Express Yoga Flow

Twist and flow your way through this quick yoga session with the amazing Coach Karen today!

Coach Karen is a yoga instructor YTT 200; YTT 500; and a Team Betty Rocker Coach inside of Rock Your Life – my online home workout studio and women’s fitness community!

The older I get the more I appreciate the balance yoga brings to my training in the way it improves my flexibility and mobility and allows me to spend time ‘tuning in’ rather than only focusing on  ‘putting out.’

For women of every age, it’s so important to let go of the “no days off approach” to training hard. And as we approach menopause (the transition time called perimenopause) as well as when we get into menopause,  our estrogen and progesterone levels begin to taper off. This impacts our ability to build muscle (and lose fat).

Taking a more “staggered” approach to our training at this time is actually more effective to help continue to see results with your training. That means lower impact and recovery days staggered with your harder workouts. If you’re not really recovering between your tough workouts, you’re not going to be able to push as hard as you would otherwise. And that means you can’t get the same stimulus to your muscle tissue that helps drive those adaptations and your results even in the absence of the regularly circulating hormones (read more about this in this article).

We actually have customized guidance for all of our training programs in Rock Your Life for women in each life stage, to help you get the best results out of your program. Combining a smart approach to your training with healthy eating, good sleep and stress management is the quickest and most sustainable path to achieving strength and losing body fat, if that’s a goal.

Coach Karen has an awesome quick yoga flow for you today that can be a great low-impact workout for you to use anytime you are looking to improve your flexibility or add a lower impact activity day to your training.

Now join Coach Karen on the mat and let’s go!

If you’re looking for a workout plan that incorporates yoga and flexibility along with strength training and cardio, check out ANY of my 40+ challenges in  Rock Your Life!

The Epic Strength and Flexibility Challenge is a great example of how I structure my programs to balance your training to support strength building and optimal recovery.

Start this challenge today!


Express Yoga Flow

Click to expand and see all workout move descriptions

Yoga Flow:

  • Cat/cow to thread the needle
  • Kneeling lunge with twist sequence
  • Downdog with twist
  • Warrior I to warrior II sequence
  • Plank to cobra variation
  • Downdog to side plank variation sequence
  • Supine twist
  • Happy baby
  • Bridge pose
  • Full body stretch

Great job Rockstar! I’m so proud of you for being here and taking time to tune in to your body today.

Be sure to check in below with me and Coach Karen and let us know how you liked this class and what sequence was your favorite!

Looking for MORE YOGA?

We have so many awesome yoga workouts inside ROCK YOUR LIFE, my online home workout studio and women’s fitness community! And that’s not all, you’ll find barre, HIIT, strength training and more – plus 30-day Challenge programs you can take anytime to fast track your fitness goals!

Check out all Rock Your Life has to offer with a 30-Day Trial!


Took more progress pictures and I am so pleased!! I never thought that I could have muscle definition again at 50 years old! Betty Rocker you have changed my life!

-Denise S, Rock Your Life member

Join us for a challenge, and support for your health in Rock Your Life today!

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