quick yoga flow

twist and flow your way through this Fast yoga class Join the wonderful Coach Karen today!

Coach Karen is a yoga instructor YTT 200; YTT 500; and Team Betty Rocker Coach inside rock your life – My online home fitness studio and fitness community for women!

As I’ve gotten older, I’ve grown to appreciate the benefits that balance yoga has brought to my training, improving my flexibility and mobility, allowing me to Take the time to “listen” instead of just “letting go”.

It’s so important for women of every age Abandoning the “No Vacation Method” Train hard. As we approach menopause (the transition time known as perimenopause) and as we enter menopause, our estrogen and progesterone levels begin to gradually decline. This affects our ability to build muscle (and lose fat).

Taking a more “staggered” approach to training at this time is actually more effective for us to help you continue to see the results of your training. That means lower impact and recovery days staggered with your harder workouts. If you don’t really recover between hard workouts, you won’t be able to push as hard as you would otherwise. This means that even without the regular cycle of hormones, you won’t be able to generate the same stimulus to your muscle tissue to help drive these adaptations and results (Read more about it in this article).

We actually customize instruction for all of our training programs rock your life Helping you get the best results from your program for women at every stage of life. Combining a sensible approach to training with a healthy diet, good sleep, and stress management is the fastest, most sustainable path to gaining strength and losing body fat, if that’s a goal.

Coach Karen has a great quick yoga flow for you today that can be a great low impact workout for you to use anytime to improve your flexibility or add a lower impact to your training activity day.

now sit on the mat with coach karen let’s go!

If you’re looking for a workout program that combines yoga and flexibility with strength training and cardio, Check out any of my 40+ challenges Rock your life!

this An epic strength and flexibility challenge is a great example of how I structure my program to balance your training to support strength building and optimal recovery.

Start this challenge today!

Click to expand and view all workout instructions

Yoga process:

cat/cow threading needle
kneeling lunge
twisted downward dog
Warrior I to Warrior II sequence
cobra mutated planks
Down Dog to Side Plank Variation Sequence
supine twist
happy child
Bridge
body stretch

Well done Rockstar! I’m so proud of you for being here today and taking the time to tune into your body.

Be sure to check in with me and instructor Karen below and let us know how you like this class and your favorite sequence!

Looking for more yoga?

We’ve got lots of great yoga workouts inside rock your life, My online home fitness studio and fitness community for women! And that’s not all, you’ll find barres, HIIT, strength training and more – plus 30-day challenge programs you can join anytime to hit your fitness goals fast!