45 min Intermediate Yoga Flow
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- Опубліковано 7 лют 2025
- I'm currently in Nicaragua co-hosting a 200hr Yoga Teacher Training. It is SO beautiful here, and going back to the foundations of yoga has been tremendously humbling and grounding for me and my own practice.
Here is a gentle intermediate flow to cultivate some patience, self love and grow a deeper awareness of yourself in this sometimes chaotic but beautiful!) Universe.
I hope you enjoy this juicy little 45 minute yoga flow
Love and light,
Sjana x
I downloaded the audio of this and took it on a service trip to Guatemala with me and did it every morning for 18 months. Since returning back to the states this is STILL the only UA-cam yoga video I'll do. You really don't need anything else! Perfect length, flow, intensity, warm up and cool down. THANK YOU!! :)
I’m always looking for yoga videos that have a good balance of strength, balance, and stretching, and this was 100000% it. I could do this sequence everyday 🤩
This could easily be one of the best yoga flow on UA-cam! Thanks for sharing !
I hardly ever repeat yoga videos but I love this one, the energy you give out and words you speak in it :)
I just want to let you know that I have been practicing this video routine for over 50 times now. It covers almost all the poses I want to practice and I think it is the right intensity for me. Your flow makes a lot of sense and your demonstration is beautiful!! Thank you so much!!
same!! 🎉
One of the Best online classes I've ever taken. Well done Chica
Sooo grateful i clicked on this video today!! Im so excited i cant wait for tomorrow just to do it once again ❣️
Love the yoga by the beach!
This is my weekly class and has been for years. I’ll be lost if the video ever disappears! Thank you so much, hard to sum up all the different kinds of good it has done me :) xxx
this is one of the best yoga vids that I have come across in a while. This was so much fun to do and I feel amazing
This is a great yoga sequence for intermediate or advanced yogis, I got a proper sweat on this morning!! Loved it so much. Also loved how you’re no nonsense, you just take us through the sequence without too much talking. LOVE. Good use of 45 mins this morning ❤❤❤
Saved this video. Loved your balance sequence. Loved the ocean sounds in the background. Thank you 🙏🏼
This class was wonderful! It was both challenging and forgiving, and left me feeling wonderful. Thank you!
What gorgeous scenery. Perfect for the peaceful, yet good paced, practice. I hope to perfect the airplane. 😃
this was one of the first practices i did when i started my yoga journey yrs ago. i thought it was impossible but the most beautiful flow. i came back to it regularly. to this day, its still my absolute favorite flow and your energy just completely calms me down and lifts me up. its no longer impossible to me, but still the most beautiful. always gives me complete serenity and makes me proud of myself. ive never left a youtube comment in my life and ik this video is old now, but i just have to say thank you for putting this video out there. its done so much for me and im so grateful❤️❤️❤️
Beautiful flow! After 20+ yrs of practice I have become a "yoga snob". Thank you for the flow, attention to movement and breath, and intentional teaching.
Thank you so much for this practice. Namaste 🙏
this was one of the best yoga flows Ive ever done! you do such a good job of setting up each move. I surprised myself a lot with what i was able to do. you also do a good job at giving us other option if we are unable to do something. thank you so much!
This was one of the most magical yoga classes I have taken on UA-cam for a very long time , thank you so so much for existing and creating this flow. Sending so much love
I was ready to graduate to an intermediate class and this was perfect, thank you for this gentle yet challenging movement! Loved this
Thank you so much for this 💕
It’s more than refreshing to take a class from a teacher, who, rather than projecting an ideal of themselves that makes people want to *be* them, you are offering yourself with such deep authenticity that it makes people want to be themselves 💕
I’ll be coming back to this class over and over again ✨🙏✨
Omg!! I do this almost everyday! I wish I can add a new like every time I practice with this vid. Thank you!
Thank you. Beautiful setting and sunrise photography. Challenging water pose sequence but I will revisit this vibrant opportunity.
Beautiful well-rounded practice to start my day. I always practice early in the morning and I appreciated that this started off slow. Also, love that after 35 years I am always learning something new. I had never heard of "Fallen Tree" pose! Thank you for this unique fresh sequencing. I'll be back!
For the last two months, during COVID-19, my friends and I have been doing your yoga, separate but together. We love the way your beach deck frames you like a Buddha.
Thank you for sharing your energy with us in this lovely flow! 🌈✨🤍
started doing this at the start of covid, now has been 3 years, still watching this vedio. Thank you so much.
THANK YOU! My FAVORITE daily flow. Overall, an amazing, nurturing, grounding, graceful sequence, with unique & creative modifications. Your voice is so calming, with the ocean waves. I most admire your courage in sharing your recovery from Depression. I’ve struggled with clinical depression and anxiety most of my life and you've inspired me to commit to a daily practice. Thank you for sharing your healing practice. The world needs this more than ever now. Please add more 45-min flows and poses to help with: Heart-opening, joy, energy, resilience, self-compassion and healing! Love & Light to you. You are a gifted teacher.
One of the best yoga narratives I’ve encountered...peaceful, energizing, and opening. Thank you so much for sharing.
