Release, then press to high plank again and take a Downward Dog. Return to Star, then find your chaturanga to repeat the series on the left side.

Drop into Goddess pose. If possible, lift your heels to sink even deeper. Create a V by extending your arms and legs, then return to pointing them towards the sky. Stretch your legs and roll to standing position. Slowly release and bring your sacrum to mat. Extend the legs overhead and pause. We will start with some core work and then shift to strength and balancing poses. Breathe and pause. Wrap your right leg up and over the left, then bring the left toes to the mat and drop your knees to the left. Do a few sets of ankle circles to lubricate your joints. Pause here for a few moments. Placed feet on the ground and draw your sits bones up to a modified Bridge. You’ll need your mat, a bottle of water, and a little extra space as we will dive into some twists and hip openers. Consider dedicating it to your health, finding inner strength, your improving determination, or a loved one.

Beginning and Abs Sequence

Start by lying down on your back, settling into your mat. Switch directions.

Pull your forehead to your knees and lift the back of your sacrum off the mat. Reach the right leg high and bend back over your planted right leg. Return to downward dog, then pull leg through into a lunge. Breathe.

Plank Sequence

Rock and roll time! From a lying position, roll up to a modified Boat pose. Spin yourself open to Warrior II. Reach back into reversed Warrior with a bind, then reach under your leg to achieve a full Lunge with bind.

From your lunge, reach fingertips to the ground, extending your right leg, lift left arm up overhead, then transition into Star pose. Advanced Vinyasa Yoga Flow

Ready to really get your blood flowing, hips opened, and heart pumping? This 30-minute advanced yoga vinyasa flow is the perfect mid-length series to practice your strength and find your balance. Take a small pause, then come to Mountain pose. Release and press your low back and head back into the mat. Pull our thigh to chest, then extend leg back up, hurdle prep, and full hurdle. Twist your torso to the right to come to a reclined Eagle twist. Pause, then extend to full Boat. Hold here for a few seconds, then gently make your way to Plank pose.

After Plank, stagger or stack your heels, spin to the right, and come into side plank. Remember to keep your core engaged throughout. Keep your knee stacked over your ankle. Bend your right leg, extend arms out ahead and shift weight onto the left side, pumping back and forth. After a pause, transition into a Wide-Leg Forward Fold. Lunge all the way to the right, reaching your fingertips forward. Take a few breaths, then bring knees to chest and roll side to side. Return to center and unwind. Repeat the Eagle pose with the left leg over the right and body twisted to the left side. Repeats a few times times, then pull knees back to chest. Drop back into Wide-Leg Forward Fold. Press the thighs up towards the front of the mat.

Extend hands overhead, point your toes, then crunch up towards the feet feeling your core activated. Rest here as long as you like.

. Reach high above you, then bend to your right, then left, and back to center.

Dynamic Sun Salutation Sequence

Here we are going to move into our dynamic sun salutation with a strong focus on hip-openers.

In Downward Dog, lift your left leg to the sky (Three-Legged Dog), then circle the extended leg up and around to open and lubricate the hips. Seal with a Wide Leg Forward Fold.

Grounding Sequence and Savasana

Gently lower to the floor and lie on your back with knees to chest. If you like, grab a blanket, block, or pillow for modifications or an extra-restful savasana.

First, Set Your Intention

It’s important to set your intention before any yoga class or sequence – or really any heart-centered activity of your day! Setting an intention helps give your mind a purpose, something to remember throughout the session when you’re feeling tired or like you want to give up. Extend your feet to the sky, point or flex your toes, then pull the heels back to you glutes. Again, return to plank, then gently release to the floor.

With hands to the ground, come up to Cobra pose. Stay here for a few breaths, lift your heels, then drop back down to stretch your calves.

Hop forward to the head of your mat and find your forward fold. Pause, then move your body up to a high lunge. Having your intention to hold on to during the practice and it makes the process much more enjoyable and rewarding. This class is geared towards the advanced student, but feel free to modify along the way.

What You’ll Need For this Session

Set aside 30-35 minutes for this vinyasa sequence. See if you can go deeper than last time. Allow hips to drop straight down. Spin back to regular Plank, then spin the opposite way for a left-sided Plank. Bring feet back to the mat and prepare for another Bridge or full Wheel pose.

Finally, bring your knees into your chest, give yourself a squeeze, and release your legs and arms out into a much deserved savasana. Allow spine to feel heavy. Lower your heels, then drop into your alternating forward lunges, right to left.