Power Vinyasa Challenge — 40 Min

A 40-minute advanced yoga session focused on power vinyasa challenge. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encoura

Duration

40 min

Difficulty

advanced

Equipment

yoga mat

Muscle groups

core, full-body, glutes, legs, shoulders

Exercises

1. 1. Sun Salutation B

   1 sets · 3 min total (both sides where applicable) reps

   Move through chair, fold, plank, cobra, down dog, and short warrior sequences with control. Move without pain; breathe normally.

2. 2. Chair Pose

   1 sets · 4 min total (both sides where applicable) reps

   Bend knees, shift hips back, keep chest long, and breathe steadily. Move without pain; breathe normally.

3. 3. High Lunge

   1 sets · 4 min total (both sides where applicable) reps

   Bend front knee over ankle, keep back heel lifted; switch sides. Move without pain; breathe normally.

4. 4. Warrior I

   1 sets · 4 min total (both sides where applicable) reps

   Ground rear heel, square hips gently, and raise arms; repeat both sides. Move without pain; breathe normally.

5. 5. Warrior II

   1 sets · 4 min total (both sides where applicable) reps

   Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

6. 6. Side Plank Prep

   1 sets · 4 min total (both sides where applicable) reps

   Support lower knee on mat and lift hips; switch sides. Move without pain; breathe normally.

7. 7. Dolphin Pose

   1 sets · 4 min total (both sides where applicable) reps

   Press forearms down and lift hips, keeping neck relaxed. Move without pain; breathe normally.

8. 8. Boat Pose

   1 sets · 4 min total (both sides where applicable) reps

   Balance on sit bones with knees bent, lift chest, and breathe. Move without pain; breathe normally.

9. 9. Bridge Pose

   1 sets · 4 min total (both sides where applicable) reps

   Press feet into mat and lift hips while keeping knees aligned. Move without pain; breathe normally.

10. 10. Savasana

    1 sets · 5 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.