Hang tight while we fetch the video data and transcripts. This only takes a moment.
Connecting to YouTube player…
Fetching transcript data…
We’ll display the transcript, summary, and all view options as soon as everything loads.
Next steps
Loading transcript tools…
30 MIN DAILY YOGA FLOW || Yoga Flow To Stretch & Feel Good | Move With Nicole | YouTubeToText
YouTube Transcript: 30 MIN DAILY YOGA FLOW || Yoga Flow To Stretch & Feel Good
Skip watching entire videos - get the full transcript, search for keywords, and copy with one click.
Share:
Video Transcript
Video Summary
Summary
Core Theme
This content is a guided daily yoga flow designed to help practitioners move, stretch, and connect with their breath through a series of poses and sequences.
Mind Map
Click to expand
Click to explore the full interactive mind map • Zoom, pan, and navigate
hello everyone and welcome back to
practice today's class is a Daily Yoga
flow to help you move stretch and
connect with your breath so when you're
begin let's start in a seated position
in the middle of our mat sit up nice and
Tall rest your hands on your knees and
close close your
eyes take a moment here to check into
your body check in with your breath
noticing air move in and out through your
your
nostrils just bringing your attention to
moment take one deep cleansing breath in
out then open your eyes or keep them
closed and reach your arms up to the sky
and interlace your
fingers inhale lengthen your spine then
exhale stretch over to the
left feeling a beautiful release through
body inhale return turn through
right on your next inhale return through
Center then exhale release your hands
and interlace your fingers behind your
back take a deep breath in stretch your
arms behind you lift your chest and
then very carefully bend your elbows and
place your hands on top of your right
hip take a deep breath in then exhale
carefully lower your right ear to your right
right
shoulder feeling a nice stretch through
neck then return through center switch
sides place your hands on top of your
left hip take a deep breath in then
shoulder carefully return through Center
inhale stretch your arms behind you one
last time open through your heart then
exhale release your
hands let's come to our hands and our
knees now with your hands underneath
your shoulders and your knees underneath
your hips start to take circles in in
One Direction shifting your weight
forward over your wrist and then
shifting your weight back two
more inhale as you Circle forward exhale
as you Circle
back and now reverse taking those
circles in the other
direction making them as big or as small
as feels good for
last
one beautiful return through Center Now
find a neutral spine then extend your
right leg back and lift your leg to hip
height let's find strength in this
position first so really draw your navl
in lower your ribs down to your hips and
create one long line all the way from
your toes to the crown of your head
then on your inhale bend your knee open
your chest roll your shoulders back then
exhale around your spine and pull your
knee to your chest and again inhale
reach your leg back and up then exhale
round and draw your knee to your nose two
two
more focus on finding an opening through
your chest and your heart instead of
arch ing too much in your lower
back beautiful extend your right leg
back nice and straight take a deep
breath in then exhale cross your leg
over to the left side of your mat
flexing your toes then shift your weight
shoulder one more breath in and then
exhale return through Center let's take
a to the other side so reach your left
leg back and then lift it up to hip
height find strength in the position
first so draw your navl up lengthen your
spine then on your inhale bend your knee
open through your chest look forward
exhale round and pull your knee towards
your chest three more inhale reach your
toes up to the sky open your heart then exhale
exhale
more last one deep breath
in and deep breath
out now extend your leg back nice and
straight lengthen your spine take a deep
breath in then exhale cross your foot
over to the right and flex your toes
then shift your weight back and look
[Music] shoulder
shoulder
beautiful return through center now make
sure that your knees are hip distance
apart and then sit back onto your heels
reach your arms forward in front of you
flip your palms out and then cross your
hands and interlace your
fingers take a deep breath breath in
lift your hips reach your arms up open
your heart then exhale lower your hips
to your heels bow down and wrap your
arms into your chest three more deep
breath in lift up deep breath out as you
wrap your arms in and bow
inhale and exhale
bow beautiful keep your hips on your
heels take a deep breath in reach your
arms up open your chest then exhale
carefully release your
hands place your hands forward now
underneath your shoulders tuck your toes
under and press back into your first downward-facing
downward-facing
dog keep a soft bin through through your
knees to
start and then begin to Pedal your heels
