Stronger & Longer Yoga Class - Five Parks Yoga - 45 Minute Class

This yoga class is designed to increase mobility, flexibility, and strength. We begin this practice in a reclined position with intentional deep breathing. Movement begins with hip compressions and spinal twists. Rolling bridges are included during our reclined warm-up before we move right into the strength-building posture boat pose which preps us for upward angle. Fire log pose helps increase hip flexibility before we move into Downward Facing Dog with knee crunches. Strength building is combined with deep stretches like wide-legged low lunge. Stretches for the back of the legs include half-splits and extended pyramid pose, before moving into the strength-building posture high plank and side plank, chair, airplane chair, twisting chair. Standing postures include triangle pose, standing straddle splits. When we move back to the floor, enjoy spine strengthening, as well as balancing and stretching on our side. Continue to stretch the hips in child’s pose, butterfly pose, seated straddle splits, seated forward fold, reclined pigeon, and happy baby pose. Enjoy Savasana at the end of class!
We'd love to know what you thought about this class in the comments below! Please don't forget to LIKE and SUBSCRIBE and we'll see you soon!
Want to help support Erin & Five Parks Yoga create even more free yoga classes? Your small contribution makes a HUGE difference! Make a one-time donation or sign up for one of our $1 a month (and up) support options. Consider becoming a supporter and learn more at:
fiveparksyoga.com/support/
Join Erin in Costa Rica! Learn more about Erin's upcoming yoga retreats! fiveparksyoga.com/yoga-retreats/
Did you know you can rent Casa Colorado where we film all of our classes for the perfect tropical family vacation? Exclusive discounts for Five Parks Yoga subscribers at fiveparksyoga.com/casacolorado/
Want to add Music to your yoga class? Erin has a bunch of handcrafted yoga playlists just for you! Head over to fiveparksyoga.com/music/ to explore the collection
Looking for some guidance or a challenge? Give one of our 30 Day Challenges (they're free!) a try and see if you can hang for 30 straight days!
fiveparksyoga.com/challenges/
Yoga Instructor: Erin Sampson
Location: Tamarindo, Costa Rica
Venue: Casa Colorado (casacoloradocr.com/)
Visit us Online: FiveParksYoga.com
Follow us on Facebook: / fiveparksyoga
Follow us on Instagram: / fiveparksyoga
Sign up for news about Erin's upcoming yoga retreats!
fiveparksyoga.com/yoga-retreats/
Do you have a class request for Erin? Let her know!
fiveparksyoga.com/classrequest/
Want to know Erin's favorite Yoga Mat? Favorite Yoga Pants?
fiveparksyoga.com/reviews/
Curious about the equipment, cameras, and microphones we use to film classes?
fiveparksyoga.com/equipment/
Produced by Tamarindo Films: tamarindofilms.com/
#yoga #homeyoga #costaricayoga

[@fomodoodle]

Erin, you are just such an authentic and beautiful teacher. I love all of your classes. This one was particularly helpful for me today. Whenever I’m feeling anxious, I put one of your classes and all my problems go away. I just hope you have an Erin yourself who can help you in return! Thanks again for your commitment and free classes 🙏🏻💜

[@kirstenmuetzel9191]

Ditto!

[@helenfk7871]

Perfect practice to strengthen and stretch out leg muscles after cycling ❤

[@lauracrook8216]

This was exactly what I needed after a stressful work day. My muscles were clenched head to toe & this helped release all that tension. I loved your message too, I’ve been working on letting things go from my mind. Thank you!

[@rosinabarber6178]

A great one for slower pace, perfectly suited to the stretching and strengthening. I cried a lot at the end after you said to let go, a heavily exhaled 'thank you' came out of nowhere. Thank you once again Erin, this remedial content being accessible in all manners of the word is immensely helpful

[@indigoyogi888]

This practice was so beautiful! I love the speed & flow of your practice & am so honored to be apart of your evolutionary process. Thank you, Erin! Your classes have gotten me through the roller coaster of my healing journey. I appreciate it, Sister.

[@Stoney-Jacksman]

What a serene practice this one. With the soothing calm voice of the authentic being called Erin and the nice sound of flowing water. Thank you Erin :)

[@leilaic9847]

First comment yayy ! Thank you son Much Erin, for everything that you do

[@unknowntom.a.n.5060]

that side reclined quad stretch was challenging for me! i was surprised and humbled by the abilities i have and the ones i lack during this class. you are such a gracious leader. thank you so much!

