Fitness 'n' Yoga: Basic Flow
Flexibility • 25 Mins • All Levels
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This 25-minute slow warrior flow is designed to improve flexibility while keeping you strong and mobile. Focus on opening your spine and major joints through a dynamic sequence that builds a bit of heat, increases mobility, and leaves you feeling balanced in both body and mind.
Perfect for all levels, this class blends movement and breath in a smooth, accessible, slow-paced vinyasa flow. Take a short break in your day to stretch, strengthen, and reset—you’ll feel the difference!
Perfect for all levels, this class blends movement and breath in a smooth, accessible, slow-paced vinyasa flow. Take a short break in your day to stretch, strengthen, and reset—you’ll feel the difference!
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5 Poses for Flexibility
Robert Sidoti
Discover the power of simplicity with this class focused on five accessible and effective poses to maintain and improve your flexibility and mobility. Targeting key areas like your back, hips, shoulders, and hamstrings, these poses are perfect for increasing mobility and range of motion while relieving tension and discomfort.
You’ll practice each pose individually to build confidence and then combine them into a short, complete flow. This class is a great reminder that even a small, consistent effort can have big benefits. Make this quick sequence a daily habit and feel the difference in your body and mind!
Strength and Cardio
Fitness 'n' Yoga: Work and Flow
Ben Davis
This 30-minute class blends strength, cardio, and yoga for the perfect balance of work and flow. Kick things off with a 9-minute cardio and core sequence to build endurance and stability, then transition into a dynamic intermediate flow featuring Airplane and Warrior poses.
Expect to challenge your strength, balance, and mobility while keeping your heart rate up. Whether you're looking to push your limits or complement your fitness routine with yoga, this class delivers a full-body workout that leaves you feeling strong, energized, and centered!
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Solid Core Flow
Kylie Larson
Fire up your core, upper body, and legs in this fast-paced, strength-focused yoga flow. Right from the start, you'll dive into plank work, build heat with Sun Salutations, and challenge your lower body with lunges, Chair Pose, and Goddess Squats.
The class wraps up with targeted core work, giving you a full-body burn in a short amount of time. Perfect for when you're short on time but want a challenging, effective workout. Get ready to sweat, strengthen, and power through!
The music version of this class is soundtracked by Selador Recordings, featuring an exclusive mix designed to enhance your flow and help you fully immerse in your practice.
Brian
Friday, March 28 2025
Friday, March 28 2025
Very similar to the flow Ben does in the Quick Full Body Flow and my reaction to the class is similar. This could just as well have been an audio class as Ben does not engage with the practitioners. That said, instructions are very clear and breathing cues consistent.
Lucas
Friday, March 28 2025
Friday, March 28 2025
Ben is one of my favorite go-to teachers on this platform. I love all the classes in this series and this one was no exception. It s simple and challenging- no reinventing the wheel. Just using the ancient postures, moving with reverence, and finding the fire in each one. Love it!
Paul
Thursday, March 27 2025
Thursday, March 27 2025
Quick easy relaxing.... hectic day and this was wonderful! Thank you!
Connor
Wednesday, March 26 2025
Wednesday, March 26 2025
Excellent Class. I am recovering from a flu, so this is just what I needed.
Warren
Wednesday, March 26 2025
Wednesday, March 26 2025
Nice simple flow, very nice pace, easy to follow. Does just what it says.
Tim
Wednesday, March 26 2025
Wednesday, March 26 2025
Perfect for a break in my workday. I feel more open and relaxed! Thank you!
Evan
Wednesday, March 26 2025
Wednesday, March 26 2025
This was an excellent class for me as a beginner, a calm pace and no quick changes. Very relaxing and a great way to start the day.
Kevin
Tuesday, March 25 2025
Tuesday, March 25 2025
I love this class. Ben s instructions are clear and well paced and he provides a perfect blend of flow and stretch. This is my new go-to routine in the mornings. Thank you Ben.
Brandon
Monday, March 24 2025
Monday, March 24 2025
Perfect for me, just the right amount of time (so that I will actually do it more often!), well constructed for whole body stretching, a little heat, and nicely ordered.
Stewart
Sunday, March 23 2025
Sunday, March 23 2025
Nice, easy flow class. I love the way this guy just calmly calls the poses. You somehow feel encouraged by him, without his trying to get all motivational.
Richard
Saturday, March 22 2025
Saturday, March 22 2025
Clear and easy-to-follow instructions in a gentle voice. Nicely linked poses; a good balanced class. An excellent morning session. Thank you!
