Beach Yoga Flow

Join us on the beaches of Hawaii for a 20 minute yoga routine. You’ll stretch, breath, and flow during this routine, and it is perfect to help you wake up in the morning, or for an added afternoon workout.

A basic understanding of a vinyasa flow will be helpful, but if you’re brand new to yoga, don’t worry – just follow along and enjoy!


Gentle Morning Yoga

Good Morning!

Whether you need to wake up or just have a nice stretch to start your day, this yoga flow is for you! It is a gentle flow that will warm and open you up for your day ahead. We have included a video to demonstrate each pose, as well as a printable of the entire flow.

We did have instruction in the video, but sadly our mic broke.. but we still want you to have a morning yoga routine! 

Gentle Morning Yoga

Start in seated position

Tilt head from side to side 

Tilt and hold head to right for a few breaths

Tilt and hold head to left for a few breaths

Table top to cat and cow for 6 to 8 breaths

Downward dog for 5 breaths – peddle feet and warm up in your dog

Walk hands to feet (or feet to hands) and slowly roll up

Raise hands overhead and tilt to the right for a couple of breaths, repeat for left side

Vinyasa to downward dog (a vinyasa = forward fold, halfway lift, high plank to low plank (or chaturanga), upward facing dog and downward facing dog)

Right leg forward to warrior I

Warrior I to low push up, up dog, and down dog

Repeat for left side, ending in down dog

Right Leg to warrior I

Warrior II

Right leg triangle for 5 breaths

Vinyasa to downward dog

Left leg forward to warrior I

Warrior II

Left leg triangle for 5 breaths

Vinyasa to downward dog

Right leg crescent lunge for a few breaths

Vinyasa to downward dog

Left leg crescent lunge for a few breaths

Vinyasa to downward dog

Come to center or top of mat

Right and left tree pose for 5 -8 breaths each

Yogi Squat

Lay down on your back

Bridge pose 2 times

Cross your right leg over left and drop knees to the left, gaze to the right for a twist

Repeat on your other side

Savasana for as long as you would like

Come up to a comfortable seated position


Intro To Foam Rolling and its Benefits

Foam rolling provides self-myofascial release, which is a fancy term for self-massage. Whether you have just started working out, or have been more consistent, you probably have experienced tightness and soreness in your muscles.  As someone who enjoys running, I have dealt with many sore days myself, especially in my quads and calves!  So when I came home to find that Elyse had bought a foam roller, I figured I had nothing to lose by giving it a try.  Anything to get rid of the soreness was worth a shot!

The benefits of foam rolling were immediate and it is now a part of my weekly routine!  Some of the major benefits of foam rolling include:

  • Improved blood flow and faster recoveryFoam rolling increases circulation throughout your muscles and tissues, allowing for faster recovery after workouts
  • Increased range of motionFoam rolling helps to increase flexibility and range of motion.  It has similar benefits of stretching but can actually take it a step further by relieving muscle knots.  This is because foam rolling works more like a massage, and since you control the movements, you can focus in on specific areas.
  • Healing of adhesions and scar tissueAdhesions and scar tissue can form a lack of mobility, injury, or general inflammation and can become painful over time.  The pressure from foam rolling, (and foam rolling slowly I should add!) helps to relieve adhesions and scar tissue.  In addition, with your increased flexibility and blood flow, foam rolling can help prevent the issue(s) going forward.

It should be said that foam rolling can be intense (especially at first) and be a little painful.  This is because you are giving yourself a deep tissue massage and working out specific tension points in your body, which ultimately allows you to feel better.  However, please keep in mind that because of the pressure provided by foam rolling, it is important to not use it on your lower back or neck, as the pressure could cause injury. 

Check out the foam rolling routine below to get started: