30-Minute Power Yoga Flow For Tight Abs and a Toned Butt

A good yoga flow, when the poses are connected into a flowing sequence directed by your breath, makes for a great two-in-one workout providing flexibility training and strength training all at once. This 30-minute yoga session, led by Jess Taras and inspired by NYC- and LA-based Y7 Studio, is a full-body yoga-flow workout targeting the butt and core that lengthens while it strengthens. Focusing on your breath adds a de-stressing element to your sweat sesh - bonus. Grab a mat, press play, and get ready to feel grounded and strong.
On Anna Lorna Jane top and Vimmia tights
On Jess: Y7
On Julana Graced by Grit top and Ultracor Tights
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
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[@kcooke00]

I am a 53 year old 200 lb. fairly inflexible man. Been working out hard for the past 35 years but doing yoga 4 only 2 years. This is by far the best yoga flow I've seen on KZbin. It hits strength, flexibility, balance, core and relaxation. Wonderful stuff. Everyone should do yoga. Thank you.

[@fgoodman5279]

Loved the sequence and class. I think Jess Taras did amazing! She planned it out and kept queueing simple and to the point. I agree with the sentiment of others that the moaning and overuse of "so good" "oh yes" "what a stretch" was distracting. For fitness classes it's fun to know you're "not alone", but when it comes to yoga I feel most of us are trying to bring ourselves within and it's hard with someone else adding commentary over the teacher. Great class tho! Thank you so much!

[@shyfaery6383]

I know this video is 5 years old but I recently discovered it. This flow felt incredible! I've saved it to my library so I can easily come back to it. Thank you for this vinyasa flow!

[@amylarsen596]

agreed I love this sequence

[@firdouskhan2391]

This yoga flow so far has been my favourites I have been doing it for nearly 2 years. We need more yoga videos from Jess Tara❤

[@joanfreeman1672]

0:48 This one never disappoints - a favorite for sure

[@theresabernardo1919]

Could you please do more Yoga workouts with Jess Taras. This is my favourite Popsugar workout :) Feel so strong afterwards.

[@rubywu4990]

Theresa Bernardo sA

[@TracyVaughan]

More Yoga with Jess Tara please ! She is awesome. This half hour yoga session is really working for me and I can’t find any more Jess Tara’s workouts anywhere.

[@joy1941]

Same here! 🤣

[@studentstudent1393]

L

[@clau289]

yeeees, totally agree

[@radzieckiczolg]

For those who can't catch up: try to change the speed of the video. I did the training on 0.5x and it felt much better, I had enough time to feel every muscle. Good luck and I hope you have fun :)

[@mandyinseattle]

That's a fantastic idea. How do you change the speed?

[@haleys4899]

mandyinseattle go to the button that looks like three dots stacked on top of each other, then press playback speed and .5x

[@natashamccrea6804]

Ha I just learned something. Thanks

[@myapeccia817]

radziecki czolg Great suggestion! Thank you

[@mpoweryogahouma3540]

Thanks for the tip! We'll try it

[@DixieAcres]

I did not expect to be sweating during this video. Awesome work out!

[@annettefaynburd4402]

I typically don't enjoy yoga, but this flow makes me feel like a new person! Jess Taras is truly incredible, 5 stars!!!

[@carocaro8215]

Yes been doing this each time i have back pain , i hope to see more of Jess Taras yoga video

[@beautygirly624]

This is something totally different than any of the popsugar workouts I've seen! I'm excited to do this workout this week! 😍

[@tonirsims]

WOW. I LOVED every second of this. Just finished and I have a nice sweat going. She gives such quick, precise instruction so it's easy to catch on and I didn't have to watch the video, I just listened to her cues. Her flows were so on point. Been following her on instagram for a while and just realized she has actual videos out.

[@vannheng6598]

I've tried many different yoga KZbin classes for the last 5 yrs. This is by far the best and I love every minute of it! I've been using this as my daily routine. thank you!

[@meganjeffcoat3699]

My favorite yoga video! I've done this workout over 50 times I'm sure. My mind and body feel so relaxed after and I can feel the heat so I know it's working. Can see such a huge difference in my core strength and finally having less back pains. Thank you!

[@Josie_55.]

I get so excited when I see a new workout

[@MissLexi920]

Thank you for giving us some variety! Especially for the mornings when I don't feel like doing burpees and mountain climbers.

[@lauribuehler5303]

Discovered this video a couple years ago and never gets old! Please, Jess, we need more of your workouts!

