An upbeat vinyasa flow for power and strength

Get your blood flowing and heart pumping with this upbeat vinyasa flow. This sequence is on the more challenging side and moves at a faster pace. Designed to be paired with a fun playlist, this flow is perfect to gain some morning energy and for a midday pick me up. Celebrate life and your body with this fun and challenging vinyasa yoga sequence 

Downward facing dog (Adho mukha svanasana)

Come back into a child’s pose for transition. Press into the palms and straighten your legs, creating an inverted V shape with your body. Straighten out through the spine and extend the hips toward the ceiling. Invite in gentle movement, straightening one leg and then the other. Find stillness and hold for five breaths. 

Sun Salutations (Suryka Namaskar)

To warm up the body, downward facing dog shift forward into high plank. On an exhale lower all the way to the ground. Inhale place the palms underneath the shoulders and peel the chest off the mat, coming into cobra pose. Exhale shift back through a child's pose and back into downward facing dog.

Look between your hands and step or jump up to a forward fold. Inhale reach the arms overhead and come up to stand. Exhale fold over the legs once more. Inhale place the palms on the shins and straighten out the spine and then exhale plant the hands and step back to plank, lowering all the way to the ground and repeating your vinyasa, meeting back in a downward facing dog and completing 3-5 rounds of sun salutations at your own pace, coming back to a downward facing dog when you are finished. 

High lunge 

From your downward facing dog, step your right foot between your hands, bending it at a 90 degree angle. On an inhale, come up to stand, extending your arms up by your ears. Relax your shoulders down your back and keep your left leg engaged. Engage your core and hold for five breaths. 

WIII (Virabhadrasana III)

Begin to fix your gaze somewhere on the ground in front of your right foot. From your high lunge, slowly bring your hands together in heart center and shift forward onto your right foot, lifting your left leg off the mat. Straighten out your right leg, leaving a slight bend in the knee and extend the left leg long behind you, flexing your foot and keeping your hips squared to the mat. Hold for five breaths, keeping a steady gaze on the ground below you and focusing on each inhale and exhale. 

Standing one knee to chest (Tadasana Pavanmuktasana)

On an inhale, slowly begin to come up to stand from your WIII, bringing your right knee into the chest with you. Find a steady drishti or gaze at something stable in front of you. Keep hold of the knee or maybe grab the right toes with your right peace fingers, beginning to extend the leg. If you feel comfortable, open up the leg to the right, placing the left hand on the hip and maintaining a steady gaze and breathing pattern. Hold for five breaths and come back to center, holding the knee into the chest.

WII (Virabhadrasana II)

From here, transition back into warrior III by extending the right leg long behind you, stepping back into warrior II. Place your right foot down at a 45 degree angle and bend your left leg at a 90 degree angle. Extend the arms out to a T shape at shoulder height, gaze fixed over your front  middle finger. Hold and breathe for five breaths, sinking deeper with each exhale. 

Transition through a vinyasa and repeat the previous cycle of postures on the left side. 

Standing splits (Urdhva Prasarita Eka Padasana)

From your downward facing dog, step your right foot between your hands, bending it at a 90 degree angle and transitioning into a high lunge for a moment. Exhale gaze down at the floor in front of your right foot and place your hands on either side of it. Extend your left leg long behind you, keeping the hips squared to the mat. Hold here, keeping a gentle bend in your right knee or begin to pulse the right leg for 10 breaths. 

Wide legged forward fold (Prasarita Padottanasana)

On an exhale, slowly step back to a high lunge. Turn to face the long edge of your mat and face your toes out and heels in. Bring your hands to your hips and take a deep breath in. Exhale fold forward, placing your hands on the mat, maybe walking them back between your legs. Hold here, letting the head hang heavy for 10 breaths. 

Slowly come up to stand on an inhale. Transition back through WII and take a vinyasa to repeat on the other side. 


Bring your knees in toward the chest and wrap your arms around the legs. On an inhale, squeeze the legs and bring your forehead to the knees, starting to tense every muscle. Breathe in one more sip of air as you engage the entire body and on an exhale release your grip, coming to lie down on the mat. Extend your arms and legs out long, taking up as much space as you want. Let go of any breath control or attempt to control the mind and allow your body to melt into the mat, relaxing deeply. Stay here for up to 10 minutes, gently coming up when you are finished to resume your evening.

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