Move · Videos · Yoga · 35 min

30-Minute Power Vinyasa Flow

30-Minute Power Vinyasa Flow — video by ALO Play · 35:02

Video by ALO on YouTube · Open on YouTube

A strong, sweaty vinyasa class: sun salutations with hops or steps, chair and crow prep, Warrior I, standing splits with optional handstand hops, Warrior II, triangle, twisted chair, a core sequence and hip openers before rest. For people comfortable with the basics.

  • 35 min
  • Intermediate
  • Moderate impact
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Child's pose: soften the jaw, neck and shoulders and slow the breath with ujjayi breathing. 0:22
  2. Downward dog with the fingers spread, then plank (knees down if needed), a slow chaturanga and low cobra. 2:00
  3. Step forward and fold holding the elbows, kneecaps lifted and navel in to protect the back. 4:53
  4. Sun salutation A: three rounds, stepping back to plank or trying light hops forward and back. 6:17
  5. Chair pose with the weight in the heels, a slow lower to a squat, then crow prep on the hands. 10:18
  6. Sun salutation B: three-legged dog, knee to nose and step into Warrior I, right side then left. 12:45
  7. Warrior I into standing splits on each side, with optional small hops towards handstand. 15:41
  8. Right side: Warrior II with a deep knee bend, reverse warrior, then triangle with a block if needed. 19:40
  9. Wide-legged forward fold with the hands clasped behind, or an optional tripod headstand. 22:02
  10. Left side: Warrior II, reverse warrior and triangle, knee over the foot, not beyond it. 23:21
  11. Twisted chair: elbow to the opposite knee, one side then the other, weight in the heels. 25:42
  12. Core: legs up, lower one leg and curl up twisting towards the other, alternating; bend the knees if needed. 27:09
  13. Happy baby, then thread the needle on each side to open the hips. 28:42
  14. Savasana or reclined butterfly: let the breath go and the body relax. 31:41

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

Form cues from the coach

  • In down dog, spread the fingers and grip the mat so the arms and shoulders carry the weight
  • Lift the kneecaps and draw the navel in as you fold to protect the back
  • Drop the knees in plank or step instead of hopping whenever you need

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 7 takes load

  • Shoulders takes loaddownward dog, plank, chaturanga, crow prep
  • Elbows takes loadrepeated chaturanga push-ups
  • Wrists & hands takes loaddownward dog, plank, chaturanga, crow prep
  • Lower back takes loadupward dogs, twisting crunches, folds
  • Hips takes loadWarrior I and II, chair, lunges, hip openers
  • Knees takes loadWarrior I and II, chair, twisted chair
  • Ankles & feet takes loadlight hops, jump-backs, rising on toes
  • Neck moveshead lifted in twisting crunches
  • Upper back movesupward dog, twists, shoulder opener
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • 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.

Easier option from the coach: Step instead of hopping or jumping; knees down in plank; blocks in triangle

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 ALO; 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