30 Minute Full Body Sun Salutation Vinyasa Flow to Feel Powerful

Welcome to your 30 Minute Full Body Sun Salutation Vinyasa Flow. 

Step on your mat and together we’ll move through a full body yoga practice that includes strong upper body work, lower body strength building, and dynamic movements to help keep your focus on the mat. For this vinyasa sequence, we’ll do sun salutation variations and incorporate breath awareness to help you step off the mat feeling reconnected, powerful and full of purpose! 

Related: Want to ignite your power and purpose on the mat? Click here for my Fiery Vinyasa Yoga Flow for Strength, Motivation & Inspiration

Who struggles with feeling disconnected from their body, strength and confidence? 

Guess what, I struggle with this too. 

And I’m guessing the majority of people reading this nodded yes. 

We’ve all heard the inner critic step up to voice their opinion. Whether this is an occasional occurrence or an every damn day feeling for you – I designed this yoga class to help us both reconnect to ourselves, purpose and self-worth, especially when those limiting beliefs start making themselves known. 

So how will this class help you? I’m glad you asked.

For this sun salutation sequence I’m encouraging you to face those beliefs of “not enough” and replace them with the exact opposite. I want you to remind yourself, as we move through the class, just how powerful you are. Use this sequence and time on the mat to build UP your well of self-esteem! 

To build on the experience of today’s class, I invite you use one of the following affirmations:

  • I AM CAPABLE
  • I AM POWERFUL 
  • I CAN DO HARD THINGS
  • I HAVE PURPOSE

Repeat these affirmations during the class, afterwards in meditation, or write them down in your journal. Whatever works for YOU to help cement this positive belief into your consciousness, to help you take this lesson off the mat, and carry it into the rest of your day.

Related: Want to learn more about beliefs systems? Check out this Crown Chakra class!

Okay, now for those who want the flow details…

This flow has (as the name implies) strong postures to work the whole body. We’ll start by warming up the body and spine with a dynamic bridge followed by a seated cat cow, then working our way to a downward dog kriya. From there the upper body gets love with cobra and pushups, as we begin to flow through sun salutation variations. I’ll be cuing you to bring awareness to your navel center, to work the core, and tap into your power there. To seal our time together we ground with lower body stretching and twisting. 

Now, let’s unroll those yoga mats and find our confidence. 

See ya there yogis,

Allie, xx

Hey! I’m Allie.

I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.

I wanna learn it all!

The Yoga Reset Guide is my FREE 7-step journey to deepen your practice and recenter your body, mind and soul. Self-paced, no equipment necessary, perfect for beginners AND veteran yogis.

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I wanna learn it all!

The Yoga Reset Guide is my FREE 7-step journey to deepen your practice and recenter your body, mind and soul. Self-paced, no equipment necessary, perfect for beginners AND veteran yogis.

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