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30-Minute Total-Body Vinyasa Yoga Workout

30-Minute Total-Body Vinyasa Yoga Workout — video by Fightmaster Yoga Play · 30:06

Video by Fightmaster Yoga on YouTube · Open on YouTube

A balanced vinyasa workout: lunges with chest openers, sun salutations, tree, warrior II, wide-leg fold and triangle, side plank, eagle into warrior III, then bridge or wheel, seated twists and hip stretches. Suits people with some yoga experience; knees-down options are given.

  • 30 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 13

Tap a time to watch that step in the video.

  1. Child's pose, then flow between a forward tabletop and hips back to the heels, slowing the breath. 0:46
  2. Downward dog, then low lunge on each side with the hands clasped behind you to open the chest. 1:54
  3. Sun salutations: lower through chaturanga only to elbow height, or keep the knees down. 4:58
  4. Tree pose, dropping the lifted leg's hip, then point the knee forward and extend the leg; each side. 7:28
  5. Chair, then warrior II with the hands wrapped round the hip, a wide-leg fold and triangle; right side. 8:58
  6. Warrior II, wide-leg fold and triangle on the left, front knee over the ankle and middle toes. 11:32
  7. Side plank on each side, with the option of lifting the top foot into tree. 14:00
  8. Eagle standing on the right leg, then warrior III into crescent lunge and a prayer twist. 16:15
  9. The same eagle, warrior III, crescent lunge and twist standing on the left leg. 18:04
  10. Bridge, then two rounds of wheel or bridge, resting with the soles of the feet together between. 19:56
  11. Head-to-knee forward fold and a seated twist on each side. 23:00
  12. Lying figure-four on each side, crossing the knees to go deeper, then draw the thighs to the belly. 25:23
  13. Savasana: feet falling open, arms by your sides, forehead and jaw soft. 27:29

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

Form cues from the coach

  • Lower through chaturanga only until your shoulders are level with your elbows
  • In tree, drop the lifted leg's hip and draw the standing hip in
  • Keep the front knee over the ankle and in line with the middle toes

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadplank, chaturanga, side plank, down dog
  • Wrists & hands takes loadsun salutations, plank, side plank, down dog
  • Lower back takes loadupward dogs, bridges, wheel option
  • Hips takes loadlunges, warriors, warrior III, figure four
  • Knees takes loadwarrior II, crescent, chair, eagle, low lunge
  • Neck movesbrief crown-of-head pause entering wheel
  • Elbows moveschaturangas
  • Upper back movescrescent and seated twists, bridge
  • Ankles & feet movestree, eagle and warrior III 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: Knees down in plank and chaturanga; bridge instead of wheel; side plank without tree

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 Fightmaster Yoga; 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