[@SongBirdie92]

I really liked this video. I'm not as flexible in certain parts of the body and I could really feel those parts stretching which was great! I'm also a yoga beginner so I'm glad that each sequence was done at a slower pace the first time through and repeated to help with muscle memory! I'll be coming back to do this video again!

[@morganpasenko7059]

I do yoga regularly and found this really fast to sink my breath with her movements. Remember to take good steady breaths and not to rush your breaths !!!!

[@christinacpl]

This is my favorite yoga flow workout. Please add more with Jess Taras. Her explanations are excellent and the pace is great! I love how you practice each sequence slowly twice before speeding up. ❤

[@Alyrt1the1medya]

This is one of my new favorite power yoga videos. Felt like I was working a lot of muscles but also felt well-stretched afterwards, which is always my goal.

[@hangvan3205]

Do these flows 3 times a week and feeling great. I'm so in love with this and yes pls bring more Jess 💕

[@liyang2428]

My favorite power yoga routine. Makes me sweat a lot each time and feel streched well. Also relieve my lower back pain.

[@cathyhannahperez]

Lovely flow!! Truly ok for any level & still fun/chhallenging! Thanks for keeping the videos so diverse!!

[@mayverek7369]

I keep coming back for this flow! If you feel discouraged out there, keep going!! The improvement I've made over the years is amazing.

[@devorahfriedlander9139]

I normally find Yoga hard to follow, but Jess gave clear directions. I also like that we didn't hold the poses for too long. I think I found my new favorite Yoga video. :)

[@yungandfood2995]

Discovered this video 5 years ago and I still practice it to this day!

[@deekayvixen]

Beautiful instructor! Can't wait to try this :-)

[@kellyreese6401]

Love this flow! I’m sweaty and calm. Perfect for treating PMS.

[@chellie7887]

Loved this, just detracted with Anna's heavy breathing!!

[@ainadena7318]

I skipped workout for two weeks and gained 2kg because my body was just not into doing any exercise. I haven't done yoga for almost half a year. Today, I forced myself to exercise but I was stressed so I decided to go back to yoga, and I am so glad I did! My love for yoga returned and even the ones that I couldn't do, I enjoyed doing them. I started to perspire halfway through and felt all the tension released from my body. Thank you for uploading this post. I'm going to do yoga again until I find the confidence to start cardio and weights again.

[@hackerhacker3667]

Wait a minute.. I thought yoga was harder than cardio?

[@ainadena7318]

@@hackerhacker3667 I find yoga easier than cardio, probably because my stamina isn't good and also because yoga grounds me.

[@ibewalkingwiththecheesecak2565]

I didn’t even notice the sounds everyone is talking about. I was too busy trying not to fall on my face! 😂 I feel great though. This was my first yoga video, and I see balance is going to be an area I’ll need to improve, but my tight lower back feels so good right now. I feel like I can feel my spine! It’s awesome. Thanks for this. I can’t wait to do more

[@kajal7242]

I m also related to your comment😅

[@krburke91]

I guess I’m the only one that completely tuned out anna. I came to comment and see all the complaints of her noises. I’ve been doing PS workouts for a while though, so I’ve learned to tune out anna when she’s in the background. This was a fantastic workout, as are just about any of the others on the PS channel! Hopefully Anna will read comments and take them into consideration before she teams up for another yoga video because I personally love her so I hope others who were distracted by her in this video will still give her a chance! ❤️

[@berthaung2463]

Krissy Burke a

[@eddiewoodruff2648]

Hey

[@Iam9ether]

Wonderful Krissy! People are so mean and quick to point out the fault of others. Obviously they need to do more yoga! The instructor was great. If you learned something from her....good for you, if not.....there is no gun to your head to watch OR LISTEN...geeesh people.

[@gavrielabarahona5177]

YOOOOOO i was looking for this comment!! I know its three years old lol, but the unnecessary comments were too much and very distracting of the flow overall. In a physical setting/ class she would of been kicked out

[@victoriavox]

i probably didn't notice the moaning and breathing, cuz i was right with Anna. I love her spirit and humor. This was a great 30 min. yoga video! Loved repetition, as my body got more comfortable with the moves...

[@yount4814]

I`ve become stronger; have got improved mobility; lost excess weight and appear slimmer; and have more energy by using this yoga guide YogaBestExercises.blogspot.com The manual is truly inviting to apply. It`ll motivate professionals all areas of life to take pleasure from yoga exercise. The book has all you have to start from the simple steps to advance level of poses, respiration, and meditating techniques and its benefits. .?

