30 min Yoga Flow for Full Body Strength and Flexibility | Beginner Friendly

This is a 30 minute full body yoga flow to improve your strength and flexibility that will be suitable for beginners or intermediate level practitioners as a more gentle full body yoga practice.
This practice is all you need for a full body awakening flow that will include both strength and flexibility. We will go through a sequence of traditional poses and movements that have proven their value and effectiveness since a long time ago. This beautifully energizing flow is a perfect balance between muscular engagement, surrender and breath. I will encourage you to focus on your breathing every step of the way as we move through smooth transitions from one pose to another. Your breathing will guide you and support you revealing places of unnecessary tension and all the potential that is kept in your body. Potential for a healthy and happy living grounded in respect for your physical body and gratitude for your precious life.
This practice will begin with a full body gentle warm up, Sun Salutations, standing poses to gain strength and mental focus, vinyasa flows as well as beautiful seated stretches and twists. We will finish with a peaceful Shavasana as we rebalance our energy and go even deeper within our body, our awareness and present moment.
No equipment is necessary for this practice for all levels. Do your best, stay patient and grateful for all the change you are creating.
Remember to subscribe to my KZbin channel so that you do not miss on all the future uploads.
Thank you for sharing this journey with me and subscribing to my channel.
Much love,
Marina
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Music used in this video:
Clean Soul - Calming by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommon...
Source: incompetech.com...
Artist: incompetech.com/
Calmant - Calming by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. creativecommon...
Source: incompetech.com...
Artist: incompetech.com/
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Disclaimer:
Please note that all content on my KZbin channel is subject to copyright and other intellectual property ownership by me (Marina Alexeeva). Please consult with your doctor before starting any yoga or other exercise program. By participating in these yoga/exercise videos, you agree that you do so at your own risk and you understand and agree that neither Marina Alexeeva nor any persons associated with this channel have any liability to you for any injury or loss you may suffer in connection with any content posted here.

[@kseniiafilippova8540]

Thank you Marina for all the lessons and your hard work! I've been doing your lessons since last year almost every day and I looooove it so much! You're my favorite KZbin blogger!!!

[@MarinaAlexeeva]

Really !!????? I appreciate you letting me know that you have been here with me for a while !! It means a lot !!! Thank you for all the recent comments ! They also help my channel !

[@DJ-gg1mx]

I wish I could "like" your videos EVERY time I work out with you. Thank you, Marina! You bring focus, silence, peace, strength into my life.

[@sweetchinmusic3]

Namaste, I am grateful that the ancient wisdom of India and Hinduism ( yoga and meditation) is being appreciated and adapted all over the world now...

[@MarinaAlexeeva]

oh it has been a while I guess !!! We all appreciate it here !

[@victoriaposazhennikova4963]

I am really feel that I am getting more flexible since I found you, Marina in December 2023. I stop going to kiroprakt because my aches have disappeared. Strength plus flexibility in one session ( even short) you give is just amazing for my body! Thank you from all my heart!❤❤❤😊

[@jenniferadarode1090]

Thank you, Marina, for all you do because I can't thank you enough.

[@vesna_music]

Very sweet undemanding flow.

[@VicaTsai]

Love happy baby pose!! Thank you Marina! This is a great flow to me!

[@MarinaAlexeeva]

Who doesn't love happy baby !!?? I love it too ! I am happy that you enjoyed this flow !

[@basyauk1816]

Thank you so much, Marina! I was enjoying doing yoga with you by means of this video! Namaste! 🌺🌺🌺😘

[@MarinaAlexeeva]

Namaste to you too Basya ! much love !

[@oshry121]

Marina, you are the one! thank you so much 💖 💖 💖 🙏 💝 💝 💝 🙏

[@MarinaAlexeeva]

You are most welcome Yossi !

[@victoriak.6203]

Familiar place, not as windy this time 😃Beautiful flow! Strange, how always feel energetic after the exercises. Thanks for the practice today🌹

[@MarinaAlexeeva]

You’re welcome 😊

[@marianam666]

Dear Marina, a wonderful flow again! Thank you so much! Namaste!

