Power Wave: a short strength yoga flow

12 min Intermediate 13 poses voice-guided in the app subscription

Arm-support poses and Boat Pose with the breath, no long pauses

Twelve minutes of work for your arms, shoulders and abs with no long pauses. The poses move with your breath: Down Dog to Plank transitions, push-ups through Chaturanga, Boat Pose in motion, and only short holds. The level is intermediate, and the program suits people who can already hold Plank and Downward-Facing Dog.

Push-ups and plank transitions are contraindicated with wrist or shoulder injuries and with high blood pressure, Boat with a lumbar disc herniation, and nearly the entire strength block is unsuitable during pregnancy. In the app, this program comes with voice guidance and a timer in the subscription.

  1. Shoulder Rolls Shoulder Rolls 1
  2. Wrist Warm-Up Wrist Warm-Up 2
  3. Down Dog to Plank Flow Down Dog to Plank Flow 3
  4. Downward-Facing Dog Downward-Facing Dog 4
  5. Three-Legged Dog Three-Legged Dog 5
  6. Plank to Chaturanga Flow Plank to Chaturanga Flow 6
  7. Child's Pose Child's Pose 7
  8. Boat Flow Boat Flow 8
  9. Full Boat Pose Full Boat Pose 9
  10. Side-Lying Double Leg Lift Side-Lying Double Leg Lift 10
  11. Knees-to-Chest Pose Knees-to-Chest Pose 11
  12. Supine Twist Supine Twist 12
  13. Relaxation Pose Relaxation Pose 13

Why this order

Shoulder Rolls and Wrist Warm-Up prepare the joints for arm support. Down Dog to Plank Flow warms up the shoulder girdle, and Downward-Facing Dog plus its raised-leg version add static holds. Plank to Chaturanga Flow sits at the peak of the program, and Child's Pose right after it gives your arms a breather.

The second half switches to the core: Boat Flow, then Full Boat Pose and Side-Lying Double Leg Lift, which works the obliques. Knees-to-Chest eases the lumbar spine after the ab work, and Supine Twist gently rotates the spine before Savasana.

Cautions

  • Acute wrist injuries (Wrist Warm-Up)
  • Wrist and shoulder injuries (Down Dog to Plank Flow, Downward-Facing Dog, Three-Legged Dog)
  • High blood pressure (Down Dog to Plank Flow, Three-Legged Dog, Plank to Chaturanga Flow)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • Late pregnancy (Three-Legged Dog)
  • Wrist, elbow, and shoulder injuries (Plank to Chaturanga Flow)
  • Pregnancy (Plank to Chaturanga Flow, Boat Flow, Full Boat Pose, Side-Lying Double Leg Lift)
  • Pregnancy — widen your knees (Child's Pose)
  • Knee injuries (Child's Pose)
  • Lumbar disc herniation (Boat Flow, Full Boat Pose)
  • Flare-up of lower back pain (Boat Flow)
  • Lower back and shoulder injuries (Side-Lying Double Leg Lift)
  • Pregnancy from the second trimester onward — take your knees wider than your belly or skip the pose (Knees-to-Chest Pose)
  • Disc herniation in the acute phase (Supine Twist)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.