Many mistake yoga to be a slow exercise consisting of just breath work and stretching. Prove them wrong with these challenging yoga flows.
Anyone who’s tried a multi-level yoga class or a core and strength class will know that yoga isn’t just about meditation and relaxation (though those are big aspects of it). Flow sequences can get real challenging real fast – you work both your muscles and cardio fitness at the same time.
If you’re strapped for time but still need an invigorating boost, try these quick flows to strengthen and lengthen your body. Bonus: each of these intermediate to advanced workouts can be completed in about 20 minutes or less, but you will be sure to feel the burn long after.
Full body workout
Adell Bridges is a travelling yoga teacher who shares her yoga flows on Instagram, and recently, YouTube. She is known for not just handstands and crazy strength, but super smooth and creative transitions. Play with this fun class – it is slightly over 20 minutes as she has to explain the transitions – to fire up your core, arms, legs, and butt.
Full body vinyasa
This class is not your normal vinyasa flow – Kenzie always combines strength and stability to create the hardest workouts. The sun salutations are full of hops to get you sweaty, advanced transitions to keep you guessing, and high-intensity movements to keep your heart rate high. Lots of jumping is involved with the incorporation of jump lunges, high knees, and tuck jumps. Full of core work and push-ups, this workout is sure to get your heart pumping.
(Also read: Where to Go For HIIT Workouts in Singapore)
Advanced yoga workout
Known for making intense yoga workout videos on YouTube, Boho Beautiful’s channel provides a range of free classes that are filmed beautifully in scenic locations. You can choose from core or cardio to calorie-crushing, and you will end up out of breath at the end of each of them. Like what you see? You can even sign up for her workout plans that are even more challenging.
(Also read: Which Yoga Style Is Best For You?)
Another go-to in the yoga community on YouTube, Yoga with Adriene has well-structured videos with clear instructions. Flow through this powerful and energising workout that will awaken your entire body, and allows time for you to decompress – you start in a child’s pose and end in a corpse pose.
Ladder flows are a great way to get your body moving and sweat dripping. It is a sequenced vinyasa and you start with two poses while adding on two more each time until you reach the peak pose. Briohny often uses this fun method in her Moving Meditations classes. As your body gets familiar with the poses, this strength-building workout can quickly become a meditative process.
(Also read: Fat Burning Yoga Flow To Do Every Morning)