[@MarinaAlexeeva]

Namaste Mariana !

[@jaclynl4670]

D4W4. Yet another wonderful relaxing flow! The feeling after completing every challenge is always amazing :) Well done Marina!

[@MarinaAlexeeva]

Thank you! 😊

[@alexlemke5670]

Just took this beautiful flow today, lunchtime on a sunday, with a view of our garden, where the first snow is slowly falling to the ground. It felt amazing and I'm so happy to be able to do these wonderful flows of yours! 🙏🥰

[@MarinaAlexeeva]

This comment is so poetic Alex !!! Loved it !!! I am sure you can feel that Christmas spirit in the air !!! And yoga keeps you warm ! Awesome !

[@MamtaPatel-y1v]

I did the practice today n yesterday I felt whole day energetic Thank you so much Marin❤

[@Mr.MBarrett]

I really enjoy the gentle stretches. I recognize that I have a journey ahead to get to advanced techniques but your beginner friendly videos keep me inspired that I'm headed in the right direction. Thank you.

[@MarinaAlexeeva]

You absolutely are !

[@damirdamirov5]

25 день челленджа. Как же быстро летит время. Вроде только начали) благодарю за урок🥰

[@MarinaAlexeeva]

Da !!!!

[@garimasharma5196]

Week 4 Day 4 Done. I have done this sequence quite a few times now and it always feel so amazing. Thank you Marina for these lovely practices.

[@MarinaAlexeeva]

I am happy to hear this ! thanks !

[@sahraeren6688]

Namaste! Comfy and slow flow. Color of your workout clothes gives energy ⚡ 🧡

[@MarinaAlexeeva]

haha !!! I love color !! Thank you Sahra !

[@MusicTheoryMovies]

You are always so positive and sweet. Thanks for an amazing start to the day.

[@MarinaAlexeeva]

I hope it will be a lovely day ahead of you ! Thank you !

[@mayaantiga1719]

i skiped this practice 3 days ago because i was very tired in a need of a breack but today sunday im with best energy and i enjoyed it so much, work in the strength and flexibility make me achieve many things that i thought it was impossible before , and the magical thing is that the more i practice the more it becomes an enjoyable habit, for that im very thankfull with u my dear Marina , for take time to do the schedules every week and your time you dedicate to new practices for do it more varied and fun, much love to you!!!

[@MarinaAlexeeva]

The more I practice, the more I enjoy it - this is very valuable, Maya !!! So well said !!! Thank YOU very much !

[@thebentyogi-yogawithheather]

Lovely flow - what a location!

[@MarinaAlexeeva]

thank you very much Heather !

[@raes888]

Thank you for such a beautiful practice. Beautiful music and beach. Namaste 🙏🏼

[@a.duemler4750]

Week 4, day 4, class 1 of 1 done! Due to a bad headache I decided to change the today's practice from intermediate to beginners and I'm glad about it. It was a really great flow and I feel a bit better now. Thanks! I want to do the today's practices for intermediate next week.

[@MarinaAlexeeva]

Great job! I hope you feel better !!!

[@MamtaPatel-y1v]

Thank you Marina❤

[@PatricieVEVO]

I love practicing with you. It just leaves me in a better place every time.

[@michelleedwards1028]

Just LOVE your flows. Truly grateful for you. Xxx 🧘‍♀️❤ I feel so much better🙏

[@simkajanevska4870]

Marina your the best, wonderful flow. Thank you

[@MarinaAlexeeva]

Thank YOU very much Simka !!! I appreciate it !!!

[@allangraham3649]

Thanks for your time, namaste! Om shanti

[@MarinaAlexeeva]

Namaste !

[@sove2851]

This was a trifle hard for me but left me feeling good. Thank you!

[@geaninas5395]

I enjoyed this a lot, especially after trying really hard on crow pose which of course I need a lot more practice to get right. Thank you Marina ❤😘🌏

[@MarinaAlexeeva]

You can do it! Keep practicing ! And glad you enjoyed this !