Coming from someone who is obsessed with weight-lifting exercises, this is PERFECT! I’ve been searching desperately for yoga that actually challenges me and stretches my tight muscles at the same time and this is perfect! In the beginning I thought this wouldn’t be challenging enough then all of a sudden I was sweating bullets LOVE IT ❤️❤️❤️
A wonderful practice. It was beautiful to see the asanas in silhouette with that gorgeous view behind you.
this video I've returned to many times - it's one of my favorites on YT. Good flow and mix of poses. I rarely comment but just feel you should know it's a great sequence. Thanks for sharing.
amazing, soulful, simple yet challenging flow. I feel so peaceful. thank you.
I was immediately drawn to this image. What a beautiful setting. And I love your practice routine. Varied, flowing, interesting and with your own features making it refreshing. I also particularly like how we can see you in profile and just hear you talking us through. I have done many video classes but think I prefer this method to the instructor talking while doing. Good job!
I don't know what to say after completing this flow. It was so revigorating, so empowering for me ! I managed to do poses I've never did before, just because I let myself go completely, not thinking about my daily life and obstacles. I trusted my body and it did those amazing movements I thought were impossible to do. I found again the feeling I had when I first started yoga. Thank you so much Sjana, words can't describe how good your flow makes me feel right now. Hoping for more videos like this one, it is truly incredible !
Dear Sjanalise, This beautiful and strengthening practice has helped me SOOO much. I have been able to survive COVID (homeschooling and working) because your practice has really helped me find inner strength (and actual body strength) to believe in myself. Sending you loads of love and gratitude! Thank you :) xx
I have been away from yoga for more than a year , I am so happy to have found this particular class . Perfect guidance, setting, voice, flow . Just what I NEEDED
Thank you. Namaste 🙏🏻
I cried at the end of the practice. Thank you Sjana
Been practising yoga (casually, but still steadily) for 10+ years and there were 3 moves in here I'd never done before! I felt this flow was so effective and well structured, and I really enjoyed the cues and prompts you gave. You're awesome! Thank you!
Thank you! Very, very nice:) Everything - poses, voice, words... Very soothing practice:)
Love this practice ❤️ and the sound of the ocean in the background 😻🌊 Thank you! Namaste! 🙏🏻🙇🏼♀️
this was an amazing flow!! i could really felt my body following my breathe with each move!!
Just completed this practice in the park with a friend. It was perfect for uneven grassy ground, while still breaking a sweat. Thanks so much!
Such a wonderful class ever! Thank you so much
Definitely one of the best yoga class I’ve done on UA-cam, thank you! Looking forward to doing it every other day to master my every move!
So blessed to be able to join you even though we are miles away.
Perfect Sunday morning flow 🙏🏻 and makes me realize how much anger and pain there’s inside of me that makes me hurt myself physically and mentally. God I choose to let go and rebirth. Today, today I start fresh cause the only time that matters is today. ❤️ love and light to you sjana, thank you !
This is the best routine I’ve ever done; it’s the perfect combination of strength and grace, part workout and part dance. Please post more like it!
This flow is absolutely astonishing! I spent the entire pandemic doing it and it made it all so easier. Thank you, you are a yoga and mind master!
Just wanted to say thank you for this flow its the only one i have been doing for the past 4 years and it always helps me in difficult times when I havent done exercise in a long time.
Supersession. really enjoyed that one. Thank you for these wonderful free classes. keeping me going while at home.
This was a brilliant flow. Fluid. Challenging. Breath oriented.
Thanks for sharing!
Your best flow yet! More like this!
Thank you for sharing your practice, it was wonderful! I am grateful to have been able to do this at home because of your video.
Your practice mam was incredible. It felt unique unlike most yoga class that are always the same moves. It felt challenging as well yet entertaining like I didn't lose patience for a second. Thank you for us, you're very inspiring and I will continue to take your classes here. Merci :)
Everything I look for in a yoga practice! Versatile, with great explanations, not too easy, not too challenging, playful, but calming... Loved it! :)Thank you!
I just finished this flow and it made me so happy. I fell out of my practice when my yoga studio closed down, but this reminded me why I love yoga so much. Thank you for this. I cannot wait to continue and strengthen my practice. 💙
Beautiful Sunday morning flow
I'm doing this flow every Saturday since I started doing yoga (7ish months) and must say I love it more every time. Just like the challenge weeks - every day a different one. You're the only online teacher who I practice with ♥️ thank you for your time, knowledge and love!
I think I can say that this might have been my best yoga lesson experience ever! You are a lovely being, Sjana. I would love it if you'd do more of these 45 min flow videos!
Great practice and instructions! Thank you for sharing your light :)
You have a gift for making the floweist flows. Truly a work of art the way you sequence your flows, feels like a slow beautiful dance.
Sjana, this is by far one of my favorite routines. Thank you for sharing this gift with us. Namaste.
