Vinyasa Flow Yoga for Strength Flexibility & Balance – Standing Splits

This is a Vinyasa Flow Yoga class appropriate for intermediate and strong beginner students. It’s a 45 minute yoga flow practice followed be a 5 minute Savasana and we close the practice together. We work the entire body to enhance our strength, flexibility, balance and mental focus.

We do a little bit of everything here – core and upper body strengthening, backbends, forward folds, twists, side stretches, and balancing poses. Our “peak pose” is standing splits and we prepare the body for it by working on stretching and strengthening the lower body – hamstrings, quadriceps, hip flexors, etc. We also train our focus and attention with balance postures. In the cool down, we do our floor poses and stretches to prepare the body for relaxation.

I offer options and modifications for the poses so you can choose to work in the way that suits your needs. If you have 2 yoga blocks, feel free to use them for this practice. You may also use 2 books of the same size as a substitute. It’s OK if you don’t have any yoga props! I’ll show you how to do the poses with and without the blocks.

If your knees are sensitive, make sure you use a blanket/towel/knee pad to cushion your knees when we do lunges and other positions where we are on our knees.


“Thoroughly enjoyed the strengthening & flexibility poses today!!! Especially the Dolphin pose…that’s a fairly new pose for me, so I need a lot of practice to master it! Thank youMaris :)” – Menorcan Health and Mantras

“Love this sample platter! I was’t looking for any one movement of focal point in particular, so this was the perfect session for my day today. My busy body is not always patient enough for this long of a session, but I remained focused enough not to let my mind wander towards my to-do list… Thanks for engaging me and helping me along to a better version of myself. :)” – Gina Goldkuhl