Gentle Yoga Flow ♥ Start Or End Your Day Perfectly | Fort De Soto

With every sunset and sunrise Mother Earth teaches us something Reminder about the impermanence of life the rise and fall of our journeys in this existence a Reminder that sometimes it’s ok to let things go because each morning. We are given a gift of a fresh start Today’s practice is something that’s perfect for a morning or an evening flow Easy gentle and peaceful way to become one with your body and mind All right friends we’re gonna begin today in a seated position at the back of your mat with your feet and knees together Let’s take a moment taking a deep breath in reaching both arms up to the sky And then exhale bring your hands to heart Just staying here for a moment paying attention to your breath Big breath Reaching up to the sky, and then exhale diving yourself forward into your child’s pose I’m just taking a moment here reaching those fingers towards the top of the mat and allowing your hips to sink towards the heels Breathing deeply here And then slowly rounding over into your cat-cow inhale arching the back and then exhale rounding the spine chin towards the chest inhale arch look up Exhale round and release a wonderful way to warm up the spine here again inhale look up exhale Round One more time inhale looking up towards the sky and exhale round and release Come back to neutral spine And then from here bring both hands to the top of the mat keeping your hips over your knees Allowing your chest to drop all the way down into that puppy pose You can keep your gaze up or rest your forehead on the mat Feeling a nice gentle stretch through the upper body Opening up the shoulders the upper back Breathing deeply here with each exhalation allowing your body to go a little bit deeper Closer with that chest to the ground Good now slowly for me around yourself up you’re gonna take one arm extend it all the way out and then thread it through the body allowing that shoulder to drop to the floor and Then reach with the opposite arm forward This is called your thread the needle posture and what we’re doing here is just now going a little bit deeper into that shoulder So similar to a puppy pose except one arm is threaded through the body Breathing deeply here and trying to keep that shoulder Grounded and then once that shoulders on the floor you want to try and square off both shoulders, so you’re trying to keep yourself straight awesome, let’s release other arm extend it up now thread it through make sure the palm of your hand is pointed up towards the sky Allow that shoulder to drop and then reach with the opposite fingers forward So now we’re feeling that stretch through the shoulder for the upper arm Breathing deeply here trying your best to keep both of your shoulders square a Wonderful stretch for your upper body or your arms And now slowly Let’s release and then returning into that puppy pose one more time the second time around see if you can go a little bit deeper Meaning let that chest go down a little bit further closer to the mat if your forehead was on the mat See if you can look up bringing your gaze towards those fingers Awesome and Then walking your way back to your tabletop Tucking your back toes under inhale And then exhale slowly from here start to bring yourself up into that downward facing dog Good, just take a moment here. Let go of any tension within your body within your legs walk out your downward dog Feel free to add any movement into your body here your shoulders your head your legs your hips whatever feels good Just do that And then once you feel like you got a little bit of the kinks out stay in that downward facing dog spread the fingers wide Let the sternum fall towards the mat Slowly from here now releasing into that plank position and then taking your chaturanga dandasana inhale upward-facing dog And then exhale push it back into your downward facing dog Deep breath in Now exhale, you’re gonna. Take one arm and reach for the opposite leg so if you’re starting with your left hand you’re gonna reach for the right leg and Grab either the outside of your knee or your ankle once you got that area of your legs start to look towards that armpit towards that shoulder So opposite hand reaches the opposite leg Same thing you’re just gonna switch, so now the left towards the right or the right towards the left whichever side you started with Breathing deeply here looking up towards the sky Allowing those heels to sink low towards the mat Come back to your Center downward-facing dog And then exhale come into that plank position chaturanga dandasana inhale upward facing dog and Exhale take it back into your downward facing dog Inhale let’s look to the top of the mat. Bend your knees step, or hop to the very front of your mat inhale halfway Lengthen and then exhale allow yourself to come into your forward fold Grabbing your opposite elbows and then starting to rock side to side just letting go of any tension Here in your hamstrings in your body in your neck even Just allowing yourself to be super loose let’s nod that head up and down now just letting go of any pressure in