Navigation

[Video] Need a flow? Try our vinyasa yoga sequence (intermediate level)

profile picture of Tom Galliano
Health Adviser at Bupa UK
25 August 2021

Why not get your day off to an energizing start with a vinyasa yoga flow routine? In this video I’ll guide you through a sequence of yoga poses in a relaxed setting.

New to vinyasa yoga? This style of yoga takes you from one pose to the next, in a string of movements. There’s usually a natural flow to vinyasa yoga. It focuses on controlled breathing, strength and flexibility.

Yoga poses from the video

Here’s a list of the yoga poses that I do in the video. To extend the sequence to 15 minutes, you can hold or repeat the poses for longer, as suggested here.

First part of the vinyasa flow sequence:

  • Neck stretches (left and right side) - hold for 15 seconds on each side
  • Cat cow – repeat five times
  • Wrist stretches – hold for 15 to 20 seconds
  • Plank with press ups – repeat five times
  • Reverse boat – hold for 15 seconds and repeat 10 times
  • Upward and downward dog
  • Runner’s lunge - hold for 10 to 15 seconds
  • Lizard pose – hold for 10 to 15 seconds
  • Three-legged downward dog - repeat three times
  • Triangle pose - hold for 10 seconds
  • Warrior two - hold for 10 seconds

For the second part of this sequence repeat from ‘Runner’s lunge’ to ‘Warrior two’ on the other side of your body. Then move into the poses below.

  • Chair pose with squats - repeat 10 times
  • Supine cow face - hold for 15 to 20 seconds
  • Happy baby - hold for 15 to 20 seconds
  • Resting pose – relax and come out of this pose when you feel ready

It’s important to choose a style of yoga that’s best suited to your fitness levels and range of movement. If you find this routine physically challenging you might prefer our 12-minute hatha yoga routine, which is slower and more relaxed.

man sitting on a yoga mat in a garden

What are the benefits of vinyasa flow yoga?

Some studies show that vinyasa yoga provides a range of mental and physical benefits. These include:

  • Improving your cardiovascular (heart and circulation) health. The faster and more challenging pace of vinyasa yoga routines, increases your heart rate. This makes it a good type of cardiovascular exercise.
  • Strengthening your muscles. Holding challenging poses for a number of seconds can help to strengthen and build your core body muscles and reduce the risk of injury.
  • Boosting your mood. Some research has found that practicing yoga can help to reduce the symptoms of depression.
  • Connecting with your breath. Vinyasa yoga teaches you to connect with your breathing. This can help to boost your mental and physical wellbeing.
  • Increasing mobility. The range of movements that you do can also improve your mobility and flexibility and prevent injuries.

Man showing reverse boat pose of Vinyasa yoga

What’s the difference between vinyasa and hatha yoga?

Vinyasa and hatha yoga share some of the same poses. They also focus on breathing in a controlled way, to help you relax and unwind. But, hatha yoga tends to move at a slower and more relaxed pace. A vinyasa session can be more physically challenging too, with more of an aerobic exercise element to it. Hatha yoga, in comparison, focuses more on stretching and flexibility.

If you’re looking for an easier video yoga routine, why not give our 12-minute hatha yoga morning routine a go? Or, if you need a quick stretch at your desk, try this five-minute chair yoga routine.


Are you interested in learning more about your health? Discover more about our range of health assessments.

profile picture of Tom Galliano
Tom Galliano
Health Adviser at Bupa UK

    • Ward et al. Heart Rate Response to Vinyasa Yoga in Healthy Adults. Journal of Yoga and Physiotherapy. 2013. doi: 10.4172/2157-7595.1000139
    • T Kumar et al. Efficacy of core muscle strengthening exercise in chronic low back pain patients. Journal of Back and Musculoskeletal Rehabilitation. 2015;28(4):699-707. doi: 10.3233/BMR-140572
    • L Bridges et al. The Efficacy of Yoga as a Form of Treatment for Depression. Journal of Evidence-Based Integrative Medicine. First Published June 30, 2017. doi.org/10.1177/2156587217715927
    • J Garcia-Sesnich et al. Longitudinal and Immediate Effect of Kundalini Yoga on Salivary Levels of Cortisol and Activity of Alpha-Amylase and Its Effect on Perceived Stress. International Journal of Yoga. 2017 May-Aug; 10(2): 73–80. doi: 10.4103/ijoy.IJOY_45_16
    • A Avinash Saoji et al. Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda Integrative Medicine. 2019 Jan-Mar; 10(1): 50–58. Published online 2018 Feb 1. doi: 10.1016/j.jaim.2017.07.008
    • Catherine Woodyard. Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga. 2011 Jul-Dec; 4(2): 49–54. doi: 10.4103/0973-6131.85485
    • Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-99. doi: 10.2165/00007256-200737120-00006. PMID: 18027995
    • A Boukabache et al. Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study. Musculoskeletal Science and Practice. 2021 Feb;51:102282. doi: 10.1016/j.msksp.2020.102282. Epub 2020 Oct 28
    • S Shepperson Ward, N McCluney, P Rogers Bosch. Heart Rate Response to Vinyasa Yoga in Healthy Adults. Ward et al. Journal of Yoga and Physiotherapy. 2013. doi: 10.4172/2157-7595.1000139

Did you find our advice helpful?

We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.

ajax-loader