Vinyasa Abdominal Sequence – Weekly Intermediate Class 128

Focus: This weeks intermediate class links abdominal strengthening poses with a flowing vinyasa-style sequence. Poses such as paripurna navasana and ardha navasana are incorporated into a dynamic sequence that includes elements of surya namaskar. In addition to the abdominal focus, the class is strengthening for the body as a whole. It also includes poses such as utkatasana to help develop your leg muscles, and the upper body strengthening chaturanga dandasana. Some hip and gluteal opening transition movements are used to link the poses into a continuous and flowing sequence. Throughout the sequence breathing and breath awareness are emphasised. Improving abdominal strength can help to reduce the likelihood of lower back pain. It can also contribute to improved overall posture.

Key Poses: Paripurna navasana, ardha navasana, urdhva prasarita padasana.

Equipment: Mat, blanket.

Level: Intermediate

Duration: 40 min

Course Progress


  1. Kristina D

    Hey Rod. I agree with Susan . It was challenging. I have tried to mark it as complete but it will not take it….. all the best .Kristina

  2. Susan J

    Definitely a challenge, I had to modify but looking forward to eventually being strong enough to get through it. Added to favourites. Thank you Rod for this imaginative, well thought out flow!

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