[@mykasiurka]

There are many factors in yoga for reducing weight. One resource I discovered that succeeds in merging these is the Yaras yoga tactics (check it out on google) without a doubt the most useful plan that I have ever heard of. Check out all the incredible information .

[@amyhua5662]

Honestly, Anna is so relatable 😂 Her humor keeps me going during these videos!

[@meghanfasano9635]

I LOVE ANNA !!

[@christinelamb1167]

I wanted to do yoga today, and I felt like doing a more "exercise-y" style, so this was perfect! Very fun and challenging, and the stretches were amazing! Thank you for this awesome class 💖😊

[@christinamattarazzo2281]

This simple video helped me beyond words. It’s my first yoga experience and one month later I still don’t want to change the video !! Thankyou! 💜💫💗

[@helensanchez5503]

I started working out to this video 3 months ago 3 times a week. And now I see the results. I feel fit, strong mind and body. You are awesome and inspiring. Thank You So much!

[@Hippiemathis]

This yoga flow is hands down one of my favorites from this channel! Thank you Jess and pop sugar!

[@mayamadlock1210]

Excellent work out. Was dripping sweat and woke up a little sore (in a good way).

[@jeannettenapoleon2753]

One of my all-time favorite strength-training yoga sessions ever! Thrilled to have discovered Jess Taras!

[@MsTomatoGuru]

One of my favourite yoga routines! She gives really good guidance and cues on the steps and it's really easy to follow after you do it once or twice.

[@orchidenica763]

This class was so great; my body has released so much tension now and I feel much stronger mentally and physically. One thing I would say is just to be careful with how quick you go, obviously that's the point, but this is where injuries can happen :s

[@KittyAmour]

I am sweaty. This was a great flow. I usually don't like fast one but this was a great challenge to keep up with.

[@jillscott6801]

This is wonderful workout. Perfect speed with intermediate poses. I was looking for something faster but without advanced poses. I've done it twice and I will definitely be doing it often.

[@erinschneider5637]

This yoga flow builds upon itself and develops into a fantastic challenge. Jess sets a fair pace and explains the moves well.

[@LauraCaronMclean]

Yay! I've been waiting for another yoga workout from POPSUGAR!!

[@joyrobin947]

Just challenging enough. Well done.

[@alysonmaxwell1991]

I did htis flow this morning and it was perfect. Challenging but not too much. Good combination of yoga and fitness elements. Nice clear instructions without too much talking. Loved it.

[@tanialints9904]

I have been doing yoga for only a few months now and this ROUTINE ROCKS. I have had back injury and I have found that Yoga has really helped my recovery.

[@theresabernardo1919]

Wow this was amazing...I feel like doing it daily, just because it made me feel so good and zen. More workouts like this please :)

[@rtirts]

Theresa Bernardo Exactly 🥰🙏

[@elizabethryu6645]

more power yoga video workouts please! I really enjoyed this video and would love to see more with Jess Taras.

[@gialala]

I practiced this flow everyday for 2 months and my body felt completely different. This is good beginner friendly yoga. I can do so many poses these days that I felt were impossible a couple months ago.

[@christiepotira2681]

The instructor was so calm and brilliant!!I sweated throughout the practice ( I ‘ve stopped doing yoga for a while ) and it was so easy for me to follow at the same time.Mind and body focused on achieving the positions.I will be waiting for a next video about neck and back pain and release of power.Thanks for offering this instructor!

[@Cassiopeium]

This was perfect! Thank you so much for this video. It's been in my yoga play list for quite some time, and I finally gave it a try yesterday. It was just what I needed :)

[@carolgalan4525]

I really like this yoga!! It stretch my entire body, really amazing....

[@tripCmom]

Her voice just puts me at ease. it was a bit fast but it's set to the pace of your breath so it makes sense. I really enjoyed this one!

[@roadschoolingfamily6659]

This is my favourite yoga workout! I keep coming back to it again and again!

[@MelissaBackwoods]

What a great work out. You can tell the instructor is semi-uncomfortable every time that woman makes a weird sound but she's so sweet about it And tries to play it off haha. I'm trying to imagine taking a yoga class with somebody in the back making noises like that the whole time lol

[@gvild]

Best yoga session in a long while. Thank you!