time then whenever you're ready after
any little Wiggles that feel good for
you move into Stillness finding your
strong downward-facing
dog push the floor away from you with
your hands lengthen your spine and Shine
sky then lift your heels and tiptoe your
feet one at a time to the top of your
mat with your feet hip distance apart
hold on to opposite elbows and just just
hang over your
legs keep a soft Bend through your knees
maybe sway side to side and just feel a
nice release through the back of your
spine then release your hands and
vertebra by vertebra roll yourself up to
standing inhale reach your arms up to
the sky and exhale lower your hands down
by your your heart and then down by your
sides with your palms facing forward
close your eyes and take a moment to
ground yourself down into the
Earth during this practice I encourage
you to close your eyes as much as feels
comfortable for you to really draw your
attention inwards keeping your practice
all about you and your breath
getting ready for one round of ashtang
gasana take a deep breath in then exhale
join your hands in prayer in front of
your heart inhale reach your arms up to
the sky then exhale bow forward over
your legs keeping a soft Bend through
your knees if you need to inhale step
your right foot back a lower your knee
open through your chest then exhale
press back to downward facing dog on
your inhale rear pull forward to plank
then exhale lower your knees then your
chest then your chin inhale push
yourself forward for
Cobra then exhale up press back to downward-facing
downward-facing
dog inhale right foot steps forward
lower your back knee open through your
chest then exhale step your left foot
forward to the top of your mat
take a deep breath in roll up to
Mountain pose reach your arms up then
exhale lower your hands down through
your heart and then down by your
sides one more like this on the other
side deep breath in then exhale join
your hands in prayer inhale reach your
arms up to the sky lengthen your spine
and exhale fold forward inhale step your
left foot back drop your back knee open
your chest then exhale downward-facing
dog inhale Ripple forward to plank
exhale lower your knees your chest then
your chin inhale push yourself forward
lift your chest for Cobra then exhale downward-facing
downward-facing
dog inhale left foot steps forward drop
your back knee over open your heart then
exhale step your right foot
forward on your inhale roll up to
standing reach your arms up to the sky
and exhale lower your hands to your
heart then down by your sides
sides
beautiful stay here with your eyes
closed getting ready for our main flow of
of
class on your inhale bend your knees sit
your hips low for chair pose and reach
your arms up to the sky by your
ears really draw your navl in drop your
tailbone squeeze your thighs together
and shift your weight back into your
heels one more breath in can you sit a
little bit lower one more breath
out then take a deep breath in then
exhale exhale fold
forward inhale halfway lift lengthen
your spine then exhale step back to
Plank and either lower your knees or
keep your knees lifted for
chaturanga inhale upward-facing dog
thighs off the mat then exhale downward-facing
downward-facing
dog melt your heels down towards the
Earth and really press the floor away
from you l lengthening through your
spine on your next inhale reach your
right leg up to the sky Point your toes
then exhale shift forward to Plank and
pull your knee towards your right
tricep inhale press back three-legged
dog exhale Plank and pull your knee to
your left
tricep inhale three-legged
dog then this time exhale pull your knee
to your nose and step your foot forward
in between your hands then on your
inhale ground down through your feet and
reach your arms up for cresant
pose bend your right knee press your
left heel back and really reach your
fingertips up to the sky lengthening
through your
spine on your next inhale Cactus your
elbows wide lower your back knee then
exhale press up returning to cresant
Lunge three more like this deep breath
in lower your back knee Cactus your arms
then exhale press up using the strength
of your legs two more deep breath in
open through your heart exhale press up
last one
inhale and
exhale beautiful stay in your cresant
pore for one last deep breath in then
exhale open into Warrior 2 Reaching Your
Arms by your shoulders taking your gaze
over your right
fingertips really ground down through
all four corners of your feet and see if
you can melt a little bit more into your right
leg on your next inhale flip your right
palm up reverse your
Warrior then exhale lower your right
forearm to your right thigh and reach
your left arm by your ear for a side angle
angle
stretch either stay here or if you'd
like a deeper stretch lower your right
hand onto the floor on the inside of your
your
foot wherever you are try to shine your
chest up towards the sky and really
reach through your left arm finding
body one more breath in
and one more breath
