A low-to-high impact, intermediate-level, total body yoga flow workout by Yoga with Adriene

Length: 38 min 59 sec

 A full-length yoga flow workout to tone and strengthen the body.

Included Features

Warm-up checkmark Equipment needed

Yoga mat (optional)



Space needed

Width of a yoga mat

Beginner Modifications


Apartment friendly?


Advanced Modifications


Shoes needed?



Sweat Level sweat dropx2 Relaxing Level happy facex2
Stretch Level flamex1 Flexibility Required ouchx2
Challenge Level dying facex1 Ease of following thumbs upx5

If you love vinyasa yoga, which is a steady flow of movement aligned with breathing, then you will love this fantastic routine by Yoga with Adriene. If you’re not familiar with vinyasa yoga, however, you might find this to be somewhat challenging. Yoga flow in general is not intended for beginners, because you will want to have a certain amount of prerequisite strength and balance before doing it, and it helps to know the poses beforehand. This routine in particular moves at a pretty brisk pace, so if you’re not familiar with the poses then you might struggle to keep up.

As always with Adriene, the explanations are super detailed and very informative, but the overall pace of this workout makes it difficult for beginners to follow. I did this routine with my husband, but he doesn’t have much experience with yoga, so he struggled to settle into the poses in time before she moved on to the next pose (he also felt betrayed because he thought we were doing a nice gentle stretch routine hehe). That’s why I recommend that beginners put this on hold until they feel ready for it.

That being said, if you are ready for it, you will absolutely love this routine! Though it focuses more on the flow, the breath, and the balance, rather than the stretch, it still feels amazing to do. Plus, it will also get you sweaty and your heart rate up, so this is actually a pretty good workout. It’s light enough to not feel strenuous, but it definitely gets the blood flowing. Highly recommended!

Did you try this workout? Add your comments below!