[@vonitacruz798]

She was an excellent instructor the whole entire video had a beautiful calming and energizing flow!!!

[@gusieo]

Love this instructor! The routine was so easy to follow with her instructions even when I was facing away from the computer screen.

[@shirleywang5345]

Love this workout! The spinal twists at the end feel sooooo good.

[@Truth-Teller414]

This is the best workout I have ever done . It's not too hard but will definitely break a sweat. I didn't notice the moaning or whatever. I think as long as you focus on your goals you won't notice it. I have been doing this workout for a couple of weeks now every other day and I already notice a change in my body, its great.

[@heyyhellohannah]

This was the perfect intensity! I loved it. I loved how you flowed through each sequence slow once then sped it up. It was relaxing but also a fun challenge!

[@ewalaunders8015]

One of my favourite sequences when I look for a mix of a solid workout and yoga 🧘‍♂️. Really great

[@anjamu7067]

This is the best Yoga workout on this channel so far! Love the instructor and diversity of poses!

[@LongHaulFitness]

really great sequence and I really enjoyed it! I'd like to hear only the instructor for concentration and focus. Jus a small thing to think about. Other than that, I LOVED IT!

[@Chicken_Godd___]

Love this workout ..I love how she did each sequence 2xs 🙏💓

[@desidavis011]

This was an awesome 30-min yoga sequence. I enjoyed being able to look away from the screen and still follow along. My whole body is pretty much activated and warm . I would definitely come back and do another class

[@anag99]

Absolutely love how detailed she instructs, I can do this with my eyes closed and still follow. Also love how she instructs on the breathing, and gives certain details to describe a stretch. Repeating it slow then fasts makes me feel like a pro by the 3rd and 4th repeat. This targets all muscles. This has become my go to yoga video!

[@parulakumar9167]

Love from India Anna!!😍 Absolutely loved the Yoga workout.. I like the 30 min videos which actually help me to workout flowing with the video..rather than 10 min videos saying repeat this 3 times 😎

[@1Ginger09]

I have done this sequence a few times now, and I love it! Like others have said, it was a bit fast for me, so I slowed down the speed to .75. It takes about 38 minutes at the slower speed, and it's just right!

[@cherylhurst269]

I am SO HAPPY about this video, thank you, thank you, thank you!! Y7 is my favorite yoga studio here in NYC and this flow is exactly like the class in the studio (just shorter). I am thrilled I can do this video from home if I can't make it to the studio.

[@funmi.daniel]

This workout was amazing. I really enjoyed doing it.

[@FredyHatred]

I'm so bad at yoga and flexibility in general but ... I'm so tempted to try this!

[@tim_robin]

don't! it's way too fast for a beginner and a lot to do wrongly...

[@jessgaul24]

Im not flexible at all, even as a soccer player when i was a teen/20s I could not touch my toes I just do it as far as I can and don't worry if I can't. I work out and do pilates but not yoga, and this was not hard for me.

[@alexisdasaro6496]

i love this workout! i have it saved and it never gets old! it stretches out my entire body AND I get a workout in. gotta love that for 30 minutes! thanks Jess!

[@crabgal]

I had to modify a lot of these poses for my hips, but these sequences did so well in opening them back up!

[@sarah513]

Great instructor and great pace. Almost a perfect video but the weird noises coming from one of the gals in the back nearly ruined the whole thing! Any chance you can not turn on her mic next time?

[@bryannaweigel9581]

It is almost like is this a joke? I could not stop laughing 😂

[@shellykassis2912]

Awesome 30 minute Yoga! Went really fast and felt great after. I thought the moaning noises were coming from something else playing in the background..... lol. It was distracting. Love POPSUGAR Fitness!

[@shelbylynnyork]

Besides the vocal yogi in the back, I loved this lol I'm traveling and needed a solid workout to do in my hotel room!

[@Estie_cz]

There are no words to express how awesome this flow is. My new favourite.

[@erikaprinzben-zur6394]

Love this yoga flow! She is an excellent instructor and she uses every minute of the 30 for a dynamic flow. Broke a sweat and feel open and stretched.

[@smileforyourself4303]

Erika Freed Do watch if u prefer, a quest for new life, a motivatonal short film foundable on youtube - Three Genius | Triguna | Svyasa International yoga film |2017| /Q3gohvCjDn4

[@annija17]

This is such a great flow! Thank you so much for this! And thank you for failing sometimes, it gave me confidence that I'm not alone. Will be following this one unit I master it!

