Day 4: 15 Min Strong Yoga for Strength and Flexibility
growingannanas- Duration
- 17 min
- Level
- Intermediate
- Body Focus
- Full Body
- Est. Calories
- ~51 kcal
A 15-minute yoga flow for mobility, flexibility and strength on the mat, with no equipment and no rest between 60-second moves.
Day 4 of The Grow Games challenge is a quick yoga flow that builds mobility, flexibility and strength, working through down dog push-ups, lunges, single-leg balances, pigeon pose and a camel stretch. Each move lasts 60 seconds with no rest in between. It runs about 17 minutes, and it also works as a rest-day session.
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Equipment setup
Who Is It For?
Anyone at any level who wants a short, no-equipment flow that mixes strength with mobility, even on a rest day.
Who Is It Not For?
Not ideal if you want a slow, restorative practice or have wrist, knee or hip issues: it is an active flow with no rests.
Key Benefits
Improves mobility and flexibility while building strength through a continuous flow of lunges, balances and floor poses.
Things to Keep in Mind
Take it at your own pace, soften the push-ups and deep lunges if your wrists or knees complain and ease into pigeon pose gradually.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Mat
Used in this session