25 Minute VINYASA YOGA FLOW For Strength + Flexibility

A funky strong + stretchy vinyasa flow for you today! A balance between strength + stretching as we move with awareness and play today. Let me know how you go in the comments below?! 😌 SUBSCRIBE for new flows every week + follow me on instagram for daily updates 😇
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want some more? Try this gentle morning practice:
GENTLE MORNING YOGA FLOW: 10 Min Yoga To Wake Up Slowly
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Try another Strong Power flow here:
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DISCLAIMER
Please consult with your physician before beginning any exercise program. By participating in this exercise/ exercise routine you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tana Yoga from any and all claims or causes of action, known or unknown, arising out of Tana Yoga with Tana’s negligence

[@beccabrier9463]

Tana, I have been doing your yoga for about a year now and I never used to like it until I did yours!! I LOVE all the practices that you have and all that you have taught me!! Thank you and because of you and doing your practices my lower back pain has gone away!! Keep doing what you are doing, you are honestly changing peoples lives!

[@TanaYoga]

Hello becca! You are so sweet 🥹 thank you I’m so glad you’re enjoying ❤️ have a lovely weekend 😊

[@HeartPathStoryCoaching]

“Now listen carefully… I know it’s very strong” 🔥🔥🔥💜

[@kellypantaleoni5166]

I could not be more proud of my growth! Not only was I able to follow along!!! But I was able to do all moves how my body would allow!! Oh golly I cannot thank you enough for gifting us so many practices to play with and to develop better selves in the process💖💖💖

[@gabrielaf]

Same!!

[@alys6023]

Just saw your comment & wanted to say well done!!!💖

[@kellypantaleoni5166]

@@gabrielaf Congratulations!!!

[@kellypantaleoni5166]

@@alys6023 Thank you so much🥰 I truly appreciate this💖 I hope you’re having a lovely day💛

[@kellypantaleoni5166]

Thank you and same to you💞

[@daria00rebeca]

Every flow of yours is magnificent, but this one made me fall in love with the movements. I have a love-hate relationship with standing split pose, but it felt good today. Thank you! 🧡

[@TanaYoga]

You’re so sweet! Haha I know the feeling. Glad you enjoyed daria😘

[@kristinsophiebergmann7863]

I loved this flow!! So strong, really felt it in my whole body, but it was relaxing at the same time!

[@TanaYoga]

Yay glad you enjoyed Kristin 😊💙

[@jankoivcic1728]

Unbelivable! Your flows always change my mood for the better! Keep up the awesome work! 🥀

[@basultoacademy2907]

Just wonderful! The practice flowed in such an enjoyable way through a great variety of fun poses. As always, I am grateful for you creating and sharing your teaching.

[@PilateswithrachelUK]

Another brilliant flow giving us surprises and new positions to keep us on our toes! Feeling super strong and grounded. Nameste 🙏🙏

[@TanaYoga]

Glad you enjoyed Rachel 🥰❤️

[@BetterBestForgotten]

I'm one of those people who never comment, but i do want to thank you and let you know that I love your content. I've been following your videos at least 5 times a week for two months and it has had such an effect both on my body and my mind. I've tried following other yoga videos in the past but never found something I genuinly loved sticking to❤

[@elzanneleroux9171]

What she said!😍😍😍

[@krissisophie2448]

I love this full body flow! It felt soo good while simultaneously strengthening the whole body!!

[@TanaYoga]

Yay pleased you enjoyed Krissi 💕

[@kaitlynk1660]

I loved this flow! Definitely provided a great hamstring and shoulder stretch, as well as some fun, challenging balances! The breath work at the end allowed me to center and ground in my body. Thank you Tana!! I left the mat feeling connected, refreshed, and present. :)

[@StigglyNYC]

love the brain challenges that go with the physical x so fun and playful

[@rachelschanz1935]

Loved the breathwork after the practice! Helped it integrate. I love all of your flows!

