Nourish Your Glutes: 30-Minute Restorative Flow for Beginners

Embark on a gentle yoga journey with our 30-minute restorative flow. This beginner-friendly sequence is designed to nourish and strengthen your glutes, helping you to build a strong base for your yoga practice. Get ready to feel relaxed, refreshed, and rebalanced.

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(00:00) Child’s Pose – Balasana
(01:01) Child’s Pose Side Stretch – Balasana
(01:39) Baby Camel – Ustrasana
(02:09) Child’s Pose Side Stretch – Balasana
(02:52) Table Top – Bharmanasana
(03:06) Table Top Leg Out Wide Inner Thigh Stretch
(03:46) Table Top Wrist Stretch
(04:35) Table Top Lateral Stretch Flow
(05:08) Cat and Cow – Marjaryasana and Bitilasana
(05:51) Table Top Leg Out Wide Inner Thigh Stretch
(06:36) Down Dog – Adho Mukha Svanasana
(06:59) Down Dog Walk the Dog – Adho Mukha Svanasana
(07:28) Belly
(07:38) Half Frog – Ardha Bhekasana
(08:19) Belly
(08:32) Sphinx – Salamba Bhujangasana
(09:16) Belly
(09:28) Half Frog – Ardha Bhekasana
(10:08) Belly
(10:22) Kneeling – Vajrasana
(10:30) Camel – Ustrasana
(11:02) Sitting on Heels – Vajrasana
(11:15) Camel – Ustrasana
(11:36) Sitting on Heels – Vajrasana
(11:49) Supine Bent Knees
(11:58) Bridge – Setu Bandha Sarvangasana
(12:25) Supine Bent Knees
(12:37) Bridge – Setu Bandha Sarvangasana
(13:00) Supine Bent Knees
(13:08) Bridge – Setu Bandha Sarvangasana
(13:31) Supine Windshield Wipers
(14:00) Easy Seat – Sukhasana
(14:17) Seated Spinal Twist – Ardha Matsyendrasana
(15:12) Seated Spinal Twist Counter – Ardha Matsyendrasana
(15:30) Janu Sirsasana Fold – Janu Sirsasana
(16:36) Janu Sirsasana Twist – Parivrtta Janu Sirsasana
(17:22) Seated Spinal Twist – Ardha Matsyendrasana
(18:22) Seated Spinal Twist Counter – Ardha Matsyendrasana
(18:39) Janu Sirsasana Fold – Janu Sirsasana
(19:45) Janu Sirsasana Twist – Parivrtta Janu Sirsasana
(20:31) Reverse Table Top – Ardha Purvottanasana
(20:48) Table Top – Bharmanasana
(21:00) Lizard – Utthan Pristhasana
(21:55) Lizard – Utthan Pristhasana
(22:53) Half Hanuman – Ardha Hanumanasana
(23:47) Pigeon Fold – Eka Pada Rajakapotasana
(25:00) Half Hanuman – Ardha Hanumanasana
(25:56) Pigeon Fold – Eka Pada Rajakapotasana
(27:04) Supine Bent Knees
(27:18) Supine Figure Four – Supta Kapotasana
(28:21) Supine Figure Four – Supta Kapotasana
(29:15) Savasana – Namaste