out turn your chest to the floor now and
place your left hand onto the mat with
both hands on the inside of your right
leg keeping your back knee lifted take a
deep breath in then exhale press back
straighten your legs and flex your right
foot let's flow through this deep breath
in bend your right knee open your heart
deep deep breath out as you press back
two more moving with your own breath
here and last one
inhale and exhale press back and hold
here maybe come up onto your fingertips
if that feels good for you and see if
you can find a little bit more length
through your spine as you fold forward
one more breath
in one more breath
out rebend your front knee now and lower
your back knee place your right hand
onto your right knee and gently guide
your knee open rolling onto the outside
of your foot as you twist through your
spine and look up towards the
sky either stay here or reach your right
arm back bend your left knee and gently
glute close your eyes if that feels good
breath on your next breath in press your
foot into your hand really open through
your chest and your shoulder a little
bit more then exhale release your foot
and take your hand back on the mat lift
your back knee and return to your downward-facing
dog then on your next inhale Ripple your
spine forward to Plank and exhale lower
all the way down bend your right knee
roll onto your left hip then inhale lift
your hips for a wild thing reaching your
right arm by your ear
really turn your chest up to the sky
press down through your feet take one
deep breath in and deep breath
out then carefully lower your hips down
and then roll yourself back down onto
your belly on your inhale press through
your hands lift up for Upward facing dog
and exhale press back downward-facing
dog beautiful look up in between your
hands and either tiptoe or hop your feet
forward halfway lift inhale fold as you
exhale bend your knees chair pose deep
breath in then exhale come up to
standing with your arms down by your
sides close your eyes and take a moment
to feel the effects of the flow on your
getting ready for our flow on the second
side on your inhale bend your knees
chair pose sit your hips low then exhale fold
fold
forward inhale halfway lift lengthen
your spine then exhale step back for your
your
Vinyasa inhale upward-facing dog
Shine Your Heart
forward exhale downward-facing
dog on your inhale lift your left leg up
to the sky then exhale pull your knee to
your left
tricep inhale press back three-legged
dog exhale pull your knee to your right
tricep inhale press back then exhale
pull your knee to your chest and then
step your left foot forward in between
your hands really ground down through
your feet then inhale reach your arms up
for cresant
Lune Bend into your left knee draw your
navl in and lengthen through your spine
hips time for that strengthening flow on
your inhale Cactus your elbows wide tap
your back knee KNE down then exhale
reach your arms up and press up to
cresant Lunge inhale open your elbows
lower your back knee and exhale cresant
more and last one inhale open your
chest and exhale press up one more deep
breath in then exhale open into into
Warrior 2 Bend into your left knee reach
Your Arms by your sides and really relax
back on your next breath in Reverse your
Warrior reach your left arm back then
exhale lower your left forearm to your
thigh and reach your right arm by your
ear try to turn your chest up to the sky
as you lengthen through the right side
of your body either stay here or lower
your left hand down to the floor and
really reach that right arm
over keep pressing down through your
feet engaging your
legs one more breath
in then exhale turn your chest to the
floor and take both hands on the inside
of your left leg on your inhale Shine
Your Chest forward then exhale press
back to Pyramid
pose three more deep breath in bend your
left knee open your heart deep breath
more and last one
inhale and exhale press back and hold in
your pyramid mid pose keep your left
foot flexed maybe come up onto your
fingertips and really focus on squaring
your hips drawing your left hip back as
forward one more breath
in one more breath
out then rebend your left knee and lower
your right knee to the floor place your
left hand onto your knee and very care
carefully guide your knee open as you
roll onto the outside edge of your foot
roll your left shoulder back or open
through your heart and either stay here
or reach your arm back bend your right
glute then on your next inhale push your
foot into your hand finding a little a
bit more opening then exhale return your
hand to the floor pick up your back knee
and press back to a downward-facing
dog beautiful
job let's return to our Wild Thing
Vinyasa on your inhale reib P forward to
plank then exhale lower down onto your
belly bend your left knee roll onto your
right hip take a deep breath in lift
your hips hips for Wild Thing and shine
sky take one more deep breath in can you
open your heart a little bit more then
exhale carefully lower your hips to the
floor return onto your belly press
