side. Soft bend in the knees and back to center. We're going to take one foot forward, one foot back, whatever stretch is good for you. If that's just right here again, if you need a little balance or if you can get even wider with it. And then I want you to shoot those arms back. If you're able, grab those hands. If that's not right for you, just reach back. But if you can grab those hands, you can even drop your chest in it just a bit. Press that heel down. That's a very advanced version of this move. So if you want to just be here, that's okay too. Just press the heel down, reach the arms back. Relax in the shoulders and breathe. Push up through the center. Let's walk your feet to the other side. Take your time again. If you just need to be here. If you can be here a little wider, shoot those arms to the back. You can lean into it here. Clasp the hands. If you can, breathe into that, drive that heel down. Reach those arms, bring it back to center. Take those arms in the front, chin to your chest. Arms up top. Drop them down. Let's end. One hand on the heart, one hand on the belly, just connecting with your breathing. Take this energy throughout the day. I hope you feel a little lighter, a little looser, but also you can feel your strength. You can feel your power. Make sure that you like this video. Leave me a comment and subscribe and check out all of my other quick 10 minute workout. Let's get one big deep breath in and out. You did it. That was your ten minute standing yoga flow.