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- Time
- 55 min
- Level
- All levels
- Burn
- ≈180–260 kcal
Strength, balance, a calm mind
Yoga Flow 55
A Vinyasa flow that links breath and movement: sun salutations, standing poses, balance, hips and a long savasana.
-
5′Arrival and breath
Slow, breathe deep
- Seated ujjayi breathing3 min
- Neck and shoulder release2 min
-
8′Warm-up
Flowing, easy pace
- Cat–cow2 min
- Thread the needle1 min/side
- Downward-facing dog2 min
- Low lunge1 min/side
-
12′Sun salutations
Flowing, easy pace
- Sun salutation A× 3
- Sun salutation B× 2
-
14′Standing flow
Hold each side
- Warrior I1 min/side
- Warrior II1 min/side
- Reverse warrior1 min/side
- Extended side angle1 min/side
- Triangle1 min/side
- Tree pose1 min/side
- Chair pose2 min
-
6′Balance and core
Flowing, easy pace
- Boat pose3 × 30 s
- Crow pose prep2 min
- Plank to chaturanga2 min
-
6′Hips
Hold each side
- Pigeon stretch1 min/side
- Seated forward fold2 min
- Supine twist1 min/side
-
4′Savasana
Slow, breathe deep
- Savasana4 min
Fuel for this class
Before: Practise light: tea and a few dates or half a banana, 60 min before.
After: A warm, balanced meal: lentil soup or buckwheat with vegetables.
What it gives you
- Mobility for hips, spine and shoulders
- Balance and quiet strength
- Less stress, better sleep
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.