[@Twigz699]

Wow, what an amazing practice! The transitions are so creative and beautiful - thank you Tana 💛

[@yesworks6993]

Tana gm. This practisce was challenging but fun, and full of good benefits. Thanks for sharing you talentt with us.. Jamaica 67 yrs. Have a beautiful day .❤

[@christinepoulin1]

Your classes are amazing. You are my new go to for my yoga practices. Thank you!!

[@krissisophie2448]

Loved this full body strengthening flow!

[@jumpergirl0319]

By far one of my favorite practices! Your flows are the best!

[@janetmccarthy6513]

Thank you for this beautiful practice, Tana! I always struggle to still my mind for meditation when I am not moving, so this was challenging at the end! ☺️🙏❤️

[@jessefitzpatrick6120]

This was the best yoga my wife and i have ever done

[@krisspaulding3728]

Thank you for sharing your yoga with the world. I've been really enjoying every one I do and am especially liking the meditation time at the end!

[@emb6340]

What a flow! So creative and challenging! I can really see myself progessing in my practice, thank you so much Tana!

[@carlynderapp7243]

Absolutely loved this flow. Will be doing it on repeat ! Enjoyed this on the beach 🏖 for an extra grounding and magical experience 😊

[@caitlinjones9051]

This was one of your best guided flows yet! Thank you Tana :)

[@LittleMissReading]

I found your channel recently & I love it so much. This flow was so perfect, especially with the short meditation at the end ❤ Thank you

[@yogacats1604]

This was a really interesting and challenging flow 😊 I love everything you do ❤

[@silvanative13]

Loved this! Especially the sunflower pose was great for my body today. Thank you x

[@annap1831]

Just discovered your channel yesterday and im already a fan!! Thanks for the amazing class 💕💕

[@Sam-bx9zr]

This is the first intense flow I've done in a long time now so I was a little caught off guard by the speed and how short transitions between the movements were but I appreciated a challenging flow today! I feel like it was important to challenge my body a bit today. Feeling good, thank you for this !!

[@sbtcvd6498]

Thank you Tana! Doing this routine makes me feel more flexible and stronger. I love your lightness and friendliness while guiding.

[@claireborelli6909]

Among all the other short ones , I really love that practice Tana , thank you ❤

[@davidmurphy1527]

Me and my wife really enjoyed this class, it good to be pushed to your limits,and it was fun. Thank you we look forward to your next one.

[@FatherElm]

I really don't know all of your flows, however, a lot of them and I appreciate every single one that I've done. This one is special - a wonderful flow!

[@nataliasaco1670]

Time flies in your flows! Lovely! Thank you!

[@user-wr7pv6cc1y]

I looooove your playfully flows!!! Thank you SO much for bringing them to us!!!❤️😘

[@TanaYoga]

My pleasure! 🤍☺️

[@joeriveul]

This is my favourite flow of yours! Lots of diverse stretches and challenging poses, while remaining peaceful :)

[@TanaYoga]

☺️🤍🙏🏽

[@analauraransdale9580]

Another beautiful practice! Loved the meditation at the end. So happy to have joined this community. Thank you!❤️

[@naomimitc361]

This was totally fabulous 👌 you really have a gift for making these flows! I look forward to ever one of them! Thankyou Tana!!!

[@TanaYoga]

My pleasure Naomi! 🥰 💙

[@1AmbikaSingh]

Your classes are perfect combination of stretch and strength. Please make it a bit longer.

[@theivypianostudio8235]

Fantastic! I am really enjoying my yoga practice with you. Thank you for the unique blend of yoga and Pilates. So very grateful for all that you are sharing!

