Roll Out a Mat for Maggie Umberger’s 20-Minute Yoga Flow

If the sentence, “I should be doing more yoga” has escaped your lips recently, we get it. Even with the best intentions to make it to a yoga class once a week, it’s easy for that to be the first thing eliminated when your day and your week are so busy.

But if you ever thought to yourself, “I don’t have time to do yoga,” this is where we ask you to think again. All it takes is 20 minutes of your day to add a couple much needed sun salutations, hip stretches and savasana to your life.

Our friends at SweatWorking are making it even easier for you to commit to those 20 minutes by adding short yoga sequences to the app. Take Maggie Umberger’s Go With the Flow sequence, for example.

The first 10 minutes of this yoga video will help you connect your breath to your movement and build heat in your body. The second 10 minutes is all about stretching your hamstrings and hips, creating more mobility through your spine and leaving you with savasana with your legs up the wall to aid in muscle recovery.

If you like what you try here, download the SweatWorking app for more workouts, yoga, mobility and mindfulness from world class coaches so you can work out no matter where you are or what your busy day has in store.

So find your favorite relaxation tunes and get going with the flow.

Here’s what you’ll find in Maggie’s yoga sequence:

  • Sun salutations
  • Chair pose
  • Padanghustasana
  • Malasana (yoga squat)
  • Crescent lunge
  • Warrior 3
  • One-legged Tadasana
  • Eagle
  • Boat (high-to-low boat)
  • Supine hamstring stretch
  • Gomukhasana
  • Supine hamstring stretch
  • Double pigeon
  • Bridge
  • Supta Baddha Konasana
  • Supine Spinal Twist
  • Savasana


(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

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About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.