Flow & Bells Yoga - 25-min Strength Sample Session

Flow & Bells Yoga — Train. Then flow. Welcome to this 25-minute condensed version of a what a Flow & Bells Yoga session looks like. (In a full session the training focus and yoga flow are around the same length) This session includes a warmup, mini strength session, vinyasa flow, a cooldown, and of course, a mini savasana. 00:00 Intro 00:37 Warmup 6:10 Exercise Demos 8:10 Strength Session 11:12 Vinyasa Flow 21:49 Cooldown & Savasana Visit https://www.flowandbells.com to learn more about the Flow & Bells framework. If you'd like to be the first to know when the full program is available, you can join the email waitlist on the website. Flow & Bells Yoga is a repeatable movement framework that trains strength, power, and mobility—then integrates those movement patterns into a vinyasa yoga flow. The full program includes four follow-along sessions: • Strength • Power • Mobility A — Hips & Spinal Rotation • Mobility B — Shoulders & Spinal Flexion/Extension Each session is around 40–45 minutes. The focused session and the yoga flow are around 15 minutes each, with coaching and movement cues throughout, and options to make it shorter or longer depending on your schedule. Use Flow & Bells Yoga as a structured weekly program or simply choose the session your body needs that day. There are no missed workouts or falling behind—just a flexible framework that meets you where you are. Also included is a PDF with: • An introduction video explaining how to use the framework • A guide on how to progress over time • Printable progress tracker sheets • A complete movement library with: exercise demonstrations modifications, progressions, and common mistakes movement pattern alternatives so you can meet yourself where you're at, progress when you're ready, or adjust for your body and available equipment. The goal is simple: to help you build strength, power, and mobility so you can move well, feel strong, and keep doing the things you enjoy for years to come. Whether you're a yoga practitioner looking to build strength, a lifter wanting to move better, or somewhere in between, Flow & Bells Yoga helps you train strength, power, and mobility together. Thanks for practicing with me. I hope you enjoyed the sample session, and I'll see you next time. Kate