20 Min Yoga Flow for Beginners

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This is a 20 min yoga sequence that's best for people who are new to yoga. It's a flow sequence, but slowly than your traditional vinyasa. If you love this and want it on your device for when you travel or don't have internet, it's available for download for less than the cost of a latte. More here: /> For more, visit: website: />instagram: />facebook: />twitter: />yoga forum:

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I notice your dog did the Plank pose.....just too cute!
Alex Cushley
Thank you very much! Great sequence pre-flight to loosen up the body. Love seeing you beautiful dog on your mat. My dog always used to love laying on my mat and 'helping' me (by licking my face during savasna or going under me during plank or down dog) with my practice. It's funny how dogs and animals do yoga instinctively (e.g. Everytime my dog got up she would do an up-dog, down dog, some mountain climbers and let out a big sigh), yet we humans need instruction.
Thank you for letting me practice with you today!
Great workout! It has been a looong time without practicing yoga. I know that now that I'm 63, need to go slow and easy to recup the tone and flexibility. I love your videos!
Lana Jarvis
Your instruction is concise( not too much unnecessary commentary) yet clear and easy to follow. I enjoy trying your routines because I know I'll be able to follow the, easily. This was very relaxing
Holly Lou
Thank you so much for this video, its nice to go back to basics sometimes just to relax and thoughtlessly do the motions. Truly the best form of stress release.
Adam and Jenn
LOL our husky loves to claim his throne on our yoga mats every time we rolls them out too. It became so often and so disruptive that we ended up buying him his own yoga mat to relax and stretch on while we work out xD
Maja Bubanj
ma dog likes to sit on my yoga mat too :-)
I felt this was definitely a video for beginners who'd been doing yoga a while. I was constantly looking up & interrupting any flow just to check if my toes were meant to be flat or tucked under and where my breathing was at. I was going slower, like you said, but then it was too slow & felt rushed.
Vag Ina
You communicate well through out the video plus the other videos I've watched. You should try to do a guided meditation, your voice is spot on for that.
Ray Bayne
love you candace
Laura Di Lizio
i always felt kinda awkward when following yoga videos on youtube because it just didn't feel right (with that weird background music and stuff..) but this was really great! thank you so much.
Rachel Leigh
I just found your videos and am loving them! I appreciate your calm and respectful tone :)
I’ve been practicing for about two weeks now and always felt my back wasn’t quite right. Your tip about feeling your stomach touch your thighs helped me realize I’ve been rounding instead of a flat back. I felt so relaxed after this video. Thank you.
Michelle Sweeney
This is a wonderful video; your detailed instructions, patient voice, and kind encouragement will help every beginner. I have been doing your videos since last fall, and I have gained strength in my upper neck-- hence do not get the strain and pain in my C-spine I usually get while riding my bike. Please note, I do not have a neck injury, it's just that Yoga in general has strengthened my neck muscles so that my long bike rides are now more comfortable. Of course other muscles are stronger too, but this is an area of contention for seasonal recreational cyclists like me! Thank you!
Sarah Pedder
Thank you I am a beginner and I like the pace and find the commentary helpful
sarah khan
A heartfelt thank you Candace. The flow is awesome especially for a beginner like me. Appreciate your efforts. love 🌼🌼🌼🌼🌺🌹🏵💮💮
Megan Skeels
This was a great practice. Fairly easy for beginners and very clear and concise. Your voice is calming. Thank you
Millie Rojas
Awesome. This is just what I needed to go back to my practice.
lisa wickering
I really enjoy this 20 minute yoga flow. I have scoliosis- due to this I am somewhat limited in my movement. This flow is the perfect amount of stretching and strengthening to keep my back limber. Thank you Candace for offering such a lovely way to start my day!
Steve Edwards
Its great, im a man, and this is by far the best routine I do every day, and now im not frightened to have a slight bend in my knee, thankyou :-)
Your voice is amazing supportive and positive. Despite not being able to stretch my legs straight in any position, you still made me feel happy because it didnt matter, and i completed the workout (very first one!) very relaxed. Thank you!
Mahra Aldhaheri
I enjoy doing Yoga with you blessing <3
robert thaler
very nice. Thank you. No frills and no affectation. Well done.
Maui Bandit
Candice thank you for sharing your yoga wisdom. I am now for the first time in my life practicing yoga daily with your videos. Is there a video sequence online we can purchase monthly to contribute to your teaching. Mahalo from Haiku Maui!!
