Name: 20 min yoga for back flexibility
Uploaded: 2024-02-23T00:20:17.470Z
Duration: 20 min 13 s
Description: This week's free yoga class is a yoga practice for your spine! Whether you have back pain or just want to improve your overall spine flexibility, these are my favorite poses that target the area. Remember that if it hurts, you've gone too far! Never force your way into a pose and come out of it early if you need to.

This week's free yoga class is a yoga practice for your spine! Whether you have back pain or just want to improve your overall spine flexibility, these are my favorite poses that target the area. Remember that if it hurts, you've gone too far! Never force your way into a pose and come out of it early if you need to.

Yoga

I was born in Russia, but I currently live in the United States. Most of my life I’ve been teaching different subjects including English and Russian languages both in-class and online. I’m TEFL/TESOL and ESP certified teacher for adults and kids. I have students from all over the world and I’m really excited to encounter new language learners through this platform! 

My biggest passion in life is yoga which I’ve been practicing and teaching for over 10 years. I received my RYT-300 and restorative teacher certifications from Indian school.  You can find my yoga videos on my YouTube channel “Yoga with Natalia Nova”. I would be delighted to share my knowledge with my students!

20 min yoga for back flexibility

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Russian

English (ESL)

Beginner

Intermediate

Yoga Alliance is the largest nonprofit association representing the yoga community. Our mission is to spread the power of yoga one person at a time.

We believe that the individual experience of yoga is of paramount importance, and are committed to supporting the passage of yoga from trainer to teacher, teacher to student, and student to aspiring yogi. Our role as the national support organization for the yoga community is to ensure that the practice of yoga will keep growing, so that more people will connect with yoga and be transformed. As an organization we keep several core values at heart: service, excellence, transparency, learning and community.

Tutor, level 1 (CRLA’s international tutor training program certification)

Certified yoga teacher (RYT-200)

Teaching English as a foreign language, teaching English to speakers of other languages

Teaching business English, teaching standardized examinations TOEFL IELTS TOEIC, teaching English to young learners TEYL

Certified yoga teacher (RYT-300)

Restorative Yoga Teacher

Principles of Ayurveda

Fitness Trainer

ESL tutor

Our yoga classes will be adjusted to your experience and goals. I specialize in Hatha and Vinyasa yoga styles. 
To bring awareness to your body and mind I love to incorporate breathing exercises and meditation in my lessons.

Natalia has been a very patient and inspiring teacher. Russian is hard. Very hard. However, Natalia has broken it down so that learning is much easier. I am fortunate to have her as a teacher.

She was so amazing and patient! Excited to keep taking lessons :)

My lessons with Natalia are outstanding. She is a native speaker and shares cultural experiences which enriches the language learning and understanding. Each lesson includes speaking practice as well as practical grammar. She is always well prepared for each lesson, she modifies quickly to meet your needs, and is friendly and pleasant to work with. And she is infinitely patient! I look forward to each weekly lesson.

Natalia is a great at gauging your Russian level and working with where you're at! I studied Russian about 5 years ago and I could tell from the beginning that Natalia is a really knowledgable teacher and through Q and A checked how many tenses I could use correctly and how much vocabulary I was able to pull out! 
She also had really good time management for such short lessons too. I really appreciate having the efficient and short lessons and that the whole lesson was kept in Russian! Looking forward to continuing conversation lessons shortly! :)

Natalia was very nice and very patient with my 5 year old son. She explained in a way that he could understand. She went over the Russian alphabet, sounding out the letters, and taught him some new words. I would very much recommend her to anyone who wants to learn the Russian language.

Natalia is one of my favorite teachers! She’s weirdly amazing!! Yup! Thank you Miss Nat! ⭐️

Natalia is an excellent teacher, she shows a lot of interest in the students learning and improvement. She makes students participate.

I love her Russian classes, she explais so well, it´s easy to understand. Thank you for everything Miss Natalia

Natalia is a teacher who has a lot of charisma and conducts her classes with a lot of creativity so that her students feel motivated. It is always a great experience to take part in Natalia's classes, and she is a great teaching professional.

Natalia is a very patient and kind teacher. I look forward to learning more with her classes!

