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OATFit!: "Joy Time with Julie!"

Updated: Aug 20, 2022

Oaties! We are back for more Joy Time with Julie!

I had so much fun together during our last OATFit! session! As promised, I have my second vinyasa inspired yoga flow, designed specifically for beginners with busy schedules to share with y’all today. Like last time, this flow is designed to last for about 15 minutes and to engage every area of your body, but these flows can easily be shortened or lengthened to your own personal needs and schedule. That being said, I hope you guys are just as excited as I am to be back together on the yoga mat!


As always, remember to focus on your breath, mindfully find each position, and move between the poses with control! This practice is completely individual and unique. It’s going to look different from person to person, so listen to your body and reach the poses naturally and comfortably!

I hope this practice leaves you feeling refreshed, energized, and ready to face the day ahead of you.

Happy stretching-- here's flow #2!


First, try out one of my favorite Youtube playlists to flow to! (or feel free to put on your own!)

1) https://www.youtube.com/watch?v=5b35haQV7tU

2) https://www.youtube.com/watch?v=KCCqqPqDqSY

1) begin in Butterfly Pose / Baddha Konasana

· for an additional stretch, feel free to try fluttering the legs, taking a forward fold, or performing seated twists, alternating with the breath

2) stretch legs out straight for Staff Pose / Dandasana

· reach the hands towards the feat, or take a seated forward fold; hold this stretch for a few breaths

3) Gentle Seated Twist / Ardha Matsyendrasana

· complete stretch for both sides

4) begin Cat-Cow Stretch / Marjaryasana-Bitilasana

· after a few breaths of cat-cow, come back to a centered position, making sure the hips and shoulders are still squared

· raise knees off the ground for a lifted Table Pose / Bharmanasana, hold this for a few breaths

5) Thread the Needle / Urdhva Mukha Pasasana

· complete for a few breaths, and then come to a rest in table pose

6) lower the chest and outstretch the arms for Extended Puppy Pose / Uttana Shishosana

7) raise back up and complete a few more cycles of Cat-Cow

8) push the hips up and back for Downward Dog / Adho Mukha Svanasana

· feel free to peddle the feet for an additional stretch

· I like to remind people here that it's important to listen to own body and bend the knees as generously as needed; focus your intention on straightening the spine

9) step feet back for Plank / Phalakasana

· for a few cycles and with control, alternate between downward dog and plank poses, following the breath

10) come to a rest in Downward Dog and hold for a few breaths

11) lower body down for a Low Plank / Chaturanga Dandasana and then lower body all the way to the mat

12) Cobra Pose / Bhujangasana


· take a few breaths alternating in and out of cobra pose

13) raise up for a plank, and then bring the right leg forward and bend the knee, lowering the body for Lizard Pose / Utthan Pristhasana

· per your own ability and comfort, you could lower down onto the leg or maintain a plank-like form for this stretch

· remember to complete the stretch for both sides!

14) come to a rest in Downward Dog and hold for a few breaths

15) raise the right leg up for Three-Legged Downward Dog / Eka Pada Adho Mukha Svanasana

· step the raised leg all the way forward between the arms, and find stillness

16) once balanced, use the arms to raise the body for Crescent Lunge / Anjaneyasana



· per your own ability and comfort, you could lower down onto the leg or maintain a raised position

17) rotate the back leg and find Warrior II / Virabhadrasana II


18) come to a rest in Downward Dog and hold for a few breaths

· complete steps 15-18 with the left side of the body for an even stretch!

· from Downward Dog, jump or walk to the top of the mat

19) use the arms to rise slowly and with control, all the way up to Upward Salute / Urdhva Hastasana

Take a few final cycles of breath, and end in mountain pose, with the hands together at the heart.

Namaste, Oaties! This completes our second practice!

Depending on the time you are able to dedicate to your practice, feel free to either begin or end your flow with a few minutes of meditation and take some time to thank yourself for showing up today to take care of your body and your mind as an act of self-love.


Regardless of whether you are able to stretch for 5 minutes of your day or 30, I hope you are able to slow down, enjoy the moment, and go with the flow!



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