[@ANDREAMXG]

Phenomenal flow. You are so creative with your flows, please continue to dream up more like these ♥️

[@gabrielaf]

Amazing class!! I was hesitant to do it at first cause I had an exhausting day at work but I'm glad I gave it a try. It was the right amount of hard work I needed to feel better. I've noticed a great improvement on my strength since I started doing your classes. Thank you so much for all you do! Have a nice weekend!💖

[@Kolily103]

This was great! I'm loving the addition of music in the background that's also not distracting. Thank you again

[@TanaYoga]

🤗🙏🏽

[@juliannet6029]

You're a goddess in creating sequences!!! Thank you sooo much

[@hillaryreece7638]

Perfect way to end the week! Loved how relaxing and stretchy this flow was 🤗❤️ thanks a million!!

[@TanaYoga]

Pleasure Hilary ☺️❤️

[@rockchickscanyoga]

Excellent session, particularly loved the Sunflowers at the beginning :)

[@Froglet1968]

Tana, thus was absolutely wonderful, thank you. I looked at the description and thought I'm not intermediate or advanced, but do you know what?! I COULD do all of it except for a couple (where you're on one leg and the other leg is stretched out to the side off the floor) I'm SO chuffed to bits!!! The pace was perfect and the meditation at the end superb closure to the session...LOVED this practice! I feel strong and centred...bless you and thank you from rural North Yorkshire xxx

[@TanaYoga]

Amazing Jackie happy for you! Consistency pays off and you grow in more ways than one :) happy weekend 🤍

[@buketozlu2187]

I really loved this flow, thank you Tana!

[@sarahwinzar3338]

Superb Tana !! xx

[@sophiemlua]

YOU'RE JUST THE BEST EVER AND I LOVE YOUR ADJECTIVES

[@TanaYoga]

🤣🤣 thank you honey!🥰

[@chellya2004]

Great for a relaxing, stretchy afternoon yoga

[@marie-evemaille7483]

thank you Tana, great as always. can't decide if it was challenging or relaxing, I guess a mix of both, which seems contradictory, but was amazing 🧎🏼‍♀️

[@cavelwoolery9151]

I did this early this morning and I am going to do it again tomorrow 🎉Thank you

[@maddieb4538]

Set the right mood for today ✌️ I did get a tiny bit lost in one or two of the side plank transitions - but like you said: it doesn't have to be perfect 🤓

[@urwalddr]

Perfect for feeling more grounded....

[@Jules-wv3kr]

Oh wow, that was perfect. Thank you so much 😊 it’s Election Day here and I feel so much better than when I woke up. I hope everyone finishes as whole as I feel right now :) 🌷

[@TanaYoga]

Pleasure jules glad you’re feeling grounded 🤍🤍

[@footballpro1317]

You are absolutely amazing! thank you so much. You are exactly what I needed Perfectly nightly length for me but also intensity is spot on. Thank you for all the hardwork you put into this content for us!

[@tanyanacey7637]

Namaste dear Yogi thank you for sharing your morning 🌱 this beautiful playful practice is a new fav❤

[@user-fg8wy1vk5q]

Wonderful morning yoga practice today 🤗 thank you tana!

[@Mltms1444]

Namaste. Grateful , couldn’t do it all. Let’s see how drinking n eating n repeating your innovative flows will make me grow

[@philipphofmann5381]

Absolutely lovely transitions! Thank you very much! ❤️

[@TanaYoga]

Pleasure Philip! 🥰

[@nezzychai]

Such a beautiful flow Tana, keep it coming!

[@Royayoga]

may be my favorite one yet. In love with the funkiness of it:D Thank you Tana!

[@TanaYoga]

pleasure! Stay tuned for another funky practice tomorrow ( friday) :)

[@Thefitty]

namaste, tana! this was 1.25 the speed was perfect. 👌

[@severinesala9285]

Beautiful and challenging flow ! Thank you Tana !!