the neck and Then side to side looking to each shoulder Now letting go of your opposite elbows Inhale come up. Halfway, and then exhale this times even go a little bit deeper into your standing forward fold always remember to fold from the hips and Then once you ready slowly roll yourself up to standing Inhale reaching the arms up to the sky exhale Dive and yourself back down to that forward fold Inhale halfway lengthen exhale, you’re gonna step your left leg to the very back of your mat You’re gonna drop that bottom knee and then reach both arms up towards the sky into your low lunge Making sure that the front knees directly on top of your ankle Interlacing the fingers index fingers pointing up to the sky Holding this position breathing deeply feeling that nice stretch through the psoas muscle Now from here, let’s interlace all fingers bend your elbows and just bring the hands behind your head Opening through the upper body opening that chest elbows pointed to the opposite sides and then slowly extend your arms reach the arms forward and Then push your way back towards that knee flexing the front foot taking our half split posture Making sure that both of your hips are square so pulling the right hip back pushing the left hip forward Breathing deeply here with each exhale allowing your chest to release over top of that thigh With each exhalation allowing yourself to go a little bit deeper Feeling that nice gentle release through the hamstring Let’s slowly come back to Center now Reaching both arms up to the sky into your low lunge You know tuck your back toes and then start to reach up lifting the back knee off the mat Hold this position and Bri Releasing the hands and then stepping back into your plank chaturanga dandasana inhale upward facing dog and Exhale take it back into your downward facing dog Inhale you’re gonna look towards the top of the mat bend your knees step, or hop forward inhale halfway exhale take your forward fold Slowly start to roll yourself up to standing once you come up inhale reach up to the sky exhale dive yourself back down Inhale halfway lengthen exhale stepping the other leg your right leg all the way back Dropping that bottom knee to the mat, and then lifting yourself up into your low lunge Taking a moment here allowing the hips to sink forward at the same time keeping the front knee on top of the ankle Let’s interlace the fingers index fingers pointing up to the sky breathing deeply here Feeling that lengthening sensation through the spine through the so as your hip flexor a Wonderful stretch if you’ve been sitting for a long time Let’s bend the elbows bring both hands behind your head and open up the body a little bit more Really thinking about lifting that heart up to the sky Extending both elbows reaching forward like you’re grabbing something and then pushing your way back towards that back knee Flexing the front foot squaring off the hips pull the left hip back push the right up forward and just stay here and breathe Forehead is reaching for the knee as your chest releases over the thigh With each exhalation allow yourself to go a little bit deeper And slowly coming back Low lunge reaching both arms up tuck your back toes under lift your back knee off the mat inhale high lunge exhale Bring the hands back step yourself into your plank chaturanga dandasana inhale upward facing dog exhale Take it back into your downward facing dog Inhale look at the top of the mat bend your knees step, or hop forward and Then releasing into your forward fold And a mini But now slowly we’re gonna come over to our mats Bring the soles of your feet together your hands are gonna come front you’re gonna grab your toes Lengthening through the spine and then exhale taking our butterfly posture so going deep into the hips Trying to keep the back straight allowing the knees to fall away from you With each exhale simply let yourself surrender and go deeper Being patient with your body and truly focusing on the breath Let’s slowly come out now bringing both arms forward and Hollowing the belly rounding the spine bringing your body all the way down into our soup, Tabata konasana All we’re focusing on is keeping the soles of your feet together knees gently opening to the side The palms of your hands are pointed up to the sky Just taking a moment here to breathe and relax while at the same time feeling a gentle opening in the hips Inhale and Exhale let it go Just following your breath and now Then slowly reaching both arms over your head Knees coming together and then give yourself a big hug both knees into the chest Deep breath in Reaching the arm over your head and then rolling yourself to your fetal position and then coming into your seated position on your mat Feet crossed in front of your knees are open Inhale reaching both arms up to the sky And then exhale bring the hands to heart Inhale again reaching up to the sky nice and tall And then exhale hands to heart and bowing down to your heart thinking yourself or your wonderful practice thank you guys so much for joining us today for this beautiful gentle flow I Wish you love and light namaste Oh