[@christophernewman8556]

Thank you, Erin. This looks like exactly what I can use right now. As usual right on time. I'm always looking for classes that get my heart rate up like vinyasa flow, but include some deep stretching, so I really appreciate this. I do yoga from a number of different channels on youtube, and there's a lot of instructors, but this is always my home base and I see results, so thanks again. 🕉️💟☮️ from 🗽. I just realized it's only $1.99 per month to join. I'm so glad for that, makes it easily possible and I've been feeling it's time to make some contribution, because like I said I use this channel all the time. Good, another daily nudging eradicated and I didn't even have to get out of bed yet. Good start to the day, better not temp the gods too much.

[@marcelapardo5783]

Thakyou Erin for all the love you spread ❤

[@a_lux9780]

I keep coming back to this class and get what I need every time. Thank you, Erin for your guidance and the beautiful reminder at the end 💚🙏

[@valeriebesser7917]

The natural sounds in the background make all the difference! Great practice, thank you so much!

[@tsumichama]

50 minutes fly by when you're having fun (admittedly, I wasn't having fun during that long chair pose. But even that did pass 😊)

[@siberianmom]

This was the PERFECT practice for a very long and hectic day at work.

[@Mrsstephaniefoote]

This is so therapeutic! Exactly what I need after a stressful day. Slow pace and soothing tones healed me mentally and physically.

[@lesleyjohnson1890]

Lovely to hear the birds and nature as a backdrop to this stretchy, feel-good class. Felt relaxed and energised afterwards. I love the longer classes - more time to feel the benefits. Thank you Erin.

[@stefania26563]

Thank you Erin for this lovely class and all the others. You’re a life and health saver.

[@debbielevy2873]

I just love hearing the birds and wildlife of Costa Rica! Glad you’re back there, as I’m sure you are too! This was an amazing stretch class for me. Just what I needed after a Peloton ride! Thanks Erin, I think you’re fantastic!

[@englishgirl.in.zermatt8479]

Your classes are fast becoming my Sunday ritual and I love it. Thank you so much for helping to heal my broken mind.

[@alisongaston70]

More, More, MORE! Erin I cannot stress enough how much I 💗love💗 your classes. Thank you so much for posting & please keep them coming! 🥰 Alison

[@KTsMWC]

My Saturday Stretch crew just did this and it felt so good! Thank you for always providing a calming presence in our life.Thank you, Erin!

[@ShraddaNiche]

Perfect for the beginning of my weekend. and it is snowing here in Lake Placid NY so my Car Frankie loved the birds in the background.

[@claramu4777]

Thanks Erin, your classes always lift me up🤍🤍

[@stellacurrier8929]

Can't wait to try this one! I've been going through your older classes trying out everything I haven't done yet. Finally got a chance to practice this one. After a particularly stressful weekend it was exactly what my body and mind needed!

[@melanieodstrcil3204]

That was exactly what I needed today and I even got my ball joint at my hip to slide back into place. Thank you!!! Love your classes. Can't wait for your next advanced flow.

[@stedededex]

Thank you Erin, wonderful practice much needed.

[@hannahcann7298]

Had a rotten cold all week and this class has absolutely reset me, thank you as always ❤️

[@cindyng1004]

Fast or slow your practise is always so nourishing for my soul. Thank you erin.

[@heavenkleinschmidt6340]

This was so needed this slow Saturday morning! Thank you so much for always posting such beautiful dynamic flows that always leave me peaceful with myself and others. I also really love the bird and nature sounds! Nothing better than doing yoga and hearing bird sounds ❤❤

[@mariehamptonhair]

Again! One of my faves!

[@kristiLB93]

I just love your instruction! This class was perfect for where I am. I felt strong, lengthened, and calm after this class. Thank you so much. 🙏🏼❤️

[@solstice1681]

This class was EVERYTHING! So powerful and so humbling.... Thank you Erin, I love you!

[@alicewalker4052]

This was the perfect way to unwind after the working week. Thank you so much Erin ❤️💕

[@daniellewinter1881]

Much needed practice for those out of practice (such as myself!)

