Feel Strong and Invigorated With This 45-Minute Full-Body-Strengthening Yoga Flow

Jenny Sugar

If you're missing your yoga studio like me, I created this 45-minute flow you can do at home. It has almost 50 different poses to stretch and strengthen your entire body. You'll do classic poses like Warrior 1 and Warrior 3, challenging poses like Crow and Intense East, core-carving poses like Boat and Dolphin Plank, and relaxing poses like Pigeon and Happy Baby.

When you hold each pose for five breaths (about 30 seconds), this sequence should take you 45 minutes, not including Savasana - I recommend making sure you leave at least five to 10 full minutes for that! Feel free to stay longer in poses or make modifications depending on your body's needs. Remember that this is your time to breathe and flow. Welcome whatever thoughts and emotions come up for you as you move, and enjoy the gift of yoga you're giving to yourself.

45-Minute Full-Body-Strengthening Yoga Flow

Directions: Move through this 45-minute yoga flow, repeating poses on the second side when specified in the directions. Hold each pose for five deep breaths, which is about 30 seconds (if you do both sides, that's a minute total). Here's a list of the poses in this flow. Keep reading to see directions for each pose.


Yoga Poses


Child's Pose
One-Armed Camel
Cat Cow
Wide Squat Reach
Twisting Lizard
Down Dog
Standing Forward Bend
3 Sun Salutation As (see directions below)


Three-Legged Dog
Knee-Up Plank
Arching Three-Legged Dog
Extended Tabletop
Warrior 1
Warrior 2
Down Dog
*Perform these poses on the right side and then repeat on the left side


Warrior 3
Twisting Warrior
Rotated Side Angle Prayer
Reverse Warrior
Half Moon
Extended Side Angle
Down Dog
*Perform these poses on the right side and then repeat on the left side


Warrior 1
Warrior 2
Burning Lunge
Open Triangle
Reverse Triangle
Open Lizard
Down Dog
*Perform these poses on the right side and then repeat on the left side


Side Fierce: both sides
Twisting Goddess: both sides
Wide-Legged Forward Bend D
Side Plank: both sides
Dolphin Plank
Seated Wrist Stretch


Wide Squat
Bound Headstand
Wide Child's Pose
Extended Locust
Chest-Opening Spinal Twist: both sides
Pigeon: both sides


Head to Knee: both sides
Intense East
Seated Straddle
Half Wheel
Happy Baby
Figure Four: both sides
Lying Spinal Twist: both sides