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10 MIN STANDING YOGA FLOW + PDF| Yoga with out mat | Yoga with Uliana



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This is a quick 10 minute standing yoga flow that you can do at any time during the day without a yoga mat. All you need is a clean space where you can take off your shoes. There are no super advanced poses in this flow, so you can even practice in your regular clothes if they are comfortable.
Download printable PDF of this standing yoga practice:


All STANDING YOGA VIDEOS in this playlist:


Beginner Yoga Pose Guide

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*Some links in the description box are affiliate links which means I earn a small commission from qualifying purchases at no extra cost for you.
* If you are new to exercise or planning on embarking on a new fitness program, you should consult your physician.
Please know that performing any exercise without supervision like with this video is solely at your own risk. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. Yoga with Uliana will not be responsible or liable for any injury you sustain as a result of this video.


#standingyoga #yogawithoutmat #yogabreak
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  1. Jillie B

    July 23, 2021 at 9:44 pm

    Thank you Uliana for this short Yoga Flow Practice which I needed…….Grammaw JIll, 60yrs old, South TX

  2. Ginnetta Jones

    July 23, 2021 at 10:43 pm

    Thank you so much for taking the time to make this video . I greatly appreciate you . I hope you have a fantastic day !!!

  3. Keisha Clark

    July 23, 2021 at 11:06 pm

    Fantastic short stretch.

  4. Constance Leanna

    July 23, 2021 at 11:34 pm

    Thank you so much for making this video. This was exactly what I need.

  5. Jessica Carlos

    July 23, 2021 at 11:45 pm

    Thank you! You're so helpful!

  6. Silent Meditation

    July 24, 2021 at 12:12 am


  7. Dr. Probhjot Kour

    July 24, 2021 at 12:55 am

    Not able to see ur postures clearly becoz of d written explanation

  8. frogprincessss

    July 24, 2021 at 1:33 am

    Great video!

  9. Kitty T.

    July 24, 2021 at 2:12 am

    First time yoga after 10 years. Sweating! Thanks!

  10. Millie Millie

    July 24, 2021 at 2:12 am

    I do these after daily work, it's great!

  11. Nick's Online Trombone Academy

    July 24, 2021 at 3:02 am

    Uliana hey! Just wondering: I've had a chronic hip problem for over a year and cannot do any poses with a bend in the legs.

    Would you consider making a "hip friendly" sequence please?
    best wishes, Nick

  12. Marie Breuer

    July 24, 2021 at 3:30 am

    love your Videos!

  13. Kurt Asplico

    July 24, 2021 at 4:04 am

    Yoga is harder than it seems and I love to workout. Great work!

  14. Goni Branham

    July 24, 2021 at 4:28 am

    I’m going to have to try this

  15. Unknown :

    July 24, 2021 at 4:29 am

    I needed these standing yoga after my back injury than you

  16. rondeux

    July 24, 2021 at 5:23 am

    This was just what I needed. Great short practice. Thank you for sharing!


    July 24, 2021 at 5:57 am

    Love these!!

  18. madjid bakour

    July 24, 2021 at 6:07 am

    Just i want know this exercise for men and women or only women

  19. Olivia

    July 24, 2021 at 6:15 am

    thank you so much for this. It made me so relaxed. I think people are needing to relax the body during these difficult times of Lockdown/Quarantine.

  20. Lisa Willett

    July 24, 2021 at 6:53 am

    Really pleased I have found you! I enjoyed the pace and how you explain to get into the poses clearly. Thank you

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