[@mayameeliful]

New to this channel. This flow was exactly what my body needed after not having practiced in a long while! Thank you. 🙏

[@MarinaAlexeeva]

Hello May Eli ! Welcome to the channel ! I hope you will enjoy many more classes on my channel ! Pleasure to have you here !

[@nadiachekali8062]

THIS IS THE WORK!!! I love

[@MarinaAlexeeva]

Thank you Chekali !!

[@bigben3487]

This chalange make my month. I love your classes. Thank you marina have a nice day

[@MarinaAlexeeva]

Thank you! You too!

[@HelenaSayegh]

You are amazing Marina ❤ thank you 🙏🏻

[@marielemanh]

Thank you very much for this very relaxing flow Marina 🌺

[@MarinaAlexeeva]

You are most welcome Marie !!! merci !

[@MamtaPatel-y1v]

Thank you Marina🙏

[@annka_matwijow410]

Marina!!! 🌹🌷💖Beautiful colours and scenery !!!Perfect flow! It allows You to stretch, relax your body and mind. Allows You to feel good in your own body. Thank You Marina!!! 🙏🙏🙏💐💖💖💖

[@MarinaAlexeeva]

Love your words Anna ! thank you !

[@milyp6881]

As always, a great stretch and practice!

[@MarinaAlexeeva]

Thank you very much Mily !

[@elhamamiri4425]

Thank you for giving me a good feeling every morning ..thank you so much💝

[@staceyb713]

Exactly what I needed after practicing front splits yesterday. Love every flow you share

[@elaherostami1437]

Nothing feels the same to practice with u❤️u are one of the bests marina👌🏻

[@MarinaAlexeeva]

Thank you very much Elahe !!! This is so sweet of you !

[@maisonfrancaise403]

Благодарю !!! Прекрасно отзанималась, первое занятие после долгого времени

[@MarinaAlexeeva]

С возвращением на ковёр - так сказать, тогда !!! Надеюсь, что получится заниматься регулярно !

[@paulaskoczewska5913]

I enjoyed this combination, thank you Marina!:)

[@alexlemke5670]

Another really beautiful flow, Marina! 😍 Loved it very much. And I highly appreciate the change in the volume! It has become so much easier for me to hear your cues. 🙏🧡

[@MarinaAlexeeva]

I only wish that more people gave me feedback about volume earlier !!! It is just one student who mentioned it once and I am very happy that it got my attention because I myself reply to all your comments. Now I no longer edit my videos in headphones ! So if any feedback comes to mind please know that you can always reach out to me ! I invest a lot of time and effort in these videos and I want them to be perfect !!!

[@alexlemke5670]

@@MarinaAlexeeva I didn't know that you could change the volume. I just assumed that it must be a problem with my device. (I have never edited a video or done a voiceover myself.) 😅

[@victoriaposazhennikova4963]

Love this flow! ❤❤❤❤ feel so good!

[@anne-sophielahlou2312]

Beautiful as usual and wonderful location Amazing moment thanks

[@MarinaAlexeeva]

Thank You Anne-Sophie !!!

[@moniquecarrollyogaqigong]

Week 4, Day 4 😺wonderful stretching and strengthening! I'm starting to flow very well with your teaching.💫, practicing with you for almost 4 weeks now! It's the magic 4 today! Thank you Marina, for today ☀and every day!💙

[@MarinaAlexeeva]

So glad to hear this !!!

[@KathrineRossen-hn1pm]

This was just perfect. Thank you Marina❤

[@Yoko-hj6mk]

Thank you Marina for this slow flow, with your voice I can follow without seeing you on the display, it is good to understand and it's slowly to understand also. So, I'm happy that my English is enough for your yoga lessons 😅😅👍 thank you for all the hard work 💃🌸

[@MarinaAlexeeva]

Very happy about this !

[@gc-py1kd]

Amazing ❤️😍perfect as always😍❤️

[@MarinaAlexeeva]

Thank you!! 😊

[@prachisancheti]

I follow your videos regularly. Thanks 🙏🙏🙏❤️

[@MarinaAlexeeva]

I greatly appreciate it Prachi !!

