Some yoga classes are all about relaxation, but if you're ready to turn up the heat and challenge yourself, this is the sequence for you. This powerful flow sequence is full of vinyasas [1] that get your heart rate up, burn tons of calories, and keep things feeling fresh and challenging. With this sequence on your side, you'll be working at your top fat-burning potential! Make sure to take a lengthy Savasana [2] at the end of this flow — you'll need it.
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Downward Facing Dog
- Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
- Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
- Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground.
- Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.
Three-Legged Dog
- From Downward Dog, step the feet together so your big toes are touching. Keep the left heel on the mat and inhale to raise your right leg in the air, coming into Three-Legged Dog.
- Hold here for five breaths with the shoulders parallel to the floor, keeping the belly still and breathing into the chest.
Arching Three-Legged Dog
- From Three-Legged Dog, bend the right knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
- Lift your head up and turn to look over your left shoulder, arching the spine. Think about drawing your head and foot toward each other (if your spine is extremely flexible, your foot and head will touch).
- Stay here for five breaths, keeping the core strong.
- Then repeat Three-Legged Dog and Arching Three-Legged Dog with your left leg. Step back to Downward Facing Dog.
Warrior 1
- From Down Dog, inhale to step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
- Raise your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up toward your hands.
- Stay here for five breaths. Then move through a vinyasa (Four-Limbed Staff [3] to Up Dog [4] to Down Dog [5]) and perform Warrior 1 on the other side.
- Then move through another vinyasa and hold Downward Dog for five breaths.
Warrior 3
- From Downward Facing Dog, step your right foot forward for a brief Warrior 1 [6].
- With your right knee forward, lower your torso and lift your left leg, bringing your body parallel with the ground.
- Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, separate your arms so they're shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
- Engage your abs, holding this position for five deep breaths. Then lower your left leg and release your hands to the mat, coming into Downward Dog [7].
- Move through a vinyasa (Four-Limbed Staff [8] to Up Dog [9] to Down Dog [10]) before repeating Warrior 3 on the left side.
Extended Side Angle
- From Down Dog, step your right foot forward between your hands, and rise up into Warrior 1 [11]. Open your hips, arms, and chest into Warrior 2 [12].
- Place your right hand on the ground behind your right foot (on the little toe side). Extend your left arm straight up, turning your palm down so your thumb is pointing behind you.
- Stay here for five breaths. Then move through a vinyasa (Four-Limbed Staff [13] to Up Dog [14] to Down Dog [15]) before repeating this pose on the other side followed by another vinyasa.
Chair
- From Downward Dog, hop or step to the top of your mat, and come to a standing position.
- Once you're ready, bend your knees and lower your hips as you raise your arms overhead.
- Focus on sitting back onto your heels. Tuck your tailbone in and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward the ceiling. Stay like this for five breaths.
Side Fierce
- From Chair Pose, take a deep inhale in. Then on your exhale, cross your left elbow over to your outer right knee. Press your palms together, and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your right leg back slightly, making sure both knees are parallel.
- Stay for five breaths. Then inhale as you press into your feet and lift your torso, rising back into Fierce pose. If you can, refrain from straightening your legs to keep your quads and glutes engaged.
- Exhale to cross your right elbow over your left outer knee, holding for another five breaths on this side.
- Then move through a vinyasa (Four-Limbed Staff [16] to Up Dog [17] to Down Dog [18]). Stay in Downward Dog for five breaths.
Bow
- From Downward Dog, drop your knees and come down to all fours, then lay flat on your belly.
- On an exhale, bend the knees and reach your hands back to hold the inside of your ankles. If this is too difficult, hold the outside of the ankles instead [19].
- Actively press the feet up and away from your torso to feel a deep opening in the chest and shoulders.
- Gaze forward in Bow for five breaths, then release back down to rest on your belly.
Intense East
- Roll on to your back, and place your hands six to eight inches behind you so your fingertips are pointing toward your hips. Your big toes should touch.
- As you inhale, press into your hands and feet, lifting your hips as high as you can so your spine is in a long line. Lower your head behind you, pressing into the outside edges of your feet to engage your inner thighs.
- Hold Intense East for five deep breaths, before releasing your bottom to the mat.
Savasana
- Lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
- After you've found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you're short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural soothing rhythm.