Natalia is So Amazing!!!! I really enjoy lessons with her so much. Natalia has a way of teaching that is very fun and she always makes sure I understand everything! She is so kind and I’m so happy she is teaching me. I highly recommend lessons with Natalia She can and will help you reach all your goals! She truly is the best Teacher in the World!

I have a great time. Great lesson. Thank you for having me Natalia.

I learning English and Russian with her and i think she is so Helpful and she explain me so good! Thank you!

thank you Natalia, you are a great teacher, speaks slowly and clear.

Join my invigorating 20-minute power yoga for muscle building session tailored for all levels, designed to build muscle strength and enhance flexibility. Perfect for those short on time yet craving a satisfying sweat session, this practice ensures you'll feel both energized and accomplished. Embrace the benefits of power yoga for muscle gain, while rejuvenating your body and mind.


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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.


20 min yoga for strength 

Today I'm going to take you through a shoulder-focused yoga session meant to help you improve your range of motion and mobility. In this class we will practice poses and movements to free up your shoulders and increase your flexibility which will also open up your chest and upper back.


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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

15 min yoga for shoulders

Feel your best with this quick 15-min morning yoga! This morning full body stretch will set you up to feeling absolutely amazing and thinking more clearly for the day ahead. Do this all-levels class or any morning yoga class each and every day to maintain your at home yoga practice and to remain consistent in your goals.
Morning yoga has many benefits, a few being that it can boost your mood, improve focus and posture, help to calm the mind and body and release unwanted tension.



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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.


Yummy morning yoga stretches

This 10 min yoga practice can increase flexibility, from the range of motion of joints to functional length in muscles. It makes a great morning yoga practice to stretch stiff muscles as well as a great evening yoga flow to unwind from the day.
If you've got flexibility goals, these poses will help you get there! We'll mix static and dynamic stretches to give you the best of both worlds. Ideal for people who are short on time but want to stretch their entire body and improve overall mobility.
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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

10 min full body flexibility yoga

Yin yoga is a deeply relaxing practice where postures are held for a few minutes, traditionally. Today we’ll be holding calming yin yoga poses for about 10 deep breaths each. This class is focused on the lower body, legs, and hips. 
If you sit a lot, do weightlifting, or are just working on flexibility and mobility in the lower body, legs, or hips, this class is for you! Whether you need yoga for anxiety or a deep stretch, this lower body yin yoga class will open up your legs and hips and calm your mind. This yin yoga class is great for all levels from beginner yoga to intermediate yoga - or anyone wanting to feel a little more freedom in their body.


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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

Yin yoga for lower body

Yogis, you guys keep asking for more 10-minute yoga classes so I'm serving up a good one today. Here's a brand new 10-minute yoga session, great for getting you the boost of energy when you need it most.


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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

10 min energizing full body yoga

This is the perfect flexibility & mobility routine after a hard workout (hello leg day), after running or just by itself. The sequence is well balanced and all of the exercises flow seamlessly into each other - you probably don't even recognize how time flies by.


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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

360 leg yoga stretches

Here's a brand new 15-minute morning yoga stretch, great to do when you've just gotten out of bed. This is a full body morning yoga stretch that will target all the aches and pains you may have accumulated during the night. Enjoy!

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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

15 min easy morning yoga stretches

This is a wonderful full body 20-minute evening yoga practice to help you unwind at the end of the day. If you struggle with insomnia or relaxing at night, this is a great sequence for you.

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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Natalia Nova from any and all claims or causes of action, known or unknown, arising out of any content from Yoga with Natalia Nova.

20 min bedtime yoga

This 20-minute yoga practice will focus on your core by working with the solar plexus/manipura chakra located in the abdomen. It's a great class to build core strength while also adding some side bends and twists. No props are required and it's great for all experience levels.
The solar plexus chakra is the third chakra and is thought to be located in the abdomen and associated with the color yellow. It relates to self-esteem, determination, willpower, energy and drive.

20 min core yoga for solar plexus chakra

Thanks for joining me this morning. I'm going to take you through this 20-minute yoga class to give you a boost of energy in the morning. This sequence will focus on strength building poses as well as yummy stretches to get you ready for a great day. 


Natalia T.