- Active
- 23 min
- Flow
- 5.0 out of 5
About This Class
This energizing 20-minute flow from Mike Nader is designed to deliver the feeling of a full-length class in a condensed format. Starting on all fours and building through Downward Dog, Plank, and Salabhasana, the sequence progressively introduces every major pose category: back bends, forward bends, lateral poses, twists, and core work. Dynamic Warrior One with progressively lengthened inhales and breath retention builds heat and spinal awareness, while Half Moon and Warrior Three challenge balance. A crescent-to-twist sequence and revolved half-moon target the spine's rotational muscles. A multi-breath Upward Dog / Chaturanga cycle steadily increases intensity before transitioning to floor-based core work in Navasana and a reverse tabletop variation. The class closes with supine spinal twists targeting the lower back and outer hips, and ends in Savasana with a focus on sensing vitality and releasing fatigue. Ujjayi breath is cued throughout, and modifications (block, bent-knee options) are offered for key poses.
Comments
21patriciatschopp1
Amazing 20 mins. Really enjoyed how you bring me into my poses in such short time. Thank for Mike
Alan
Impressed with how well rounded you can feel in such a short time! Thank you!
Dayne
Fast moving challenging cardio flow – lots of twists, balancing, and lengthening! Several downdogs, which felt great for my tight shoulders. Broke a light sweat, and it’s only 57 degrees in LA right now!
ScottyP
Maybe my favorite PowerYoga class of all. Especially now that I had rotator cuff surgery.
Paul Bielicki
Quick but effective!
abfoster
Fredborg
Joanna Polley
eliz.anncarson
Mike packed this short class with a diversity of yoga moves to target all parts of the body. I especially appreciated the numerous twists which both increased strength and flexibility.
Lara
Yulia
SK
Amazing 20 mins thank you
Kimberly Trapp
AMAZING class right before I get ready for work. First time w this instructor. Beautiful energy and strong moves w lots of level options. Thank you!
bezold.devin
A lot fit into just 20min
Caterina
Michelle
Tara
Great, full body practice when you’re short on time.
Haru
christina.faller
k.vandenbosch
Katherine
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