[@geeteshsolanki9738]

Thanks Erin - great class!!! 🙏🙏 🙏

[@susanchristopherson7921]

Thank you so very much for this lovely practice🙏❤️

[@rebmeiser74]

Thank you, Erin! I always enjoy your yoga classes. I feel very stretched and lengthened in mind, body, and spirit :)

[@shanzahahmad4531]

Loved this class. Made me feel rooted, calm and stable. Thank you! Lots of love from India. ❤️

[@BrittaniTullMusic]

I love your classes Erin! I came to your channel through a recommendation after feeling a little stagnant with my practice. Thank you for reinspiring me and helping me to take my practice to a deeper level with your unique flows.

[@blpeacock78]

Love any yin this time of year! Thanks!

[@jlpclevas]

Ahhhh, PERFECT class for this Sunday morning. Thank you so much for this and all your classes. I really enjoy practicing with you. 🙏

[@agadzik]

Thank you ! Namaste!

[@susieq942]

Just what me and my tight back needed. Life is spent sitting all day and this is definitely the antidote to that! :)

[@galileansatellites]

This made me feel so good after a tough couple of days xx thank you

[@draganagnjatovic7018]

Erin, your yoga practice changed my life. Thank you and God bless.

[@nenylei1422]

I love each and every single sequence pose , what a grea and beautiful session .Thank you so much Erin for your wisdom and beautiful words . Namaste🙏❤️🙏

[@purpleamaru]

ive been doing your classes for yrs and keep coming back to this one. wonderful practice thank you!

[@ibistovar9320]

Thank you Erin! I have been following you now for 2 years, please keep doing this beautiful work, your are amazing!!

[@lilyho8948]

You really are one of the best yoga teachers I’ve ever come across. Thank you all of your wonderful classes - this one hit all the right spots for me today. ❤️

[@bettybrown7627]

Love this class, Erin ! Tysm dear . Did this 3 days straight . Perfect for stay at home days .

[@geminidragon410]

Absolutely amazing practice thank you as always

[@margotmacewen]

I did this one this morning and it was a wonderful start to my Wednesday. A great combo of strengthening and releasing. Thank you ❣️

[@katiecoole101]

This was a perfect flow and felt amazing, thank you so much for creating it!

[@rameenm3880]

Hi Erin, I love your videos and follow along at least 3-4x per week. I recently sprained my ankle and worry that there are no high-intensity flows that are easy on the ankles. Would you consider doing an ankle-free high-intensity yoga class? Thank you for your commitment and for sharing your classes on KZbin! 🙏🏻

[@rebeccafaulkner7824]

I love your yoga classes.

[@jeremyhulin2160]

Thank you... and those waterbirds you have working for you

[@neyisek6928]

Perfect recovery day post family hike yoga session. Very peaceful. Thank you. Happy early mothers day

[@amelievoncelsing2640]

Your sessions are amazing. I’m postpartum 5 months and these are perfect for me. Doing from my home in Italy 👊🏻

[@angiekowolski7062]

lovely Erin! thanks so much 🙏 love from the beautiful PNW. you are amazing.

[@juliennedoucet6497]

While I also enjoyed the birds, I was also appreciative of mother nature's way of saying relax by the sound of the pouring rain...

[@annief412]

Wonderful class! Thank you.

[@annanatasavarveri7369]

Thank you so much for the wonderful classes! I' ve been practicing yoga for many years with different instructors, but with your classes everything seems much simpler and natural and everything makes more sense! I even achieved some arm balances that I' ve been trying for a long time the wrong way. The reasonable sequence you suggest and the way you talk us into them make everything easier. Thank you so much!!!

[@colomjosep]

thank you for this minutes of connection

[@patriciacampbell5193]

Thank you Erin 🥰💗🌸

[@margiecharney6077]

Sweet! Perfect for today, since yesterday I ran 8 miles. I've made my own outdoor yoga space on my patio under the shade of a magnolia. My eastern bird songs of Bucks County, Pennsylvania chorused along with your tropical birds of Costa Rica - thank you for YOU!

[@rybazimna]

Thank you so much Erin, this was absolutely perfect as always!

[@toniannsandford2715]

This class was amazing thank you!

