60-Minute Ashtanga Strength Flow
A powerful, dynamic sequence modifying the Ashtanga Primary Series. Built to cultivate core strength, balance, and focus.
Content Notice: Images are AI-generated for illustrative purposes and may not be 100% anatomically precise.
Warm-Up (15 Minutes)
Sun Salutation A
Surya Namaskar A
Perform four full rounds linking breath to movement: Inhale reach up, exhale fold, lift halfway, step back to Chaturanga, press to Upward Dog, exhale to Downward Dog. Each round builds tempo.
Instructor's Note
“First round: slow and deliberate. Rounds 2–4: Ujjayi breath leads every movement. Lower through Chaturanga with control — no collapse.”
Next: From Downward Dog, hold for 3 breaths, then lower knees for Dolphin.
Sun Salutation B
Surya Namaskar B
Three rounds adding Chair Pose and Warrior I on both sides. Builds core warmth and targets quads and shoulders. The jump-back is full and controlled.
Instructor's Note
“Sink deep into Chair — thighs toward parallel. Lock Warrior I hips square. Jump-back from Chair without touching knees.”
Next: Exhale, step back to Downward Dog and hold 5 breaths.
Downward-Facing Dog
Adho Mukha Svanasana
Stabilize palms shoulder-width, shift weight back, and lift hips high. Spread fingers wide and press through heels. Lengthen the entire spine.
Instructor's Note
“Draw navel to spine. Press index knuckles into mat. Lift sit bones toward ceiling.”
Next: Lower knees, walk hands forward slightly, tuck toes under, lift knees — enter Dolphin.
Dolphin Pose
Ardha Pincha Mayurasana
From Downward Dog, lower onto forearms shoulder-width apart. Interlace fingers or keep them flat. Lift hips to an inverted V on the forearms. Press chest toward thighs.
Instructor's Note
“Press forearms actively into mat — don't let elbows splay. Lift shoulders away from ears. Walk feet in closer until hips stack over shoulders.”
Main Flow (25 Minutes)
Triangle Pose
Utthita Trikonasana
Wide step stance, right foot out. Reach right arm forward and fold over right leg, placing hand on shin or floor. Lift left arm straight up, gazing at top hand.
Instructor's Note
“Stack hips vertically — don't tilt forward. Reach the top arm actively toward ceiling. Keep both sides of waist long.”
Next: Inhale, lift torso, square hips, rotate torso for Reversed Triangle.
Reversed Triangle
Parivrtta Trikonasana
Rotate torso, place left hand outside right foot. Lift right arm straight to the sky. Gaze up at fingertips, maintaining strong straight legs and active core.
Instructor's Note
“Square both hips fully — don't cheat the rotation. Press outer edges of both feet into mat. Gaze up only if neck allows.”
Next: Exhale, rotate back to center. Step feet together, then step right foot back. Vinyasa — Chaturanga, Up Dog, Down Dog.
Warrior I
Virabhadrasana I
Front knee over heel. Spin back heel down to 45°. Connect palms overhead and gaze up, pressing shoulders down while lifting chest. Hold with intensity.
Instructor's Note
“Draw back hip forward — square both hips to front. Press outer back heel firmly down. Lift arms from the shoulder blades, not the traps.”
Next: On exhale, open hips to side for Warrior II — keep front knee bent throughout.
Warrior II
Virabhadrasana II
Extend arms horizontally. Draw shoulder blades back and down. Front thigh parallel to floor, gazing over front hand. Breathe fire.
Instructor's Note
“Front knee over ankle — resist caving in. Reach both arms in opposite directions with equal force. Torso perfectly upright — don't lean forward.”
Next: Shift weight to front foot, hinge forward at the hip — enter Warrior III.
Extended Side Angle
Utthita Parsvakonasana
Deep lunge — front elbow to thigh or hand to floor. Reach top arm over the ear. Entire body forms one long, charged diagonal line.
Instructor's Note
“Push through outer back heel. Rotate top shoulder open toward ceiling. One diagonal line: outer heel to fingertip.”
Next: Inhale, reverse — sweep top arm back overhead to enter Reverse Warrior.
Reverse Warrior
Viparita Virabhadrasana
From Warrior II, flip front palm and sweep arm overhead. Back hand glides down back leg. Arch gently through the side body. Gaze up to raised fingertips.
Instructor's Note
“Hold front knee at 90° — resist straightening it as you arch. Back hand on thigh — no weight. Lift ribs up and away from hips.”
Next: Exhale, both hands frame front foot. Step back, full Vinyasa — Chaturanga, Up Dog, Down Dog. Repeat left side.
Warrior III
Virabhadrasana III
From Warrior II, hinge forward from the hip, lifting the back leg to hip height. Arms extend forward, body forms a T-shape parallel to the floor. Engage glutes and core fiercely.
