Yoga Recommended program

Power Yoga Flow

A sweaty, strong practice for experienced students: five Sun Salutations, a warrior flow, balance, plank and chaturanga work, core and backbends, then a long cool-down.

16exercises

32min

23sets

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Training flow

Warm-up 2 exercises

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 8 reps Lower Back

rest 10s

Downward-Facing Dog (Adho Mukha Svanasana)

1 sets 30s Shoulders

rest 10s

Main 11 exercises

Sun Salutation A (Surya Namaskar A)

1 sets 5 reps Full Body

rest 20s

Chair Pose (Utkatasana)

2 sets 30s Quadriceps

rest 10s

Warrior Flow

1 sets 60s Quadriceps

rest 15s

High Lunge Crescent Pose

1 sets 30s Quadriceps

rest 10s

Warrior III (Virabhadrasana III)

1 sets 20s Glutes

rest 15s

Goddess Pose (Utkata Konasana)

2 sets 30s Quadriceps

rest 15s

Yoga Plank Pose (Phalakasana)

2 sets 30s Abs

rest 15s

Chaturanga Dandasana

2 sets 10s Chest

rest 20s

Upward-Facing Dog (Urdhva Mukha Svanasana)

1 sets 15s Lower Back

rest 10s

Boat Pose (Navasana)

3 sets 20s Abs

rest 20s

Bow Pose (Dhanurasana)

2 sets 20s Lower Back

rest 20s

Cool-down 3 exercises

Pigeon Pose (Eka Pada Rajakapotasana)

1 sets 45s Glutes

rest 10s

Seated Forward Bend (Paschimottanasana)

1 sets 45s Hamstrings

rest 10s

Corpse Pose (Savasana)

1 sets 180s Full Body

rest 10s