Intermediate Vinyasa Flow Yoga for Strength Flexibility Balance Focus - 30 Minutes (Standing Poses)

Intermediate Vinyasa Flow Yoga for Strength Flexibility Balance Focus – 30 Minutes (Standing Poses)

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Yoga Upload with Maris Aylward – This video is a strong and sweaty Vinyasa Flow Yoga class that I recommend for intermediate students and strong beginners looking for more challenge. In this 30 minute yoga practice, we start and end in Mountain Pose (Tadasana). We do full body and core strengthening through plank and core plank variations. We enhance flexibility with dynamic and static stretching – forward folds, backbends, side stretches, etc. Our balance and concentration are tested by tricky transitions between balance postures.

If you have more time today, follow this video with some gentle yoga or a seated practice. I recommend these videos:

Gentle Yoga for All Levels – Seated Poses and Stretches 30 Minutes

20 Minute Gentle Yoga Class – Seated Poses

If you like the videos I make here, make sure to SUBSCRIBE to the channel. Click below:
https://tinyurl.com/youtube-yogawithmaris

Please leave your feedback or questions in the COMMENTS section below. I love hearing from you! If you like this video, give it a thumbs up and share it with other people that you know will also benefit from it. Thanks everyone πŸ™‚

*I’m wearing my KASP Exercise Gloves with Wrist Support Wraps. They feel good on the wrists for practices that involve a lot of planks and downward dogs. For yoga, I fold the top (the part that covers part of your palm) because I like to feel my entire hand on the mat. For my other workouts (barre, boxing, weightlifting), I use it the way it’s meant to be used. Here’s their Amazon store:
http://www.amazon.com/Kasp-Exercise-Designed-Crossfit-Gymnastics/dp/B014C3VTDC/ref=sr_1_1?ie=UTF8&qid=1448634416&sr=8-1&keywords=kasp+gloves

Yoga Mats:
Bottom Layer – Manduka Black Mat Pro
Top Layer – FitLifestyleCo Yoga Mat with Integrated Towel – Waterfall Design
If you’re interested in the FitLifestyleCo Yoga Mat with Integrated Towel (Waterfall Design), here is an exclusive promo code for my Yoga upload subscribers for $7.50 off (19% off regular price).
PROMO CODE: 7d50cOff
Please apply promo code at Amazon checkout http://www.amazon.com/dp/B00WRA2IK6?m=A2XKRHQGPAKUO8 ”

Note: This is not an affiliate link. I do not receive any commission from sales. I received the product for free but I was not paid to use it in my videos or review it. πŸ™‚

I reviewed the FitLifestyleCo Yoga Mat – Palm Design here:
Best Yoga Mats – FitLifestyleCo Yoga Mat Review

Connect with me!
https://facebook.com/maris.yoga
https://instagram.com/maris.aylward/
https://mobile.twitter.com/MarisAylward

Music:
Maybe this Time by JR Tundra
Take Off and Shoot a Zero by Chris Zabriskie is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://chriszabriskie.com/stuntisland/
Artist: http://chriszabriskie.com/
I Am Running with Temporary Success from a Monstrous Vacuum by Chris Zabriskie is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://chriszabriskie.com/honor/
Artist: http://chriszabriskie.com/
CGI Snake by Chris Zabriskie is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://chriszabriskie.com/divider/
Artist: http://chriszabriskie.com/
I Am Running Down the Long Hallway of Viewmont Elementary by Chris Zabriskie is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://chriszabriskie.com/honor/
Artist: http://chriszabriskie.com/
Ambiment – The Ambient by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100630
Artist: http://incompetech.com/

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Please watch: “Yoga for Core Strength: 5 Exercises (Under 10 Minutes!)”

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Read More:

A Simple But Fast Program To Lose Fat After 30, 40, 50 and Above

People often find themselves standing still due to a lack of inspiration. It is common to not have the urge or the knowledge. These tips will help you create a workout that works for you, and is fun too.


Ever watched children move to the beat of a favorite tune? It is a natural instinct for humans to move when they hear music. Working out with music is an excellent way to add some zip to your workout routine, and make it more exciting. Music is great because it can keep you moving if you are tired.


Exercising with a buddy is so much more enjoyable. Catch up with one another while you’re working out, and your routine will fly by. When you have a companion join you in your exercise routine, you’ll lose weight so quickly and easily that it will come as a pleasant surprise to both of you.


There are many great video games to help you work out. To keep your mind off working out while exercising, use a video game based workout routine. You won’t feel tired because you are immersed in the exercise. You won’t be focused on the workout and the burn, so your exercise time will last a lot longer than it would have without the game.


