I’m digging this Vinyasa flow right now.  Feel free to follow along.  It takes anywhere from 20 minutes to an hour.  Repeat as you like.

Here’s a nice summary of the typical Vinyasa sequence (plank, to chaturanga – lower down, to up dog, to down dog).  This is power yoga, so get ready to sweat.  And don’t forget to breathe.  I remind you periodically below.  This is broken up into parts to make it easier to read.  Make sure you take at least one full breath in each pose.

Start.

• Standing
• Flow down to Forward Bend
• Half-way lift
• Vinyasa flow (see link above)
• Right leg lifts, then forward lunge, breathe
• Back to plank, then your vinyasa flow, and repeat on the left

Next flow.

• Right leg lifts, then crescent lunge (arms up), breathe
• Lean forward, arms go to your sides (airplane)
• Warrior 3, breathe
• Standing splits, breathe
• Down to warrior 1
• Chaturanga and your vinyasa flow, repeat on the left

Next flow.

• Right leg lifts, then crescent lunge
• Stand up on right leg, bring your left leg up and bent
• Straighten the left leg out in front, breathe
• Cross left leg and put left ankle on right knee – one legged chair pose
• Back to standing, forward bend, halfway lift, Vinyasa flow, repeat on the left!

Next flow.

• Right leg up, hold, breathe
• Knee to nose, hold, breathe, leg back up
• Knee to outside of right elbow, hold, breathe, leg back up
• Knee to outside of left elbow, hold, breathe, leg back up
• Knee to nose, hold, breathe, leg back up, then down dog
• Vinyasa flow and repeat on the left

Next flow.

• Right leg up, lunge forward, back foot flat, warrior 1
• Open to warrior 2
• Arms over head, then clasp behind your back
• Bend forward to humble warrior, breathe breathe breathe
• Vinyasa flow, repeat on the left

Next flow.

• Right leg up, crescent lunge
• Straighten legs, nose to knee
• Alternate bending and straightening front leg, nose to knee
• Straighten both legs and turn to face the left side
• Turn legs out, bend your knees, breathe, hands to heart center, hold for a minute, breathing, yes it burns
• Straighten your legs, hands to waist, fold forward, roll up
• Back to front of the mat, Vinyasa flow, repeat on the left

Next flow.

• From down dog, move forward to plank
• Move to side plank on the left
• Raise your right leg, hold (optional – you can just stay in side plank)
• Half pidgeon (right leg is bent) for a rest, breathe here
• Back to plank, repeat on the right
• Child’s pose

Cooldown.

• Roll onto your back
• Boat pose, hold
• (Optional) – lower and raise your legs 5 times in boat
• Lay down, knees to chest
• Straighten left leg, twisting right leg over, look right (shoulders remain on the floor)
• Repeat stretch on the other side
• Chavasana (relaxation)

That’s my favorite routine. If you do it quickly you will end up sweating. Use your breath to make this a true workout.  Questions, comments?  What’s your favorite pose?  Mine is humble warrior.

If there’s enough interest I can write out a pose guide for this.  Let me know.

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