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Yoga flows

Power yoga workout: a 40-minute strong flow

A strong 40-minute flow in the shape of a studio power class: sun salutations, lunges, strength holds, balances, core work, backbends and a rest. Move on the breath, one movement for each breath in or out, and hold most poses for about 5 breaths. When your breath runs ahead of you, pause in downward dog. It's moderate exercise on average, with harder spells, and it counts as a strength session, but it doesn't replace brisk walking, cycling or running for your heart and lungs. Know sun salutations A and B before you start.

40 minIntermediate18 movesA stepShoulders · Hamstrings · Quads · Glutes · Abs · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Arrive

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSitting; breathe in and out through your nose, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Downward-facing dog (Adho Mukha Svanasana)5 breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoPedal your heels; knees bent is fineEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

Sun salutations

  1. Sun salutation A (Surya Namaskar A)5 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoOne breath per movement; step or float back, and lower with your knees down when you tireEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  2. Sun salutation B (Surya Namaskar B)3 rounds
    Intermediate · Quads, Shoulders, Glutes · 3D demoOn the last round, hold chair pose and warrior I for 3 breaths eachEasier: Sun salutation A (Surya Namaskar A)

Lunges and strength holds

  1. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel lifted, arms up; lower your back knee if balance is the limitEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  2. Chair pose (Utkatasana)2 × 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit low, weight in your heelsHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Revolved chair pose (Parivrtta Utkatasana)5 breaths each side
    Intermediate · Quads, Abs, Glutes · 3D demoPalms together, elbow outside your knee. Skip it in pregnancyEasier: Chair pose (Utkatasana)Harder: Revolved half moon pose (Parivrtta Ardha Chandrasana)

Balances

  1. Warrior III (Virabhadrasana III)5 breaths each side
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on your hips, or on a wallEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  2. Half moon pose (Ardha Chandrasana)5 breaths each side
    Advanced · Hip abductors, Glutes, Hamstrings · 3D demoLower hand on a block; your back to a wall at firstEasier: Triangle pose (Utthita Trikonasana)Harder: Sugarcane pose (Ardha Chandra Chapasana)

Standing poses

  1. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  2. Reverse warrior (Viparita Virabhadrasana)3 breaths each side
    Intermediate · Quads, Glutes, Abs · 3D demoEasier: Warrior II (Virabhadrasana II)Harder: Warrior III (Virabhadrasana III)
  3. Extended side angle (Utthita Parsvakonasana)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEasier: Warrior II (Virabhadrasana II)Harder: Half moon pose (Ardha Chandrasana)

Core

  1. Side plank2 × 5 breaths each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoBottom knee down to startEasier: Knee side plankHarder: Side plank with leg lift
  2. Boat pose (Navasana)3 × 5 breaths
    Intermediate · Abs, Hip flexors, Back · 3D demoKnees bent or straight; rest between roundsEasier: Staff pose (Dandasana)Harder: L-sit

Backbends

  1. Locust pose (Salabhasana)2 × 5 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLower your chest and legs if your back pinchesEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Glute bridge3 × 5 breaths
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Close

  1. Supine spinal twist (Supta Matsyendrasana)1 min each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  2. Corpse pose (Savasana)5 min
    Beginner · 3D demoAt least 5 minutes is the move page's dose

Tips

  • If sun salutations are new to you, start with the vinyasa flow for beginners and come back to this once it feels easy.
  • Two or three times a week, with an easier day after each, is a good start. Keep brisk walking, cycling or running for your heart and lungs.
  • Don't heat the room: heat raises heart rate and body temperature, not the energy you use.
  • Very sore, swollen or weak muscles with dark pee after a hard session need medical help the same day.
  • With glaucoma, use head-up options and leave out inversions. With osteoporosis, fold from your hips with a long back. In pregnancy, this isn't a workout to start.
  • For a 30-minute version, do 3 rounds of sun salutation A and 2 of B, and leave out half moon, reverse warrior and side plank.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the power yoga workout: a 40-minute strong flow take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 15 of its 18 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.