[@bethandrews8872]

I've recently found my way from my sister to your classes. As a long time practitioner of 39 + years, what a lovely find to see yoga expressed in it's purist form. Not the gym mentality. Thank you so much and hope to see you back in action soon.Beth in Rhode island

[@pritishah5654]

Erin thank-you for this session. It was truly amazing.I wish you all the best and good health 🙏

[@catherinewoodrow8531]

After a heavy leg day yesterday, this was perfect, a fave that I will re-visit, perfect, thank you Erin x

[@justinej263]

Great class! Thank you!

[@Acceleratorsessions]

Thank you Erin, my hips and legs feel great now!

[@Infinityflowyoga]

Erin, I love this sequence. You don’t know how much these classes means to me. After getting a spine fusion surgery and getting into rehab, your classes have helped me so much towards getting my mobility, flexibility and balance back❤️❤️❤️

[@yogawithcathiegcatherinegr6285]

Thanks Erin, an absolutely beautiful class, just the right amount of stretch and strength for my body today 🙏🏻✨🧘🏼‍♀️

[@lorrainegillingham2080]

Really lovely class. I’ve just had a small “procedure” and was told to relax for a few days... With caution I found this practice perfect for my situation 🙏🙏😘

[@carriegrant4471]

Thank you for this beautiful gift! I opened it this morning, Mother’s Day. Your spirit is so generous and kind. Your flows are amazing! Happy Mother’s Day to you. Thank you for sharing your gifts with all.

[@AnniLloyd]

That was so lovely Erin, just what I needed, thank you so much 🙏🙏❤️

[@sistersarahc]

Thank you Erin. I so appreciate you. I do yoga because I enjoy it. I love all your classes.

[@victoriaedison3902]

Lovely class Erin thank you

[@gummyxXxbear]

Haven't practiced in a couple of weeks and this was great to get back into it. Thank you Erin! perhaps in a future class, you could do an extended savasana? I'm terrible at staying there and it's lovely hearing the noises of Costa Rica in the background! No worries if not though of course, you've already done so much! x

[@k.m.stamer-squair2725]

Beautifully peaceful practice. Everything feels at one. Thank you for this experience.

[@sarahcollins8859]

Thank you Erin, what a great way to start my quarantine birthday! I've been doing your videos for many years, so happy to see some new classes.

[@Purple.Avocado]

This is my new favourite practice to thoroughly stretch my legs. It was amazing!

[@melaniebartholomew3920]

Just beautiful Erin, thank you so much. Perfect for me before a game of netball this morning 🥰🙏🏻

[@brunacastanho4567]

Oh my, what a wonderful class! You are an amazing teacher! Thank you so much!

[@ingridamurauskiene5945]

Thank you Erin💗 Namaste🙏

[@janeizard3653]

First yoga class in weeks… life has been busy moving house etc. it felt great to be back on the mat! ☺️ 🙏🏻 Feeling so blessed to have access to such a wonderful practice xx

[@klogalbo9450]

A very good practice after a very long and somewhat stressful travel day yesterday across the country. Thank you so much for you.

[@IntentionalWellness_Michelle]

This is one of my favorites that I just keep coming back to.

[@kattgrant8664]

Thank you Erin! That was such a nice rejuvenating class! Your time, energy, and presence is always appreciated

[@michellecollins7360]

Thank you so much. This was lovely. I do enjoy the longer flows. I'd love a power hour flow :-)

[@Acton65]

Thank you Erin! Love the nature sounds and the setting.

[@SisBroTunes]

Really loved this one! I’ve been so tight lately and feel like a flexible noodle now that I’ve done this class 😆 Thanks, Erin!

[@sheiladuque6083]

Thank you so much for posting this yoga video. This is just what I needed this evening. You are awesome Erin! I always enjoy your yoga videos!

[@maryannleftwich4800]

This was a great start to my day ... I loved holding & strengthening... thanks, Erin!

[@gregoritommaso]

thank you so much Erin!

[@MissMonikey]

Nice class as always. Thanks!

[@Suzannel2276]

Thank you so much Erin 🙏☀️❤️

[@yvonnemccracken2912]

I'll definitely need this one! Thank you Erin!

[@crystalwolf7542]

Ooh my goodness Erin! You make my body sing!! Thank you for sharing your beautiful gift❤

[@slr4325]

That was perfect to start my day . I love the balanced combination of stretch, flexibility and strength.