Instructor's Note
“Square both hips toward floor — lifted hip must not open. Flex back foot, spread toes. Reach arms forward to create one horizontal line.”
Next: Exhale, slowly lower back foot. Bring hands to hip, square hips forward — enter Standing Split.
Standing Split
Urdhva Prasarita Eka Padasana
Stand on one leg, fold torso toward standing leg, raise the other leg as high as possible. Hands on the floor or ankle. Stack hips squarely.
Instructor's Note
“Fold torso close to standing leg. Lift the raised leg from the inner thigh, not the outer hip. Keep standing knee micro-bent.”
Peak Sequence (10 Minutes)
Boat Pose
Navasana
Balance on sitting bones, lift legs straight to 45°. Extend arms forward parallel to floor. Between rounds, lower to Low Boat (legs hovering 6 inches) and hold 3 breaths.
Instructor's Note
“Hinge from hips — spine long, not rounded. Flex feet, spread toes. Lower to Low Boat between rounds without touching the floor.”
Next: Cross shins, plant hands shoulder-width, lean forward — prepare to lift into Crow.
Crow Pose
Bakasana
Squat, plant hands shoulder-width. Lift hips high, place knees high on triceps. Round the back. Lean forward until feet lift. Aim for a slow, controlled hold.
Instructor's Note
“Look forward — not down. Squeeze knees against triceps. Engage core to lift the hips, not just shift weight forward.”
Next: From Crow, extend both legs back simultaneously — jump-back to Chaturanga.
Handstand Prep
Adho Mukha Vrksasana Prep
From Downward Dog, walk feet close to hands. Kick one leg up toward the wall or into a free balance, using Dolphin-trained shoulder strength. Focus on stacking — wrists under shoulders, hips over wrists, feet over hips.
Instructor's Note
“Press index knuckles into mat — avoid sinking into wrists. Kick from the hip, not the knee. Stack hips over shoulders before legs.”
Next: Lower down with control. Rest in Child's Pose for 5 breaths, then return to Down Dog.
Handstand
Adho Mukha Vrksasana
From prep, kick or press both feet up. Engage entire body — pointed toes, zipped thighs, braced core, active shoulders pressing mat away. Use the wall for support. Build from 3 to 10 breaths.
Instructor's Note
“Spread fingers — grip the mat with fingertips. Zip inner thighs together at the top. Press the floor away actively — don't just hang.”
Cool-Down & Backbends & Inversions (10 Minutes)
Bridge Pose
Setu Bandhasana
Lie on back, knees bent, feet hip-width. Lift hips high. Interlace fingers under lower back, rolling shoulders under. Hold with strength.
Instructor's Note
“Press inner thighs toward each other — don't let knees splay. Drive through heels, not toes. Interlace fingers under back to open chest fully.”
Next: Lower slowly. On second round, pause at the top and prepare to push into Wheel.
Wheel Pose
Urdhva Dhanurasana
From Bridge, place hands by ears, fingers pointing toward shoulders. Press into hands and feet simultaneously, lifting hips and crown off the floor. Straighten arms. Open the chest toward the ceiling.
Instructor's Note
“Press through all four limbs equally. Roll weight onto inner hands — index fingers point forward. Straighten arms fully to open the chest.”
Next: Tuck chin, lower slowly with control. Hug knees to chest, then roll back overhead — enter Shoulderstand.
Shoulderstand
Salamba Sarvangasana
Roll hips and legs overhead. Support lower back with hands, elbows walking in. Lift feet toward the sky, body vertical. Breathe calmly into the chest.
Instructor's Note
“Weight on upper arms and shoulders — never on neck. Walk elbows closer together. Press feet actively toward ceiling.”
Next: From Shoulderstand, slowly lower legs overhead into Plow.
Plow Pose
Halasana
From Shoulderstand, slowly lower straight legs over the head until toes touch (or hover above) the floor behind you. Interlace fingers on the mat. Breathe deeply into the back body.
Instructor's Note
“Keep toes active — flex or press them into mat. Maintain weight on shoulders, off cervical spine. Interlace hands on mat for additional traction.”
Next: Roll out slowly, vertebra by vertebra, until spine is flat on the mat.
Fish Pose
Matsyasana
Slide hands under hips. Press into elbows and arch chest upward. Rest crown lightly on floor. Take deep chest breaths as a cervical counter-stretch.
Instructor's Note
“Arch chest, not lower back. Elbows press floor actively. Soften the throat — this is a counter to Shoulderstand, not a backbend competition.”
Next: Release spine down, relax arms wide, close eyes.
Corpse Pose
Savasana
Lie completely flat. Separate arms and legs from your trunk. Let your breath return to its natural rhythm. Rest in passive, earned stillness.
Instructor's Note
“Surrender completely — no micro-adjustments. Let feet fall open. Return to breath the moment mind wanders.”
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