through your hands take a deep breath in
roll up into Cobra or upward facing dog
then exhale lower your knees and press
back to child's [Music]
[Music]
pose then carefully roll your chest up
reach your arms forward flip your palms
out cross your hands and interace your
fingers on your inhale lift your hips
open through your heart then exhale wrap
your hands to your chest and bow
forward three more repeating this
movement that we did at the start of
class two more maybe notice how you feel
a lot more open this time
around last one deep breath
in and deep breath
out then on your inhale lift up one last
time then exhale release your hands and
place your hands onto your sacrum with
your fingertips pointing
upwards take a deep breath in roll your
shoulders back then exhale carefully
push your hips forward as you lean back
and open through your heart a little bit
more stay here or reach your hands back
for your heels coming into your full camel
camel
pose keeping your gaze up to the sky
or letting your head fall back wherever
feels comfortable for
you one more deep breath
in and deep breath
out beautiful carefully return your
hands onto your lower back and in one
movement lift your chest up and then sit
back onto your
heels rest your hands on your thighs
close your eyes and just take a moment
to neutralize your spine and feel the
effects of that beautiful back bend on your
body from here open your eyes return
your hands onto the floor and press back
into your final downward-facing
dog maybe noticing the difference of how
this down dog feels compared compare to
the first one of
class then look up in between your hands
and carefully step your feet to the
outsides of your mat with your toes
turned out lower your hips bring your
hands to prayer and press your knees
open with your elbows as you shine your chest
forward then reach your right arm across
to the right and inhale stretch your
sky one more deep breath
in then exhale switch sides bring your
left arm over to the left and inhale
reach your right arm up to the sky
really trying to turn your chest up to the
sky beautiful carefully return through
center with your hands at your heart
can you find a little bit more lift in
this position lengthening your
spine one more deep breath
in and deep breath
out beautiful place your hands behind
you lower down onto your glutes and then
lift your legs up for boat pose reach
your arms forward roll your shoulders
take a deep breath in then exhale
carefully lower all the way down to low
boat straightening your legs and then
lower everything down and
rest keeping your right leg straight
bend your left knee into your chest and
then guide your knee over to the right
as you look over your left shoulder
carefully return through
Center and switch sides hug your right
knee into your
chest drop your knee to the left and
look over your right
shoulder keep both shoulders grounded on
the floor as you breathe into this [Music]
twist then carefully return through
Center hug both knees in and then let's
take happy baby holding on to the
outsides of your feet flex your feet
bend your knees and guide your knees
down towards your [Music]
[Music]
underarms keep your lower back in
contact with the floor floor and relax
your shoulders down and [Music]
back then carefully release your feet
hug your knees in and then stretch your
legs out for your final resting pose
shavasana separate your legs open your arms
arms
and take up as much space as you need on your
your
mat close your eyes and let every muscle
relax there is nowhere to
be nothing to
do simply be
here and
relax in shavasana [Music]
[Music]
carefully start to bring movement into
your body by wiggling your fingers and your
your [Music]
[Music]
toes then join your legs together reach
reach your arms back feeling a beautiful
body then carefully roll on to one
side and keeping your eyes closed guide
yourself up to a seated position with
crossed rest your hands on your knees
sit up
tall and just take a moment here to feel
the effects of your practice on your
body on your
mind and on your [Music]
[Music]
Consciousness then carefully blink your
eyes open and on your inhale reach your
arms up to the sky and exhale lower your
hands down to your
heart thank you so much I hope you
enjoyed today's Daily Yoga flow if you
would like to see more classes like this
don't forget to like this video leave me
a comment share this video with a friend
or family member And subscribe to my
channel thank you so much again and I
hope you have the most beautiful day [Music]
Click on any text or timestamp to jump to that moment in the video
Share:
Most transcripts ready in under 5 seconds
One-Click Copy125+ LanguagesSearch ContentJump to Timestamps
Paste YouTube URL
Enter any YouTube video link to get the full transcript
Transcript Extraction Form
Most transcripts ready in under 5 seconds
Get Our Chrome Extension
Get transcripts instantly without leaving YouTube. Install our Chrome extension for one-click access to any video's transcript directly on the watch page.
