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40-Minute Strong Vinyasa Flow for Intermediate Yogis

40-Minute Strong Vinyasa Flow for Intermediate Yogis — video by Breathe and Flow Play · 40:29

Video by Breathe and Flow on YouTube · Open on YouTube

A strong full-body vinyasa class: wrist warm-up, plank and side-plank work, lizard lunges, warrior III and standing pigeon balances, goddess squats and an L-sit finish before savasana. Suits people with some yoga experience.

  • 40 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 on your heels or cross-legged, lengthen the spine and notice the breath. 0:28
  2. Wrist warm-up on all fours: rock forward and back with the fingers forward, turned in, out, then back. 3:01
  3. Plank and side plank on each side, then downward dog rolling slowly into a gentle upward dog. 4:48
  4. Right side: three-legged dog, knee-to-armpit core, lizard lunge, thigh stretch, side plank and wild thing. 7:58
  5. Right side balances: crescent lunge twist, skandasana, warrior III, tree and standing pigeon. 11:50
  6. Right side: pyramid with a micro-bend in the front knee, revolved triangle and a wide-leg fold. 14:12
  7. Goddess: knees pointing the same way as the toes, spine long, then pulse lower and up for 10. 16:03
  8. Right side floor work: crossed-leg side stretch, awkward side plank, starfish and one-legged plank. 17:06
  9. Left side: the same flow with three-legged dog, lizard lunge, thigh stretch, side plank and wild thing. 19:54
  10. Left side balances: crescent lunge twist, skandasana, warrior III, tree and standing pigeon. 23:35
  11. Left side: pyramid, revolved triangle and wide-leg fold, then goddess held as a horse stance. 25:55
  12. Left side floor work: side stretch, awkward side plank, starfish and plank, then dolphin and chaturanga. 29:18
  13. Core finish: boat or low boat, then reverse tabletop and L-sit holds, heels down if you prefer. 32:38
  14. Cool-down: seated shoulder stretch with the hands behind you, happy baby, then savasana. 35:02

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

Form cues from the coach

  • Warm up your wrists before taking weight on your hands
  • In goddess, point your knees the same way as your toes and keep the spine long
  • Keep a micro-bend in the front knee in pyramid so it does not lock

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplanks, side planks, chaturanga, dolphin, reverse table
  • Wrists & hands takes loadplank, side planks, chaturanga, down dog, reverse table
  • Lower back takes loadupward dogs, wild thing, boat and L-sit
  • Hips takes loadlizard lunges, goddess pulses, standing pigeon
  • Knees takes loadcrescent lunges, goddess pulses, lizard lunges
  • Elbows moveschaturanga, dolphin
  • Upper back movestwists, revolved triangle, upward dog
  • Ankles & feet moveswarrior III, tree and standing pigeon balances
  • 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: Stay in tree instead of standing pigeon; heels down in the L-sit; blocks for the folds

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 Breathe and Flow; 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