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MobilityIntermediateAshtanga pace

Vinyasa: Flow Through the Sides

Explore both sides through lunges and Warriors, then slow down with floor work.

15min
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Start practice15 min · 18 poses · voice guided ♡ Sign in to save

The shape of this practice

15:00 total
  1. Easy Seat
  2. Cat–Cow
  3. Sun Salutation A
  4. Sun Salutation B
  5. Ashtanga flow
  6. Reclined Twist · Right side
  7. Reclined Twist · Left side
  8. Corpse Pose
  • Warm up
  • Salutations
  • Flow
  • Holds
  • Cool down
  • Rest

Begin by finding a rhythm you can keep without forcing the breath. The standing passage visits one side, returns through Downward Dog, then visits the other. You can step straight to the next pose or take a rest instead of repeating a transition. Keep the ending unhurried.

The sequence

  1. Warm up
  2. 01 Easy Seat“Let the shoulders settle and notice a few natural breaths.” 50s
  3. 02 Cat–Cow“Move gently through the spine; let the breath guide a small, comfortable movement.” 50s
  4. Sun Salutation
  5. Sun Salutation A11 movements · one breath each 1m 15s
    1. Exhale Mountain
    2. Inhale Upward Salute
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Plank to Chaturang...
    6. Inhale Upward-Facing Dog
    7. Exhale Downward-Facing Do...
    8. Inhale Step forward
    9. Exhale Forward Fold
    10. Inhale Rise
    11. Exhale Mountain
  6. Sun Salutation B19 movements · one breath each 1m 55s
    1. Exhale Mountain
    2. Inhale Chair
    3. Exhale Forward Fold
    4. Inhale Halfway Lift
    5. Exhale Plank to Chaturang...
    6. Inhale Upward-Facing Dog
    7. Exhale Downward-Facing Do...
    8. Inhale Warrior I
    9. Exhale Plank to Chaturang...
    10. Inhale Upward-Facing Dog
    11. Exhale Downward-Facing Do...
    12. Inhale Warrior I
    13. Exhale Plank to Chaturang...
    14. Inhale Upward-Facing Dog
    15. Exhale Downward-Facing Do...
    16. Inhale Step forward
    17. Exhale Forward Fold
    18. Inhale Chair
    19. Exhale Mountain
  7. Flow
  8. Ashtanga flow16 poses · 25s each 6m 40s
    1. Mountain Pose
    2. Standing Forward F...
    3. Half Forward Fold
    4. Kneeling Plank
    5. Cobra Pose
    6. Downward-Facing Do...
    7. Low Lunge
    8. Warrior I
    9. Warrior II
    10. Reverse Warrior
    11. Downward-Facing Do...
    12. Low Lunge
    13. Warrior I
    14. Warrior II
    15. Reverse Warrior
    16. Child’s Pose
  9. Cool down
  10. 06 Reclined Twist · Right side“Right side. Let the knees move only as far as the shoulders stay comfortable.” 50s
  11. 07 Reclined Twist · Left side“Left side. Let the knees move only as far as the shoulders stay comfortable.” 50s
  12. Rest
  13. 08 Corpse Pose“Let the floor carry your weight; the breath can find its own rhythm.” 1m 50s

What helps

Props that make this easier

  • Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
  • Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
  • Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
Setting up a home practice space?Our short list of props worth having, from mat to meditation cushion. See YogiSoul picks

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.

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