Last night was a yoga night (the video of the flow is below). I have just over a week until my first half marathon, so I also got in some easy (comfortable pace) running miles. It is super hilly where I live so it can be challenging to get in an easy effort workout. Sometimes it's just as important to slow down as it is to push hard.
I really enjoyed this workout. It's a great combination of stretching and strengthening. As with all workouts it's important to push at your own pace/level of flexibility. It doesn't matter if you can't touch your toes (yet), what matters is that every time you do these exercises you recognize what your body is capable of and you respect that. If you respect your body it will return the favor and grow stronger and more capable. :)
Stretches and yoga poses should not hurt. They should challenge you, and you should feel your muscles working, but never bounce in a pose or push a stretch further than you are able to. Flexibility comes with time and practice. It's something that I really need to work on because I am not as flexible as I used to be, and it helps keep you safe and injury free.
Enjoy the yoga flow!