  1. …or End Your Best Yoga Workout Summer Body in 2 Weeks Challenge ! ❤️❤️❤️❤️ Namaste

  2. Thank you for the continued yoga love <3

  3. Beautiful day start today 😘

  4. Thank you so much, this was so amazing.

  5. Great yoga 🧘‍♀️ after my workout today. Thanks.

  6. Thank you very much for this calming video – Namaste!

  7. What a lush start to the day. Love your workouts so much Boho Beautiful- love from NZ

  8. beautiful❤️

  9. Big thanks to my friend Ilaria for suggesting me this channel. Now I feel more broken than ever 😂😂 just kidding. Amazing session keep it up

  10. Thank you for sharing your knowledge and giving us the opportunity to practice all these skills, God bless you.

  11. thank you for sharing this! much needed.

  12. This was my first time flowing with you. I truly enjoyed this gentle practice and be sure to check out more of your videos. Thank you for sharing your love of yoga. Namaste

  13. Thank you, I feel touched 💖

  14. I like it, love💓, enjoy it, your video make my day better 🌅

  15. A late Sunday good morning from Austria! ❤️ I loved to start my day again with you. Feeling so relaxed and yet strong now! I even followed one of your Yin Yoga classes last night after an adventurous and long mountain hike. It's truly the best stretch ever with the spiritual aspect 🤗💕 Wishing you a lovely time! Love & light to you! should come to Austria one day (soon 😁). On the other side of the mountain called Untersberg (already across the border in Germany) is a wonderful ravine (called 'Almbachklamm') where the stream finds its way down the mountain in lots of little waterfalls. The energy is magical there. It of course attracts tourists but if you go up on a less frequented day you have some calm moments in there. ☺️

  16. TY & NAMASTE

  17. What a beautiful way to start my day! Namaste!

  18. I love your Videos!! Don't stop posting them…

  19. I love this sooo much. Thank you RX

  20. Check out Yogacycled for fabulous yoga wear with a conscience.

  21. I know this flow by heart now but I keep using the video so that it feels I am doing it with you ! You guys help me every single days with these video, I even started the meditation ones 😍, Thank you Juliana and Mark 💞💕❤️!

  22. Love to spend the best moments in morning and night with you❤️favorite yoga channel

  23. This is my favorite morning yoga class!

  24. This Was beautiful. Thank You.

  25. Beautiful flow, thank you 💕🙏💕

  26. Fantastic yoga – thank you guys. Great for the morning start!!!

  27. I do one of your yoga practices every morning, and they make me feel at peace . Thankyou xx

  28. Thank you for sharing your beautiful video ❤️

  29. Thank you💚

  30. Thanks for that amazing Yoga flow! Really enjoyed to start the day with that 🙂

  31. Beautiful practice! Thank you, 🙏🏻🌱🤗

  32. Still my go to on a busy day. Love it.

  33. Beautiful flow. Thank you. Who composed this music?

  34. That was truly awesome! Thanks a lot💜

  35. Thank you, I really enjoyed this video. It was easy enough (for me, a beginner) to follow. The scenery is so serene and beautiful…

  36. Thank you so much for the class. I always practice yoga with you.

  37. Beautiful channel. I’m so happy I found you. Thank you so much for sharing. I love it so much.

  38. What’s the song in the background?😍

  39. I like your videos a lot!! I started to love yoga <3 You look so professional, did you go to any yoga courses? <3

  40. Love this!

  41. I just looove following your channel, Juliana 🙏🏻

    I just have a tiny question, though, how do I strengthen my toes and and feet for the transition between upward facing soggy to downward facing dog? Everytime I try to preserve their position in the transition, they cramp up completely and is followed by a lot of pain throughout the rest of the practice.