[@laurenlasso6274]

Great flow!

[@MarinaAlexeeva]

Thank you Lauren !

[@galinakondratenko5245]

Every new video you release is a great event in everyday practice. Thank you so much!

[@MarinaAlexeeva]

I really appreciate this Galina ! Much love !

[@StoneChickenImagica]

✨ magical yogi 🌠

[@MarinaAlexeeva]

Thank you !

[@susantran7649]

Just finished this practice. My body feel amazing and ready to start the day. From Brisbane Australia, many thanks Marina. See you on the mat again soon.

[@MarinaAlexeeva]

Yay !!! Super cool ! Love Australia !!! Always sounds very unique !!!! Glad you enjoyed this practice Susan !!! See you soon again !

[@Chan-ny1rl]

Another lovely peaceful yet active and energising practice - Thank you Marina Week 4 Day 4 ✅ I just wanted to say I have really enjoyed this challenge and I’m sad it’s coming to and end so I’ve decided i’ll be completing the intermediate challenge with you from next week! I have really struggled to get back into yoga after stopping in April 2021. But this challenge has really motivated me. I feel like I’m letting you down if I don’t step onto the mat daily so I am really grateful for this channel and your wonderful practices ♥️♥️♥️

[@MarinaAlexeeva]

Wow !!! That is amazing !!! I am very happy for your motivation and desire to practice !

[@yogawithcaz]

I’ve had a couple of unplanned weeks off due to emotional stress😢 but I made myself get on my Mat today, once again you have made me feel so much better and my motivation has come back! You are the best Marina Thankyou for doing what you do ❤️❤️

[@MarinaAlexeeva]

Hello my dear Caroline ! I am sad to hear that you had to live through stressful time .... but now I am even happier to have you back on the mat. It is absolutely fine and normal to go through "down" times what matters is that you had enough emotional strength to come back to doing things that are healthy and important for your well being. That is to be admired. Now you have a few classes to catch up with.

[@yogawithcaz]

@@MarinaAlexeeva Thankyou Marina your words are so kind and mean a lot ❤️❤️

[@yogawithcaz]

@@MarinaAlexeeva Thankyou Marina I’ve just taken a screenshot of your weekly schedule so I’m looking forward to catching up with you again 🥰🥰

[@lilianarodriguezbarajas2106]

Thank you Marina!

[@MamtaPatel-y1v]

Thank you dear marina 🙏

[@Alejandra-zy1lq]

Muchas gracias Marina, por estas maravillosas clases. Aún está siendo un poco complicado y es lo único, ahora mismo, que me tiene en el momento presente y que me deja completamente relajada. Mil gracias por estas clases que incluyen todo🙏🙏 💙💙

[@MarinaAlexeeva]

De nada Sandra !

[@laurenlasso6274]

Week 4 day 4 ✔ I didn't feel like stepping on the mat today but I'm so glad I did. This gentle flow felt great for my tight muscles and gave me energy to take on the day. Thank you!

[@MarinaAlexeeva]

Great job!

[@sarahkanable5029]

Yoga challenge week 4 day 4! Thank you so much for this challenge! It has really made a difference in my strength, flexibility and how I'm feeling! ❤

[@MarinaAlexeeva]

Wonderful!

[@anetahavlickova472]

I felt a bit tired and exactly in the mood for a yoga practice. But I'm glad that I finally stepped on the mat! I feel amazing 💙 Day 4, week 4 completed.

[@MarinaAlexeeva]

Well done !

[@elaherostami1437]

You made my morning with this beautiful and great stretches flow🥰🙏🏻😇. I can't wait for the new class to do it for the evening...w4 d4✅👌🏻 I wish you all the happiness 🙏🏻🙏🏻🥰🌹💝

[@MarinaAlexeeva]

Thank you Elahe !

[@elenamartin2566]

Day 4 week 4, nice slow flow to start the weekend, 3 days of challenge to go :)

[@MarinaAlexeeva]

Great !

[@seancormier8985]

Great practice today! Thank you for your positive energy.. It's really needed during the more intense asanas.