Get clothes that make you feel good while you exercise. Though you might consider exercise clothes to be less attractive than other types of garments, lots of choices are now on the market. The selection that is available may be quite shocking to you. Looking forward to wearing cool workout gear is sometimes enough to motivate people to exercise and go to the gym more often.


So you don’t get bored, vary your exercise routine. Not becoming bored in the same routine will better help you stay on track to meet your goals. By varying your workout plan, you are more likely to stay focused and not as likely to skip.


It is important to treat yourself with a reward every now and then throughout your fitness regimen as a way to keep yourself motivated. You need to make your reward something that makes you want to keep on track. You can try a nice dinner out, or maybe even get yourself a massage at a spa. You do not have to spend a lot of money. Find something to remind you of how much you have already achieved and to keep you motivated to continue on your journey to better fitness levels!


Working out should not be a negative experience. If you can make it fun, you will be excited to do it. These tips will put the fun back into your exercise routine.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

32 Comments

  1. That was a work out! very good thank you πŸ™‚

  2. Loved this! I've never been this sweaty during yoga, drops were streaming down my face πŸ™‚

  3. Polly H says:

    Wow. New favorite. Loved the aerobic quality of this flow and the accompanying music. I fell out several times but kept going and added my own cool down. I feel great. Thank you Mariss.

  4. Great video, as usual ! I just love your classes! But what happened with that music in the middle of it? For me it was a bit annoying, ok it was super annoying. Was I the only one who didn't like the music? But I really love your classes! Please keep posting more! Thank you so much for your great work! !

  5. Hannah K says:

    I only found your page a few weeks ago and since then I've been steadily working my way through your videos. I am absolutely loving them. Your instruction is clear and concise, and you have a wonderful way of bringing it all together. Your videos are perfect for me at the moment as I was needing something that challenged me a little more. I have been using them every day instead of the app I previously used. Fantastic thank you so much πŸ™πŸΌ

  6. Thank you, this was great!!

  7. W. Rankins says:

    This was a fantastic practice and exactly what my body (and mind) needed today!

  8. Think I am getting addicted to Yoga Upload. Every day discovering something new. Great variety of videos. There is always something to pick depending on how much time I have.
    Thank you Maris 🌻 🌻 🌻

  9. This was so helpful and challenging. Thank you.

  10. Have just discovered your channel recently and am really enjoying your practices. This one was fiery and yet brief. Just what I needed at 5am! Thanks!,

  11. So glad I chose this video today! Your verbal cues really make sense and I appreciate the breath reminders as I'm still new to all this. A lot of videos I've been following these past few weeks didn't have the instruction match up with the video, or the instruction was too vague. This video was great! Very challenging, and I feel very strong and calm now. Thanks!!

  12. arun kumar says:

    Very challenging .. loved every part of it !!

  13. Phew, this was crazy! I love your channel, it is great how many different videos you offer for different moments and purposes. It is always my favorite moment of the day when I get to do a practice with you. You seem like a gentle and wonderful person, too. All the best to you!

  14. Great flow. Loved the challenge thank you!

  15. Wooooow great and challenging practice, i sweat a lot but at the end i felt really good, thanks for sharing, namaste.

  16. Wish there was a LOVE option! Wonderful strong poses and dynamic, challenging movements – loved it!

  17. Great workout! So energizing

  18. What a gift you have contributed with your video uploads! You are physically strong, of course, but you have a strength of character that shines through too and it lends so much to the experiencing of practicing along with you.

  19. Lc Wang says:

    I love your tempo and voice! It's easy to follow but full of strength, thanks!

  20. Great practice! Focused, pleasant, demandingΒ – but with a smile.I'll definitely do it again.

  21. Love this one. If I want to do something challenging in the morning before work, this is 30 minutes well spent!

  22. Maris you are so gentle yet so fiercely strong! A great combination. I hope I can be as strong as you someday. Namaste πŸ™‚

  23. Fantastic practice! It was just what I needed this morning before getting on with my dance improvisation practice – something strong, not too long, and challenging. Thanks for sharing!

  24. Amazing practice! Just what I need d to get my day started! Love the intensity and challenge.

  25. hajnici says:

    Excellent workout!

  26. Great fun flow! Definitely sweating and my quads are talking to me! Thanks for sharing. πŸ™‚

  27. Thanks Maris for another great class. A good, challenging practice, just what I needed this morning. Have a good day. Mickella x

  28. Hi Marris
    amazing session. strong flow sweating like crazy .don't let any one tell you yoga is gentle only .this was fierce and feisty. thanks for the excellent session.

  29. Im doing this routine tonight after my training !! πŸ˜€

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