Giovanni Serratos
it was tough, but it feels amazing, I need to work much more on my flexibility, thanks
Andrew Wickes
You are a brilliant yoga teacher. I am a beginner and lack flexibility. I have tried videos created by several teachers and yours are the best. The directions are spot on and the sequences were really achievable for me. Thank you. I will be trying more of your videos for sure.
Katrina C
I enjoyed this. It was perfect ...informative descriptive for beginners! Thank you so much for explaining!!! I appreciate you!
this was very nice. thank you.
Miss Desiree Z
Thank you! I love the ease in which you take me on the yoga journey while introducing little stretches that I've never seen or used before. It's like a gentle push to try something new with the body.
Elena Maddalena
I have done this yoga flow a number of times and I feel SO much better after! I'm new to yoga but your videos inspire me to keep practising and learn as much as I can. Thank you!
Elizabeth Scales
I love this video and return to it repeatedly for a well-rounded and light daily practice. Thank you!
Amazing workout! Well done. Keep it up :X
Millie Rojas
Thank you Candace!
Calum Page
Thanks Candace. I went to a Vinyasa class yesterday here in Bogota and was totally out of my depth! Trying to follow everything in Spanish wasn't too great either. I am going to try to follow your class at home before venturing back to the studio. I felt like giving up yesterday, but your video has given me hope.
Crystal Frasier
As someone who s new to yoga, I really enjoyed this!  I found the commentary to be very helpful and it allowed me to move easily from pose to pose without having to constantly look to see if I was doing it correctly.  Thanks you! 
Kaylee W.
This was beautiful. Thank you so much! First time I finished a yoga flow. :)
Luis Dunn
I love it! Thank you! much gratitude!
Melissa Field
Wow that was just what I needed! I find it hard to find a beginner's flow that isn't too light. That had just the right amount of movement. I also really enjoyed your voice and you have great energy. Thank you!
Emma Fox
This was super awesome for coming back to yoga for me. I used to do yoga and Pilates but am sadly very out of shape. I can feel that this is going to increase my strength, but it also felt calming
Morgan Hondros
Hello Candace! Question, being a beginner: Does this workout need a warm-up to proceed it or is the warm-up integrated within the video. Thank you! This is currently my favorite tutorial.... hoping to proceed further with the back session that you have a the park. :) Morgan
alex mccully
this was the video I chose for my very first practice. I felt so amazing afterwards I've done yoga every morning since. This video is perfect for those who have never stepped on a mat. Thank you Candace! <3
Adrian Sanchez
Very nicely done. Good, clear instructions. I have practiced yoga in a class, so it didn't feel rushed. I bought a couple yoga videos but Candace gives much better instructions. In time with the movements and understandable. No weird cosmic stuff like "feel at one with the universe." I need to be reminded of foot placement, proper posture and so on. Cosmic is nice, but only if its helpful. And not lagging behind the video or too far ahead. Keep it up. Thanks.
Fabio Aconi
excellent beginner lesson. I'm studying to be a yoga instructor and practice with my high school students, your videos are perfect for them. Your clear instructions and calming voice are just what my ESL students need. Thank you!
Lindsey James
This is a great yoga stretch that I add on to the end of my workouts.  I know its a random question but where did you get the excercise outfit?  I love it.
The dog is doing yoga lollll
lee stan
My neck and back: “yes, yes, we are free now!”
Katherine Sunderland
I've just discovered your videos and I love them. Your instructions are so clear and the pace is perfect. Thank you!
Soul Rises
I love this video!! Especially the beginning because I can never get my golden off my mat! Immediately related to you Candace! Thanks for the great video! I am a new fan.
Tatiana Novak
hey, just wondering if it's good to do this next to weight loss workout program? you know, for relaxation and stress relief :)
Daniel Caceres
loved the class!
Diana Liddelow
I wish I felt like you Holly but this beginners sequence is a total workout for me, as I never did yoga before and I am almost 60 years young! I have one issue that you may be able to help with Candice (thanks for the foot sequence), is that sometimes a muscle on the top of my right thighs twists painfully.when doing some of the poses in this beginners flow. It also hurts sometimes when I take my right leg out of my jeans/pants. I hope that explains where it is, as I have no idea of it's name. Thank you again for this freebie and for being a caring person.
Starry Jarose
how do you know when you're ready for the next level?
Andres Reyna
Thank you, I always enjoy. I would like to know how can I get more flexibility? see you next class!!!!
