Main Image, Sarah Malcolm, 30 Day Yoga Challenge by Healthista

This vinyasa flow yoga routine will improve your posture

Want to stretch your shoulders and improve your posture? Try this 30-minute vinyasa flow yoga routine from Sarah Malcolm, part two or our three week flow series

Subscribe to our YouTube channel for more free workout videos

Welcome to the second video of Healthista’s second yoga challenge, with leading London yoga teacher Sarah Malcolm (@sarahmalcs), where you learn a new 30-minute yoga sequence each week for three weeks.  Week One was an energising yoga flow routine.

If you’re new to yoga, click here to go to day one of our 30 day yoga challenge where Sarah taught an in-depth beginner pose each day.

The next level of our yoga challenge – Vinyasa flow

This three week yoga challenge introduces a new Vinyasa flow routine for beginners each week. In each of the three 30-minute videos, you will build your endurance and develop the skills to become a true yogi.

Vinyasa flow is a sequence of yoga poses that are linked through continuous motions. As you flow through each posture, the breath is synchronized with the body movements.

Yoga is a meditation that anyone can do. You don’t need a specific body type to master the practice, you just need the right skills – and you don’t need to be bendy to do it, that’s a myth we’d like to dispel. Just do the moves and you’ll feel the magic.

The second video in our new month-long series focuses on chest opening postures.

Sarah-Malcolm-headshot-278x300Vinyasa flow – Chest Opener

This 30-minute chest opening sequence will improve your posture by stretching the upper back and shoulder blades – areas that we often neglect.

‘We’re going to get into the space of the heart and the shoulders a little bit, which is great if you sit at a desk all day long,’ Sarah says.

Chest openers, sometimes called heart openers, lengthen the body and reduce back and shoulder pain with frequent practice.

Check back in next week for the third Vinyasa flow routine in our yoga challenge series.

Follow Sarah on Instagram @sarahmalcs

In our video series, Sarah is dressed by lululemon

Click here to start Sarah’s 30 day beginner yoga challenge from day one.

Our Vinyasa flow series:

Vinyasa flow – Week one – Energising Morning Flow

More Healthista Content:

This kettlebell workout for glutes will give you serious burn in 20 minutes

11 diet and fitness rules Jennifer Lopez lives by

9 weight-loss tips from A-list celeb PT Gunnar Peterson

4 hormones that help you lose weight from exercise – Body Transformation Week 10

< Back

Also in this week’s magazine

Meditation for body image Maude Hirst
Video quick fixes

From depression to body image – 7 mindfulness meditation videos for mental health

Whether you have depression or sleep issues, actor and yoga teacher Maude Hirst, founder of Meditate with Maude, can help you unwind with this series of mindfulness meditation for World Mental Health Day

How yoga helped my eating disorder FEATURED
My Healthista Story

How yoga helped me overcome bulimia

Singer, actress and filmmaker Marianne Dissard reveals how yoga helped her overcome her eating disorder in her new book Not Me

dumbbell lunge, how to do a lunge by healthista.com
What works in the gym

Exactly how to lunge properly – the trainer’s guide

It might sound obvious but your lunges are not on point, you could be doing irreversible damage to your knees - watch PT Ashley's quick how-to video

hip-thrust-exercise,-how-to-do-a-hip-thrust-by-healthista.com
What works in the gym

How to do a hip thrust – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you how to give your glutes the goods

KM featured
Yoga

3 breathing techniques this Instagram super yogi swears by

Yogic breathing techniques have the power to calm the mind instantly.  Leading yoga teacher Kino MacGregor shows you how

pull-up-exercise,-how-to-do-a-pull-up-by-healthista.com
What works in the gym

How to do a pull up – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you exactly how to get your pull ups right

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top