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Power Vinyasa Challenge — Extended Collection YOGA 003

A 30-minute advanced yoga session focused on power vinyasa challenge. Follow the timed pose sequence at a comfortable pace; modifications and breaks are encoura

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Duration
30 min
Difficulty
advanced
Equipment
yoga mat
Muscle groups
core, full-body, glutes, legs, shoulders

Exercises

  1. 1. Sun Salutation B

    1 sets · 2 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. Bird Dog

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

    From tabletop extend opposite arm and leg without twisting hips; alternate. Move without pain; breathe normally.

  3. 3. High Lunge

    1 sets · 3 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 · 3 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 · 3 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 · 3 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 · 3 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 · 3 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 · 3 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 · 4 min total (both sides where applicable) reps

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

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