[@MarinaAlexeeva]

Wonderful!

[@Nicolepereira3]

Great session 😘

[@MarinaAlexeeva]

Thank you Nicole !

[@Dr.ParidhiGupta]

Gentle, Beautiful and Peaceful Practice. The Background Music was working wonders with your Voice. My body felt relaxed after this practice. You're my Favourite Marina. The light within me honours the light within you ❤️ ( favourite sentence that made my day) Thank You Marina. Much Love 🥰 28th October Practice Done 🥰

[@MarinaAlexeeva]

Much love !

[@victoriakurteeva1386]

Great job, Marina!👍🏻 such a gentle but effective practice. Voice recording is a state of art as always. Much love❤️

[@MarinaAlexeeva]

Thank you very much Victoria !! I appreciate it a lot !

[@magicworldbyjorg]

….a cool video keep up the great content.. Thank you…

[@MarinaAlexeeva]

Thanks ! I will try !!

[@sarabotero6539]

Day 4 week 4 ✅ this sequence is fantastic to bring the movement into all the body and let all the energy flow. So happy for today's flow although I feel like during the week, Thursday practice is always to recuperate which I really enjoy 😂😂 anyway, thank you so much!

[@MarinaAlexeeva]

You're so welcome!

[@sabeene9537]

just finished that practice and I feel awsome 🙌👌 thank you so much for this slow class Marina!

[@MarinaAlexeeva]

You are most welcome Sabeene !!! Thank YOU for all the comments !

[@parulmalikojha5405]

Just did this practice of day 4 week 4 today and will be doing day 5 and 6 after this!!Was missing doing all these sooo much due to some health concern but now I’m all set for the much needed lovely sessions 💜💜💃🏻💃🏻

[@MarinaAlexeeva]

So happy to hear this ! Glad to have you back !

[@cathymarlow8872]

Lovely routine. ❤ thank you

[@dianajulianti957]

Beautiful flow😍, always Amaze and excited when new class coming, honestly, i am always excited when step on the mat everyday, follow your class and schedule is amazing routine 😍. Thank you dear Marina! Almost a year for me learning yoga and still learning🤗. ✨💙🙏

[@MarinaAlexeeva]

ohhhhh this is so sweet and amazing how you keep up your excitement for this practice !!! I am honored to be part of your journey Diana !!

[@tijanarenic3399]

Week 4 day 3 done!!!! Comfy, gentle and slow flow.... Ideal for my morning!!!! I will do one or two more from the challenge during the day.... But this practice definitely is giving motivation and energy for more!!!! Thank you dear Marina!!! PS. I thought that yellow (from some other class is your colour) but this red!!!! 💗Ooo you look so good girl!!!!!

[@MarinaAlexeeva]

Great job! And thank you !

[@Tiiieempo]

Hello marina yes yes I am continue the class 💪

[@kawtharfairouz5308]

Will never be able to thank you enough 🙏🏼💙 you're a magical blessing to our souls and bodies ✨✨✨ I'm in love with your traditional yoga flows 😍

[@MarinaAlexeeva]

I feel all of your gratitude and love and appreciate it a lot, Fairouz !!

[@redxrosesss]

Week 4 Day 4 complete! Thank you :)

[@MarinaAlexeeva]

Great !

[@vikaskumarsahu9914]

Thanku so much ...god bless you

[@MamtaPatel-y1v]

Thank you dear 🙏

[@damirdamirov5]

Благодарю 🤗❤️

[@pascaleissa1015]

Day 4 week 4 love it

[@MarinaAlexeeva]

Great !

[@saeede1146]

i love your videos 😚💕

[@MarinaAlexeeva]

I appreciate it !!!

[@sahraeren6688]

Last day 4 is done! 😊

[@MarinaAlexeeva]

Great !

[@csscott9803]

I love your accent 💕👍

[@MarinaAlexeeva]

Thank you !

[@surendrabengali5584]

Nice

[@csscott9803]

Hello there 😁👋

[@MarinaAlexeeva]

hello !

[@surendrabengali5584]

Nice