Nonstop Vinyasa논스톱 빈야사

Full body · Challenge · about 50 min · 87 poses

About 50 minutes, the longer version of Nonstop Vinyasa — links challenge poses, including Chaturanga, into one continuous sequence. The standing flow builds to a different peak each day — Half Moon, Warrior III, or Eagle — with deeper hip-opening and a two-layer backbend. Do not push; drop your knees or take the easier option if it is too much. The lineup shifts a little each day.

The sequence

  1. Child's Pose — 45 sec
  2. Cat and Cow — 1 min 30 sec
  3. Downward-Facing Dog — 1 min
  4. Standing Forward Fold — 25 sec
  5. Halfway Lift — 15 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 — 35 sec
  15. Standing Forward Fold — 10 sec
  16. Halfway Lift — 10 sec
  17. Standing Forward Fold — 5 sec
  18. Plank — 20 sec
  19. Chaturanga — 5 sec
  20. Cobra — 15 sec
  21. Downward-Facing Dog — 40 sec
  22. Standing Forward Fold — 10 sec
  23. Halfway Lift — 10 sec
  24. Mountain Pose — 15 sec
  25. Chair — 30 sec
  26. Standing Forward Fold — 15 sec
  27. Halfway Lift — 10 sec
  28. Standing Forward Fold — 5 sec
  29. Plank — 25 sec
  30. Chaturanga — 5 sec
  31. Cobra — 15 sec
  32. Downward-Facing Dog — 55 sec
  33. Standing Forward Fold — 10 sec
  34. Halfway Lift — 10 sec
  35. Chair — 25 sec
  36. Mountain Pose — 10 sec
  37. Standing Forward Fold — 10 sec
  38. Halfway Lift — 5 sec
  39. Standing Forward Fold — 5 sec
  40. Plank — 15 sec
  41. Chaturanga — 5 sec
  42. Cobra — 10 sec
  43. Downward-Facing Dog — 20 sec
  44. Warrior I (right) — 30 sec
  45. Warrior II (right) — 30 sec
  46. Reverse Warrior (right) — 25 sec
  47. Triangle (right) — 30 sec
  48. Half Moon (right) — 40 sec
  49. Plank — 15 sec
  50. Chaturanga — 5 sec
  51. Cobra — 10 sec
  52. Downward-Facing Dog — 20 sec
  53. Warrior I (left) — 30 sec
  54. Warrior II (left) — 30 sec
  55. Reverse Warrior (left) — 25 sec
  56. Triangle (left) — 30 sec
  57. Half Moon (left) — 40 sec
  58. Plank — 15 sec
  59. Chaturanga — 5 sec
  60. Cobra — 10 sec
  61. Downward-Facing Dog — 20 sec
  62. Plank — 15 sec
  63. Side Plank (right) — 20 sec
  64. Side Plank (left) — 20 sec
  65. Plank — 10 sec
  66. Boat — 45 sec
  67. Child's Pose — 30 sec
  68. Cat and Cow — 45 sec
  69. Lizard Pose (right) — 1 min 10 sec
  70. Lizard Pose (left) — 1 min 10 sec
  71. Half Split (right) — 1 min 40 sec
  72. Half Split (left) — 1 min 40 sec
  73. Pigeon Pose (right) — 1 min 45 sec
  74. Pigeon Pose (left) — 1 min 45 sec
  75. Camel — 1 min 30 sec
  76. Child's Pose — 45 sec
  77. Locust Pose — 1 min 15 sec
  78. Child's Pose — 45 sec
  79. Seated Forward Fold — 45 sec
  80. Bridge — 45 sec
  81. Supine Twist (right) — 35 sec
  82. Supine Twist (left) — 35 sec
  83. Cow Face Pose (right arm up) — 1 min 30 sec
  84. Cow Face Pose (left arm up) — 1 min 30 sec
  85. Reclining Butterfly — 2 min 30 sec
  86. Savasana — 5 min
  87. Gently Waking Up — 30 sec
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