    I have no idea, what I'm doing wrong?
    All the best to you two, Juliana and Mark 🙏🏻❤

  42. Thank you for this video! I especially love the background music and your voice

  43. In love with boho beautiful yoga session 🙂 thank you for sharing this high quality session and wonderful teacher

  44. Amazing class!

  45. Well well well………That was good.

  46. I love this practice! Thank you so much for sharing your knowledge, positivity and spirit!
    Is it possible to get the music from the background? Would be wonderful for a meditation 🙂

  47. Thank you @BohoBeautiful

  48. 💚

  49. whats the intor-music?? love <3

  50. Thank you, Julianna. I did a photo shoot in Ft. De Soto once….. I miss Florida very much… this is one of my favorite yoga video's of yours that I keep coming back to.

  51. One of my favorite sessions! <3

  52. Thank you for being a positive light and sharing this with all of us. You're appreciated!!

  53. Wonderful to star a beautiful day. Thank you so much ! Love from France

  54. I was able to do this with a slight hangover and still got my sweat on! Thanks Juliana, I always feel so good doing your yoga routines that exercising no longer feels like a chore!

  55. This class sl Great in the morning, marvelous in the end of the day. I feel my body deeply relaxed, the day tensions desapeard. I feel calm and happy. Thank you very much, this video is like a gift 🙂

  56. Love this one so much<3

  57. Still the best way to start my day.

  58. Thank you for this wonderful flow – Namaste

  59. Thanks to teach me how i can self strain my hamstring 😂, it was a tough lesson for a beginner like me but i am really falling in your passion for yoga and i love you so much!!

  60. One of my absolute favorite meditations! 😍❤️

  61. Lovely practice. Namaste❤️

  62. I love you guys so much, your chanell ane your energy has changed my life for better, kisses

  63. I just finished this practice and it is so relaxing. Juliana’s reassuring words always make me feel better or calm me down when I’m stressed. Thank you Juliana and mark for this great video! The music is awesome too!

  64. A lovely, relaxing flow, as usual. Namaste to you both

  65. Right now this morning i discover you and your practice. I am so grateful for this gift. Thank you so much.My day is brighten up.. From France Namaste

  66. Yoga is helping me to heal my soul.

  67. This is a one fine yoga routine! Can I ask you what kind of yoga is it? Vinyasa?

  68. I broke my big toe, this is perfect for my downtime! Lots of love!

  69. it is beautiful I loved that! thank you xxx what is the music in the background? <3

  70. May 8, 2019 finally did most of this one.

  71. One of my favorites of you, thanks so much AGAIN <3

  72. 💗😘👏

  73. This was awesome to do at the end of a hectic work day. Thank you.

  74. This is by far my favourite. Thank you

  75. I tried to practice yoga with many different channels but i never felt like i could fully relax. It is different here. Thanks for helping me feel a little bit more grounded and clear minded.

  76. Such a beautiful experience. Thank you 🙂

  77. Thank you for this pure perfection <3

  78. Das war sooooo schön, 1000 Dank!

  79. Thank you for this gentle practice. Perfect to let go of the night (or the day)!

  80. Very nice sequence. I do some similar sequences, thanks for some new ideas.

  81. ❣️🌅🙏..

  82. U R my inspiration

  83. My favorite morning routine , the music and the moves are so beautiful

  84. This is exactly what I need! Thank you for this flow ❤️namaste 🙏🏾

  85. This was the Way I have started my day today

  86. great morning workout

  87. Thanks alot for your amazing yoga 😗🥰

  88. I love this flow so much. I do it nearly every week in between your other videos 😀 <3

  89. I struggle with depression and anxiety. Sometimes it felt like my fears would never leave me alone. But thanks to you, I found myself and I am so happy. Thank you❤️

  90. Thanks💙💕

  91. Thank you so much 😊

  92. Thank you very much for this beautiful flow)

  93. Thank you

  94. 💛🌅🙏

  95. Thank You!🙏🏻😍💚

  96. lovedddd this flow!!

  97. Thank you so much guys!!!! Now my day can start!!!! Love, Ollie

  98. It was a pleasure to join you, Namaste.

  99. Beautiful…as always!

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