[@shilpadeswal3304]

This is an amazing sequence.. feels refreshing after the workout.. my favourite since last 4 years

[@jodiebrooks7794]

This is by far one of my favourite workouts with pop sugar :) I dont at all get bored with this workout, please do more videos with Jess Taras!

[@Jazmusique]

Really like this series and the instructor but the woman breathing improperly and making all the comments and noises is very distracting.

[@MagdaGheorghe]

exactly my point!

[@Morisano]

Yeah, she’s annoying. And she’s in almost every single Pop Sugar fitness video.

[@TheMemoryPolice]

Thanks for the tip

[@snellis3607]

Agree!

[@marinaforova3644]

*Only 18* 👇👇👇 673451.loveisreal.ru

[@SamanthaStew]

I loved this, such a great workout and even got my heart rate up at times. Guess I was too focused, I hardly noticed the girl in the background.

[@inxnp9270]

The fast pace makes me sweat effectively..I’m a beginner in yoga but i don’t easily sweat..This is a great workout for me without having palpitations like i do in cardio..Kudos!

[@Zafarkhan-lr7ko]

please please please, do more power yoga workouts with jess Taras. it's my favorite. and I love doing it the morning. it makes me feel so strong and energetic

[@babyvixen77]

is it true that yoga is as effective as cardio exercises? ps love your fitness workouts.. oh and it's great that you're doing every type of workout on your channel 👏❤

[@sandradeharo]

yes yoga can be cardio. enjoy!!!

[@candyg8666]

It can be depending on the intensity. But if you are trying to lose weight Implementing other types of workouts along side of yoga would be best like cardio, pilates, strength.

[@mightyredfilly6717]

I prefer cardio tbh

[@staceystrukel1917]

If you know how to breathe correctly. It's not about intensity. Go slow, strong, and breathe right. Most teachers are not teaching in the way yoga was intended. Hard workouts are not always good for the heart despite what people want to believe.

[@ashlopez1947]

Stacey Strukel i mean, power yoga and vinyasa yoga are one the more intense types of yoga. So it is about intensity to some extent. I wouldn’t recommend this yoga for a beginner. They don’t have the discipline and mental strength for it. But I mean in the end yoga is about breath work and going at your own pace. It’s not supposed be considered a workout tho, idk if that’s wha you meant.

[@luciaaurora]

I enjoyed this flow, but would have liked it to be at a slightly slower pace with a bit more challenge. And the woman talking in the background was very distracting and made me not want to watch this video again. I love the instructor though! Her yoga form is absolutely beautiful and graceful.

[@vashtisurya-harrell4637]

Someone has mentioned that you can change the speed of the playback, had no idea you could do this, so you can slow it a bit 💜

[@ruijiahu9332]

I tried to follow different power yoga video, this is my favorite one. The flow is incredible and I can feel the energy after the practice!!!

[@michelletoft4993]

Felt really in tune with my body because the instructors cues were so succinct and on point. Great class!

[@timeasatorry4947]

OMG her cute little buns😍😍💕

[@amandasmith-yr4ez]

love the workout but the moaning in the background is annoying and makes it difficult to concentrate. You have to know yoga to do this...fast

[@jo-annmacdonell3301]

amanda smith agree that moaning is annoying

[@mahalakshmimanjunath5714]

so true...it is very annoying.

[@tatette]

Yup

[@Theyogapartyhouse]

Totally agree. I thought she would stop but she didn't.

[@dozer1189]

gotta love people complaining about free workouts on the internet...

[@laurietbillon8728]

I love the instructor Jess Taras. What a beautiful voice and very well explained. I've just finished it and my body is buzzing! Thank you.

[@lauriekinney3501]

Love this yoga routine and do it often! I think the instructor has a great voice and explains the sequences well. I always end with a good sweat!

[@angelapamgela7646]

All those Ads in the middle make this really hard to do

[@ixchel6589]

Ooooooo. AHhhhh. Mmmmm great stretch mmmmm. Ooooooo. Lol

[@veenathomas5920]

😂😂😂

[@vashtisurya-harrell4637]

😂😂😂

[@laurawagner4]

Thank you Jess Taras and Popsugar Fitness! This is one of my go to yoga flows for at home. It is so nicely balanced and I always feel great afterwards.

[@priyankamalyan4513]

Doing this from last 6 years repeteadly....too good

[@junokada8962]

Cause of the background noises it became a different workout for me