20 Minute Intermediate Power Vinyasa Yoga Flow
Are you ready to take your yoga practice to the next level? This 20-minute intermediate power vinyasa yoga flow is designed to challenge and energize you. Get ready to sweat, stretch, and strengthen your body and mind.
Warm-Up (5 minutes)
Mountain Pose (Tadasana)
- Stand tall with your feet hip-width apart, arms by your sides, and engage your core.
- Feel the energy of the room and set an intention for your practice.
Leg Swings
- Stand with your feet hip-width apart and swing one leg forward and backward, then switch to the other leg.
- Loosen up your hips and legs, preparing them for the flow to come.
Neck Stretch
- Slowly tilt your head to the right, bringing your ear towards your right shoulder.
- Hold for a breath, then switch to the left side.
Shoulder Rolls
- Roll your shoulders forward and backward in a circular motion.
- Release any tension and prepare your arms for the flow.
Sequence 1 (5 minutes)
Downward-Facing Dog (Adho Mukha Svanasana)
- From Mountain Pose, bend forward and place your hands on the ground.
- Walk your hands forward and lift your hips up and back, straightening your arms and legs.
- Engage your core, breathe deeply, and feel the stretch in your hamstrings and calves.
Plank Pose (Phalakasana)
- From Downward-Facing Dog, straighten your arms and lift your hips up, creating a straight line from head to heels.
- Engage your core, breathe deeply, and feel the strength in your arms and shoulders.
Chaturanga Dandasana
- From Plank Pose, bend your elbows and lower your body down, keeping your elbows close to your body.
- Hold for a breath, then press back up to Plank Pose.
Upward-Facing Dog (Urdhva Mukha Svanasana)
- From Plank Pose, press your palms into the ground and lift your chest forward, straightening your arms.
- Hold for a breath, then lower back down to Plank Pose.
Sequence 2 (5 minutes)
Warrior I (Virabhadrasana I)
- From Mountain Pose, take a large step forward with one foot and turn the back foot slightly inward.
- Bend your front knee and stretch your arms out to the sides, engaging your core and legs.
Triangle Pose (Trikonasana)
- Reach your front arm forward and place your hand on the ground.
- Extend your back arm up towards the ceiling, stretching your spine and hips.
Side Plank Pose (Vasisthasana)
- From Triangle Pose, straighten your front arm and lift your hips up, creating a straight line from head to heels.
- Engage your core, breathe deeply, and feel the strength in your arms and shoulders.
Final Relaxation (5 minutes)
Savasana (Corpse Pose)
- Lie down on your back, with your arms and legs relaxed and your eyes closed.
- Breathe deeply, feeling the energy and calmness spread throughout your body.
Namaste
Congratulations! You've completed the 20-minute intermediate power vinyasa yoga flow. Take a deep breath in, and as you exhale, say "Namaste" to yourself and the world around you.
