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

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  1. Jake G

    Wow that was a hard one! I ran out of energy after about 25 minutes. I will definitely try this one again as it is a really nice sequence.

    • Rod

      Glad to hear it was challenging! Abdominals tend to improve quickly so don’t be put off. Thanks for your feedback!

  2. 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

    • Rod

      Hi Kristina,

      Glad to hear the class was a challenge. Hopefully not too much! Sorry to hear about the issue with marking it as complete. Is the problem persisting? If so, do you mind sending me an email about it so that we can look into it further for you?

  3. 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!

    • Rod

      You are most welcome Susan. Thanks for your feedback. You will probably find significant improvement with repeated practice. Abdominal strength can build quite quickly. Glad you enjoyed the class!

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