Definitely my favorite yoga class on UA-cam! I love it every time. Thank you!
ive been doing this flow for almost every day for the past year and it has never ever failed to make me feel amazing!! thank you so much
Thank you for this amazing flow. This is my first time doing an intermediate flow. It was a bit difficult, but I enjoyed that you gave plenty of options. I really appreciate your closing words and I hope to take that into my day today. I plan on coming back for more tomorrow. This was truly relaxing. I am in the worst physical and mental shape I have been in thus far in my life, but your lesson today is giving me hope for a better and more rewarding future. From the fetal position I hope to birth a new habit of yoga and pursuing the love I deserve. Again, thank you. I feel energized and relaxed and I am ready to start my day.
Wow! That was an amazing and energizing practice, definitely needed to start my week. Thank you!
I loved the flow. It was easy to follow and made me feel all pumped for the day. Thank you 🙏
Fantastic teaching and very invigorating. I'll be here daily. Thanks for such a great video.
I was impressed at how you worked out the lighting: in the shadows for the prep then with the sun’s rays for the practice. Very well planned and presented! Thank you.
This was truly wonderful ♥️
Thank you so much for the beautiful flow and your kind attitude. This is the first online flow that made me feel the way I do when I attend a really good yoga class! 🙏🙏🙏
That was absolutely fabulous because your transitions are really perfect in this video, giving One enough time to place your foot properly, without mis-alignment OR allowing yourself to hold back a bit, until you can catch up if need be. Really great - thank you!
Just stumbled on your page and this flow was one of the most invigorating, nurturing flows I've found in awhile online. I would love to see more intermediate-level flows from you! I loved your unique sequencing. Namaste
I love love love this practice. I haven't done it in awhile and doing it today was a reminder of how much I enjoy it. Thank YOU!!! XOXOXO
I absolutly loved it! So grateful for this juicy TOO little 45 minute yoga flow, want mooore!
I absolutely loved this flow! The sound ocean was so calming in the background too! Thank you for giving me such a lovely start to my Sunday :)
I think you should get an x-ray because you appear to be missing some bones in your back
Cody Heiner Pardon? 🤷🏼♀️
woooooowww in LOVE with this practice 😍
This was an AMAZING flow! I was buzzing with good vibes. Namaste, beautiful. 🌸
Great practice. Sweaty and Mindful. Great pace. Thank you
One of my all time fave yoga flows. I must have done it over 100 times. Today was my first time back doing it again after having a baby and it's still such a goody! x
Such a beautiful setting and incredible practice!!! Thanks
One of the best yoga-practice found here in You Tube. Love it
Thank you, thank you, thank you!!This was amazing and you are very good!Namaste
I was never a fan of Yoga, but Sjana really helped me to see what it's really about and I try to do it every morning now. Thank you Sjana!
That was the best flow I've had in a long time. Graceful and slinky. Thank you for my morning class
AMAZING!! Absolutely one of the best practises I have ever done. 🧡
Thank you soooo so much for this flow! I have been off of my yoga practice for 2 weeks and this was so yummy and grounding and exactly what I needed to get back into flow. Thank you sweet sister!
Thank you, Sjana! I was feeling bogged down and heavy inside, and I decided to do this flow. I feel much lighter and freer now!
This was beautiful. Put me at peace. Recentered my light. Please make more at your time. Namaste
This is by far my favourite yoga follow along video! It’s perfect and complete, for me at least! Thank you 🙏🏼
I’ve always had a difficult time finding flows that I liked on UA-cam. Yours is definitely an exception! Thank you for sharing it with the community 🙏🧘♀️🌸
I love this yoga flow and practice it often! Thank you!
Thank you for this beautiful flow. Namaste.
Haven’t practiced in years! Thank you for sharing this wonderful flow! I feel incredible! 😌❤️
today i did yoga with you and im so happy now thank you so much
This is the first time I’ve done a bridge (or wheel pose) since I was a kid! Thanks for this fun and challenging practice
Before I should wake this are not fuck bridge or wheel these are setubandhaasana and chakraasana
This was the best vinyasa video I’ve come across so far! I really enjoyed the whole session; it helped that the audio was separate from the person practicing, it made it easier to focus. I just started practicing again after a few years of slacking (thank you shelter in place) and this video offered the perfect level of challenge. I’ll definitely be sore tomorrow but it’ll be the happy/healthy kind of sore. I hope she has more videos! 😁
Great flow, really motivating and challenging. Thanks for sharing ☺️☺️☺️☺️
WOW!!! Beautiful flow and guided class🧬🦋💫🌈♾🧿 thank you for sharing
I particularly liked the flow this practice is taken. So soothing, so calming, so relaxing. I am so so so so glad I came across your video. thank you very much for sharing it. one of the best yoga classes I've done on UA-cam so far. bless your beautiful soul. xxx
Wow I just picked this flow for the length but it was just what i needed! Absolutely fantastic, I will be adding to my routine. Thank you for sharing x
Dear Sjana, I'm practising yoga regulary for 2 years now and I'm far far far away to be as flexible as you are. Thats okay. My body needs time. But today I wanted to try you flow and I went through it and I did it! I'm so proud of myself and I want to thank you with my whole heart for this beautiful, energy giving yoga practice! I laughed out loud at the end :) thank you and have a wonderful day. Julia from Germany