Christopher
Saturday, March 22 2025
Saturday, March 22 2025
This is my go-to class. I feel like it hits every part of my body just right. I love all Ben s classes!
Connor
Saturday, March 22 2025
Saturday, March 22 2025
Ben did a great job. Used for morning practice today. Relaxed and ready to go! I definitely would do this again!
Luke
Saturday, March 22 2025
Saturday, March 22 2025
Really nice! It started slow, and I thought it would be more like a gentle yoga class. But it ramped up a little bit to a good, basic flow. Great for days when I m short on time.
Sam
Thursday, March 20 2025
Thursday, March 20 2025
Just getting back to my Yoga practice after bilateral knee surgery. This class was a perfect way to ease back in! A wonderful stretch - a little flow. Loved it!
Neil
Thursday, March 20 2025
Thursday, March 20 2025
I think this will be one of my favorite go-to ~30 minute classes. We get a lot done in this time frame, with a nicely-flowing, let s-get-down-to-business practice.
I used to think I "had" to do 60 minute classes, and found that I often wasn t getting on the mat at all because I didn t have that 60 minutes. I finally figured out that it s better to do a 30 minute class (duh!) rather than no class at all.
Since this "awakening," I ve gotten on the mat every day - be it a long or shorter session. We ll see how long I can keep this daily commitment going. (No pressure though, right?!)
I m so glad that I ve found yoga! Thanks, Ben, for a class that I really enjoy and will come back to often, for a half-hour well spent!.
Joshua
Thursday, March 20 2025
Thursday, March 20 2025
Great calm & soothing class. This is definitely what I needed after my long day. Thank you Ben.
Sebastian
Thursday, March 20 2025
Thursday, March 20 2025
Great flow for waking up my body this beautiful morning!! Thank you!!
Alan
Wednesday, March 19 2025
Wednesday, March 19 2025
A really enjoyable class. It was the perfect length and the perfect amount of heat for me. No gimmicks or props needed, just good old-fashioned yoga.
Ben s breath cues and instructions were great and as the video isn t labelled as morning or evening yoga I can use this video at any time.
I look forward to more videos like this one. Please make more 30 minute flows like this one as it was great :-)
Christopher
Wednesday, March 19 2025
Wednesday, March 19 2025
I love this flow first thing in the morning. Plenty of time to get warmed up, and Ben gets right to it without any excess chatter, allowing me to focus on my movement and breath.
William
Tuesday, March 18 2025
Tuesday, March 18 2025
This flow class is my favourite so far on this website. I like the way Ben uses the breath with realistic timing. His descriptions are clear and I rarely need to look at the screen. It all flows so beautifully. I also enjoy the namaste at the end and not just drifting off at shavasana as others often do. Thanks Ben from Kate (Tasmania, Australia).
Phil
Tuesday, March 18 2025
Tuesday, March 18 2025
As a beginner, I could do most of the moves. That was refreshing and encouraging. I enjoy the repetition and long-holding stretches.
Leonard
Monday, March 17 2025
Monday, March 17 2025
Simple, short and complete with brief Savasana. Great way to start or end a day that might not include time for a longer class.
Connor
Monday, March 17 2025
Monday, March 17 2025
Love this class, going to download it to save now! Ben s voice is calming and his directions are perfect! I love the easy flow after a long day but still feel like I worked out! Thanks Ben, great class!
Alexander
Monday, March 17 2025
Monday, March 17 2025
No nonsense flow. Very easy to follow and a good workout.
Sebastian
Sunday, March 16 2025
Sunday, March 16 2025
I can heartily endorse this gentle flow. Clearly demonstrated and narrated, this video provides a thorough warm up and good medium intensity flow finishing with a deliberate and thorough cool down plus savasana. A very pleasant experience *****
Lucas
Sunday, March 16 2025
Sunday, March 16 2025
This is a very gentle, easy moving flow that is good for anyone looking for an easy to follow, slower paced flow.
Harry
Saturday, March 15 2025
Saturday, March 15 2025
This is the first flow class I ve been able to do without feeling confused. Ben s pace and instruction (including breath cues) is very good. Thank you for a great start to my day Ben!
Eric
Saturday, March 15 2025
Saturday, March 15 2025
Great short class
Simple instruction
Easy to follow
Great way to start the day
Brandon
Saturday, March 15 2025
Saturday, March 15 2025
Very basic but excellent yoga class, great when short on time.