This is the first video of hers that Ive seen and I love it. I hate to be creepy but she is almost to drop dead beautiful to follow everyday. I suppose that's a perfect opportunity for practice, remembering that the body is not as it appears outwardly, we can look deeper into how it really is and, develop heart. Thanks C.
Michele Mota
Thank you for the video!!!! I'm new to yoga and is already improving my days!!!!
วชิราพรรณ กองทอง
I have to admit that you are very good at teaching yoga. You are one of the best here on youtube. I feel totally relaxed.
wim hellemans
Very nice! Finally, a nice voice, no candles and no music. Just the right exercise for me. Thanks a lot!
A Gypsy
great sequence! beautiful dog! #Namaste
Alyssa Sauer
I loved this
hello! I'm starting with yoga and I have a question. Do I need to warm up before ? because there's a lot of stretches...
Harry Newton
thank you so much, i am 16(male) and have been having sleeping problems and this has helped me get to sleep faster
Candy Arias M.
I love it! A great way to release my tension. Thanks Candance
James Schmid
My wife and I have been doing yoga for about 2 weeks now. Just following whatever 20 minute video we can after the kids go to bed. This is the first video we both actually like! We'll definitely be back for more of this one :)
I'll be traveling soon and would love to buy this sequence to bring with me, but (even though the above text says it's available for download) I can't find it on your site. Is it not for sale anymore? Thanks much!
Colin Brochard
very nice, easy session. Want to make this a daily warm up!
Paulina Palian
Thank you so much for this ☆♡
A Nony Mouse
Thank you! This is exactly the speed I needed without injuring myself trying to keep up. Great intro to Vinyasa <3
Anthony Ormond
Husky <3
Karina Charles
hi. I'm in the uk about to start this 👍👍👍
Khanittha Khawmak
Thank you
Lisa Baca
Am just getting back into yoga. What a great work out!
nailah charles
I love this work out,excellent!!!....(your dog is really nice to!!lol)
Abby Woody-Chicoineau
Namaste, thank you Candace!
Andi Leigh
Love it
Alyssa Sauer
I love your flows...
Klash Song
Thank you. That practice felt good. :)
Fernando Agostinelli
thank you, I just finished it , it was very challenging
GregroyPaul O'Beirne
LOve this 20 nins session :) perfect
Daisy Mail
+Yoga by Candace  Hi Candace :-) Would this routine be useful in improving circulation, especially for varicose veins?
Erika Freeman
Thank you for recommending this one for me...much better! I want to start practicing yoga and this is a great start.
Alison Young
Many thanks, Candace. You have a lovely presence and I certainly appreciate your generosity in making these routines available to us here online. Namaste!
You are really a good teacher =) Thanks for doing videos for beginners, i'm don't speek english but your videos are really clear ! It's a pleasure to workout with your video =)
Said Mahdi
Thank you!! that Au-Some!! :)
Yvette Williams
Lol, my dog does the same thing!!!
Lina Farias
wow i loved this! it was so relaxing! I really want to continue to get stronger with yoga so i can move onto harder poses, and this was a great gateway thanks!
Jessica Kilroy
Thank you Candace. I discovered you by chance today and I am so happy to begin embracing yoga with you! The pace, poses and energy were a perfect combination. And your voice is calming and not distracting like some exercise classes. So excited:)
Andrejus Gerasimov
That good for man?
Al K
Wonderful sequence - thank you! I have mild lordosis and I recommend this to people with the same problem (maybe except the hamstring stretches. 
Nikyta Griffith
Hi Candace Im new to yoga and I love this video. Thank you for posting and thinking about the newbies😆
The Loved Woman
Nice stretch, ty woman!
Thank you!
I found this really difficult, being a beginner. I had to keep looking up and trying to keep up.
Andrejus Gerasimov
Looks nice :)
: )
Guinevere Short
I love your yoga videos. Your videos are a fantastic way to start the day.Your commentary is very relaxing with just the right amount of instruction. I think I am addicted. I do at least 2 videos a day. Thank you.
Diane Milligan
Totally agree with Lara Jarvis - your instruction is perfect - concise, clear, quiet - nothing extra, which makes it easy to fully connect with body and no need to even look at the screen - Thank You!!!
Lovely to have the opportunity to go slow and mindful thank you !
Sahan Hegoda
im new to yoga and like the way you instruct. very easy to follow, thank you! your dog is amazing!
Lee Lee
This was so relaxing candace. I don't know if this is normal, but when I do the chavasana pose at the end. I hope I spelled it right. I sometimes start to cry.