[@TanaYoga]

Pleasure glad you enjoyed!☺️

[@mk-ty7tf]

Tana, can you Please make 40 to 45 min yoga videos? I love your flows .... Thank you for creating such interesting yoga flows❤️

[@namasteyourlife]

Loved it. Fun and stretchy. Thank you and namaste❤

[@paulineducos2118]

Tana, you are great ☀️ just thank you 🙏🏼

[@TanaYoga]

Pleasure Pauline! Thanks for practicing with me 🤍

[@abigailp.3879]

Thank you, Tana for these flows

[@TanaYoga]

Pleasure Abigail 😘🤍

[@sunsaskia4949]

Creative n flowing like water, enjoy doing your practice ~~~

[@TanaYoga]

glad you enjoyed! just posted a new 35 min playful flow you may enjoy :) Come flow here kzbin.info/www/bejne/qIKcnKaYoLNpeZY

[@tanitarose4763]

Perfect for today! Thank you☺

[@lookslikefckinjoke]

One more amazing practice

[@juliatsoy9446]

Blessing!

[@thegaljustbrowsing]

Amazing flow as per usual!

[@umnsas]

omg Tana, it was soooo amazing! thank you so much!! love your plactices (but haven't watched most of them) and this one is smth really special 💖

[@TanaYoga]

You’re so sweet thanks for practicing with me 🥰

[@apriljane1005]

Nice flow, was confused by the wild thing modification

[@rubycrystal1]

awesome, so creative, thank you!!

[@jaysonpryde5929]

Thanks a lot Tana!

[@barbbrazes869]

Wonderful fluid mindful movement! Love!

[@TanaYoga]

❤️☺️

[@connectingtomoments9551]

Loved it, thanks so much 💕

[@claudiastellagomezchauta5785]

Fabulosa. Maestra namaste 🙏🏾 ❤️ llego a tomar tu clase Magnífica Mil gracias.claudia colombia 👌👏

[@ChowMeinWarrior]

Thank you, Tana!

[@TanaYoga]

My pleasure ☺️🌸

[@danielleoberman2789]

magical practice... thank you!

[@TanaYoga]

Thanks Danielle my pleasure 🥰

[@anitachewter7619]

Thank you 💚

[@Simon-dq5ju]

Thanks i enjoy with your class of Vinyasa is one the best, 💥💫✌

[@TanaYoga]

Glad you enjoyed Simon 🥰

[@songsfromelma]

Loved this one!

[@TanaYoga]

❤️

[@johnnyoconnor6438]

Fantastic!,

[@sonjaphalange2535]

love it! Thank you

[@TanaYoga]

its my pleasure Sonja :) there wil be a funky new flow tomorrow (Friday!) stay tuned xx

[@sherules5005]

Another one 😅😌😊💪🏿😇🙏🏾

[@TanaYoga]

☺️❤️💙

[@FrankieC200]

Innovative and challenging. I could use slower cueing.

[@NomadMimi]

kind of a starter a bit tricky some of the flows will have to do it a few times to learn how to do it properly. thank you love it anyway

[@Markley92]

🙏🏼💯

[@LaraMilli]

Lovely flow I only would have enjoyed a little shoulder warmap in the beginning :)

[@seslikitapdinle230]

🙏❤

[@magicworldbyjorg]

,a cool video keep up the great content.. Thank you…

[@meerahonde]

Very nice

[@changeyourmindmeditationen6273]

Wow I just appreciate your flows🙌😍🦋 also did you move?

[@TanaYoga]

Happy you’re enjoying ☺️ not sure what you mean?

[@MarkMartiak]

Tana,. I enjoyed this session. May I suggest that in your cadence that you describe more deliberately in detail how to transition into the more challenging poses like "wild thing" and with the figure 4s, side planks etc. Also, i find that it would help to consistently indicate which direction the body should facing as the pose develops - such as "on your left side" -- or "facing the left side of your room" or "right side of your room". Also, I suggest that perhaps instead of 25 minutes that you extend to 30 minutes leading-off with a light stretch for 5 minutes to prior to the practice? Namaste from New York City.

[@TanaYoga]

Thanks for your feedback mark! Appreciate your it ☺️🙏🏽

[@FrankieC200]

And better acoustics would help, as the cues are novel and somewhat complex. Better on second try though.

[@alexsegal4658]

Unskippable ads? Wow! Time to move on.