Simon
Friday, March 14 2025
Friday, March 14 2025
excellent practice! perfect pace. Great way to start the day! Thanks, Ben. love your classes.
Dan
Wednesday, March 12 2025
Wednesday, March 12 2025
I have done this flow few times now and it has become one of my favorites. Thanks, Ben!
Colin
Wednesday, March 12 2025
Wednesday, March 12 2025
This was a soothing, yet invigorating and well balanced flow. It wasn t too much or too little.
Adrian
Tuesday, March 11 2025
Tuesday, March 11 2025
I LOVED this class -the flow was so smooth, instructions were crystal clear, and my body felt great.
Christian
Monday, March 10 2025
Monday, March 10 2025
Hurt my back but managed to do a lot just took it slow and gentle
John
Sunday, March 09 2025
Sunday, March 09 2025
I did this class with my husband and we both liked it a lot. My husband is a beginner and the flow was perfect for him.
Keith
Sunday, March 09 2025
Sunday, March 09 2025
Nice, easier flow for a beginner like me. The verbal cues were a huge help. This is the first, actual flow I ve been able to keep pace with ...(mostly). Gratitude from one with serious back issues who s trying to regain more mobility!
Ian
Sunday, March 09 2025
Sunday, March 09 2025
Great class anytime of day. if you are feeling tired after a long day, you can do this class. Its wonderful.
Oliver
Sunday, March 09 2025
Sunday, March 09 2025
Very gentle and easy to follow. Ben voice is very soothing also.
Joe
Saturday, March 08 2025
Saturday, March 08 2025
I used to think Ben s voice needed some action - but I have come to appreciate his calmness;. There is a lot of action in our days and this practice allowed me to chill out and flow. Perfectly paced and perfectly calm. Thank you Ben.
Anthony
Saturday, March 08 2025
Saturday, March 08 2025
Perfect pacing for me on a nice flow of moves. Clear instructions made it easy to follow along even when I wasn t looking the screen. This would be a great quick class to start the day with some stretches to open up the joints and some strength moves to energize the body.
Colin
Friday, March 07 2025
Friday, March 07 2025
Good quick class for shoulders and back! Less emphasis on hips, FYI. Nice starting flow with forward fold/mountain warm up. Then some gentle twists for shoulders & back. Then a warrior flow, which does include some hip opening like a lunge and warrior 2. Then some seated spine twists, and tabletop. Ben keeps a nice pace that is easy to follow.
Connor
Thursday, March 06 2025
Thursday, March 06 2025
thank you Ben!!! The class was great!! Just long enough to get a good stretch and short enough so I could actually fit it in. Hopefully a jump start to more classes.
Peter
Thursday, March 06 2025
Thursday, March 06 2025
This is really great! I had 0 flexibility when I started but know I m super flexible. These classes are really amazing.
Trevor
Thursday, March 06 2025
Thursday, March 06 2025
Nice slow paced class, good cuing so no need to watch the screen. I needed this kind of class today and it was perfect.
Piers
Thursday, March 06 2025
Thursday, March 06 2025
Enjoyed this easy, basic flow and concentrated on moving from pose to pose. Just as described, a great twist and stretch practice. Ben s direction and clear cues was a great way to add another practice in day 6 of the 23 Day Challenge.
Connor
Wednesday, March 05 2025
Wednesday, March 05 2025
So simple, so powerful ??clear instructions, few poses with more repeats. Just 20 mins and calmed my mind, frustrations, relaxed body. Thank you Ben
Jacob
Tuesday, March 04 2025
Tuesday, March 04 2025
This continues to be my favourite “go-to” class. Great way to start or end the day. Thank you Ben!
Nicholas
Monday, March 03 2025
Monday, March 03 2025
great class to do in the morning to get the blood flowing.
Luke
Monday, March 03 2025
Monday, March 03 2025
Love this soft and easy class, just great to start a busy day! Love all Ben´s classes!!!!!! They are all great and different. Thanx Ben!
Richard
Monday, March 03 2025
Monday, March 03 2025
A very accessible, gently-paced flow that hits it all in a short period of time without feeling rushed or overworked. Perfect for someone just past beginner who is familiar with basic poses but not ready for or looking for a power flow.
James
Saturday, March 01 2025
Saturday, March 01 2025
This is my favorite! Nice clear instructions. Smooth even flow to the workout. I do this routine almost every day.
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