Strong Vinyasa강한 빈야사

Full body · Challenge · about 16 min · 38 poses

A stronger flow of about 16 minutes that turns the beginner sequence up: two rounds of sun salutation plus Chaturanga and Side Plank. Do not push; if it is too much, lower your knees.

The sequence

  1. Child's Pose — 30 sec
  2. Cat and Cow — 1 min
  3. Downward-Facing Dog — 40 sec
  4. Standing Forward Fold — 15 sec
  5. Halfway Lift — 10 sec
  6. Standing Forward Fold — 5 sec
  7. Mountain Pose — 15 sec
  8. Standing Forward Fold — 15 sec
  9. Halfway Lift — 10 sec
  10. Standing Forward Fold — 5 sec
  11. Plank — 20 sec
  12. Chaturanga — 5 sec
  13. Cobra — 15 sec
  14. Downward-Facing Dog — 30 sec
  15. Standing Forward Fold — 10 sec
  16. Halfway Lift — 10 sec
  17. Standing Forward Fold — 5 sec
  18. Mountain Pose — 15 sec
  19. Standing Forward Fold — 15 sec
  20. Halfway Lift — 10 sec
  21. Plank — 20 sec
  22. Chaturanga — 5 sec
  23. Cobra — 15 sec
  24. Downward-Facing Dog — 30 sec
  25. Warrior II (right) — 35 sec
  26. Warrior II (left) — 35 sec
  27. Tree Pose (right) — 30 sec
  28. Tree Pose (left) — 30 sec
  29. Plank — 30 sec
  30. Side Plank (right) — 25 sec
  31. Side Plank (left) — 25 sec
  32. Child's Pose — 45 sec
  33. Seated Forward Fold — 45 sec
  34. Bridge — 45 sec
  35. Supine Twist (right) — 40 sec
  36. Supine Twist (left) — 40 sec
  37. Savasana — 2 min
  38. Gently Waking Up — 30 sec
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