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39-Minute Complete Vinyasa Flow With Balances and Core

39-Minute Complete Vinyasa Flow With Balances and Core — video by Five Parks Yoga w/ Erin Sampson Play · 39:04

Video by Five Parks Yoga w/ Erin Sampson on YouTube · Open on YouTube

A complete vinyasa class: seated spinal warm-up, bird-dog crunches, chair and tiptoe rises, then a lunge flow with standing splits, warriors, triangle, half moon and twists, a one-minute plank or boat hold and a short cool-down. Suits yogis comfortable with chaturanga.

  • 39 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Seated breathing: sit tall and lengthen each breath into ujjayi, in and out through the nose. 0:57
  2. Seated warm-up: neck rolls and stretches, side bends, twists, then a fold with the hands clasped behind. 2:29
  3. Cat-cow, then bird-dog crunches: reach the opposite arm and leg, then round elbow to knee; each side. 4:46
  4. Downward dog pedalling the feet, then lift and open each hip with the knee bent. 6:38
  5. Ragdoll, forward fold and half-lift twists, then roll up to stand and side bend. 8:15
  6. Chair with the arms back, palm tree rises onto the toes and balancing chair, with side bends between. 10:48
  7. Plank hold, lower to the belly with elbows by the ribs, shoulder stretches, then a locust hold. 12:25
  8. Right side: low lunge, crescent moon, half splits, standing splits, crescent lunge, airplane and warrior II. 13:42
  9. Left side: the same moves, holding warrior II for three breaths with the front toes in view. 15:48
  10. Right leg flow adds reverse triangle, triangle, star, prayer squat and revolved crescent lunge. 17:40
  11. Left leg flow: the same sequence, with heel lifts in the prayer squat and an airplane balance. 21:43
  12. Final rounds add half moon and a seated twist from staff pose; held first, then flowed, each side. 26:21
  13. Core finish: hold high plank, forearm plank or boat for about a minute. 33:08
  14. Cool-down: reclined figure-four and a lying twist on each side, then savasana. 34:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • In Warrior II, check you can see your front toes so the knee doesn't drop in
  • Lower through chaturanga with your elbows grazing your ribs
  • Pick high plank, forearm plank or boat for the core hold

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadplank, chaturanga, down dog, plank hold
  • Wrists & hands takes loadbird dogs, planks, chaturangas, down dog
  • Lower back takes loadupward dogs, locust hold, bird-dog crunches
  • Hips takes loadlunges, standing splits, half moon, prayer squat
  • Knees takes loadchair, crescent, warrior II, prayer squat holds
  • Ankles & feet takes loadtiptoe chair, squat heel lifts, one-leg balances
  • Neck movesneck rolls and side stretches
  • Elbows moveschaturangas
  • Upper back movesseated and revolved crescent twists
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Child's pose between rounds; airplane lunge instead of airplane; choose forearm plank

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Five Parks Yoga w/ Erin Sampson; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety