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Level 2
30 min

Vigorous All-Around Flow

Vinyasa Flow | By Jason Crandell on Oct 20 2011
An all-around, vigorous practice that will strengthen and open your body while making you sweat. This sequence cuts to the chase by launching into several different types of sun-salutations before transitioning into a standing pose and core-strengthener flow.


An all-around, vigorous practice that will strengthen and open your body while making you sweat. This sequence cuts to the chase by launching into several different types of sun-salutations before transitioning into a standing pose and core-strengthener flow.


  • Evi Van Meirhaeghe     Nov 25th, 2014
    Not the first and definitely not the last time doing this class. In between teaching two classes, this was the perfect energiser. My students will be happy with a refreshed teacher!
    • Jason Crandell     Nov 25th, 2014
      Nice. I'm glad this is a good class for you, Evi!
  • Zeb Mayhew III     Nov 18th, 2014
    amazing for a 30 minute class
    • Jason Crandell     Nov 21st, 2014
      Thanks, Zeb!
  • Ruby Buchanan     Oct 25th, 2014
    I loved the core work. This will be my new go to when I am short on time. Simple, Thorough,excellent breath ques.
    • Jason Crandell     Nov 21st, 2014
      Thanks, Ruby. I hope this one is still working well for you!
  • Gary Noyes     Aug 21st, 2014
    Great class! It was exactly what I needed today.
    • Jason Crandell     Aug 23rd, 2014
  • KAREN Hutchison     May 11th, 2014
    I love your 30 min flow classes, I feel so energised afterwards :)
    Thank you
  • lisa bowers     Apr 9th, 2014
    I struggle making the leap to Level 2 classes. This one is challenging yet very do-able. Thanks Jason
    • Jason Crandell     Apr 10th, 2014
      Thanks Lisa.
  • Zara Weyeneth     Mar 2nd, 2014
    Thank you for the most perfect class to get me ready for the day. Much appreciated!
    • Jason Crandell     Mar 2nd, 2014
      my pleasure Zara!
  • Zara Weyeneth     Mar 2nd, 2014
    Thank you for the most perfect class to get me ready for the day. Much appreciated!
  • Heidi Cousino     Feb 23rd, 2014
    Another great start to the day. Thanks and, Happy Sunday, Jason.
    • Jason Crandell     Feb 23rd, 2014
      you too Heidi, thanks.
  • Deborah Teske     Feb 12th, 2014
    I love your instructions and easy flow. Ready to start my day. Thanks so much.
    • Jason Crandell     Feb 12th, 2014
      Thanks Deborah.
  • Cameron Brown     Jan 22nd, 2014
    Awesome class as usual!
    • Jason Crandell     Jan 23rd, 2014
      Thanks Cameron.
  • Falon Cartwright     Jan 14th, 2014
    Perfect pace, loved it.
    • Jason Crandell     Jan 14th, 2014
      Glad you enjoyed it Falon, thanks.
  • Kristen Daza-Taylor     Dec 15th, 2013
    Wonderful continuous flow. Thank you Jason!
    • Jason Crandell     Dec 15th, 2013
      Thanks Kristen.
  • Allison Crawford     Dec 5th, 2013
    Such a great class. I only managed 15 minutes yesterday before my son woke up, but was able to get through all 30 today! :) Love it, thank you!
    • Jason Crandell     Dec 6th, 2013
      Glad you were able to enjoy the entire practice today Allison, thanks.
  • Catriona Andrew     Oct 6th, 2013
    I love this sequence. For those wondering about the inclusion of core work, I have found that the repetition of this type of sequence helps enormously in balance poses such as ardha chandrasana, warrior 3, arm balances and in inversions such as headstand. Understanding the core helps understanding yoga more generally. This sequence is great for recovering from 'flu too!
    • Jason Crandell     Oct 6th, 2013
      Thanks Catriona!
  • Devarati Cote     Oct 1st, 2013
    I see you use the core sequence in a few practices, and I really need to understand what the intention is, the logic behind the sequence. Can you tell us more? Thanks!
    • Jason Crandell     Oct 1st, 2013
      Devarati - it's nice to know you have done enough of my classes to notice a few of my repeating patterns! I'm a strong advocate for the repetition of patterns since repetition allows us to integrate and refine technique. This particular core pattern is designed to help students awaken and engage what I consider to be the core's essence. This--for me--includes the network of adductors, hip-flexors, abdominals and para-spinal muscles. The pattern helps you work with all of these in a balanced way. I hope this clarifies my logic and intention.
  • Jennifer LaFleur     Sep 5th, 2013
    thank you, as always, for your mindful approach. this was the perfect amount of challenge for me, and I love to see how I'm getting stronger and can do things I never could before. namaste!
    • Jason Crandell     Sep 5th, 2013
      Glad this works well for you Jennifer, thanks.
  • maria jose morales     Aug 22nd, 2013
    Hi, I want to ask you what can I be doing wrong in my postures, because sometimes it hurts my elbows. Thank you! I love your classes!!!.
    • Jason Crandell     Aug 22nd, 2013
      Maria - I really wish I could help, but without seeing your practice I can't make any honest, accurate assessment. All I can suggest is that if you can identify the postures that are creating pain that you modify or avoid them. Sorry I can't be more specific to your situation!
      • maria jose morales     Aug 23rd, 2013
        thanks anyway for your answer!
  • Devarati Cote     Aug 20th, 2013
    What a wonderful class! It is really amazing how you can build those 30-minute practices so we can really work a good sweat and yet you never, ever, get pushy with it. It sends a powerful message. Please don't hesitate to upload more of these, they are jewels!
    • Jason Crandell     Aug 20th, 2013
      Thanks Devarati. Happy to hear you experience a good heat without the push.
  • Meagan Howell-Brogan     Aug 6th, 2013
    I just had a third baby (she's 5 months now) and I'm about to end a delicious leave and start a new job (I'm a clinical social worker). All this is to say, a measured, careful, continuous approach with an emphasis on mindfulness (and in 30 min!) is just what I need. This class was absolutely perfect, thank you!
    • Jason Crandell     Aug 6th, 2013
      Congrats on your third Meagan. Happy this practice is well rounded, yet time efficient for you. Thanks!
  • Victoria Molnar     Jul 29th, 2013
    I come back to this class again and again. It's the perfect continuous flow for me. It's vigorous and energizing without losing the integrity of the breath. In some continuous flow classes, I can barely take a full breath in a pose and I feel rushed. I know that won't happen in Jason's classes. Thanks!
    • Jason Crandell     Jul 29th, 2013
      Victoria - I hear where you're coming from and I have a similar experience. I'm glad this works for you and that you're practicing with me here.
  • maria jose morales     Jun 26th, 2013
    great class!! Thanks !! Maria Jose from Argentina
    • Jason Crandell     Jun 26th, 2013
      Thanks Maria!
  • Erin Edwards     Jun 24th, 2013
    I'm a runner with super tight hips and found myself nice and loose after this most excellent class - thank you!
    • Jason Crandell     Jun 24th, 2013
      Glad to hear it Erin, thanks!
  • Carla Gomez     May 21st, 2013
    This is a great moving meditation, but it's not a level 2/3. It is a level 1/2 class.
    • YogaGlo     May 26th, 2013
      Carla - Thank you for your feedback regarding the level of this class. After taking your feedback into consideration and re-reviewing this class we have decided to change it to a level 2.  Please contact us at if we can be of further assistance. 
    • Jason Crandell     May 23rd, 2013
      Carla - We do our best with the process labeling our classes. The challenge is that there is a fair amount of inherent subjectivity in the process. Nonetheless, I'm glad you enjoyed the practice.
  • Joanne Whitford     Apr 15th, 2013
    So happy to hear that you "needed a little redemption" lol! We could all use a bit of that.

    Thanks for making me laugh during practice; so awesome!

    • Jason Crandell     Apr 16th, 2013
      thanks Jo
  • Devarati Cote     Apr 8th, 2013
    Wonderful practice, Jason, thank you for sharing! First, grogginess from the morning, then amazing clarity, and then pure joy! And this is what I get to bring with me during the day! Namasté!
  • Hannah Steiman     Apr 7th, 2013
    This was a pretty basic vinyasa class with a slow to moderate pace - I think it was closer to a level 2 class than a 2/3. I was confused by the core sequence - I wasn't sure how the leg movements were supposed to fit in, and whether I should be doing something specific with my core during that time.
  • Diana Luque     Feb 19th, 2013
    I like it very much! thanks Jason for a great class.
    • Jason Crandell     Feb 19th, 2013
      Thanks Diana!
  • Kristyn Maresca     Feb 2nd, 2013
    that was great, thank you Jason! :-) I really liked that foot and hand pressing together/ hip stretch!
  • I liana Tarka     Jan 20th, 2013
    Great flow. Thank you for a great class again :)
    • Jason Crandell     Jan 20th, 2013
      Thanks Nileey!
  • Robin Bukovina     Dec 21st, 2012
    Loved it! Thanks for the shot of energy - this flow is just what I needed today :)
    • Jason Crandell     Dec 22nd, 2012
      Hi Robin, glad it worked well for you.
  • Jackie Christensen     Dec 7th, 2012
    Thank you for the wonderful and well-balanced class! This one is a favorite. :)

  • Sarah Hon     Nov 5th, 2012
    Nice one, thanks Jason.
    • Jason Crandell     Nov 6th, 2012
      thanks Sarah.
  • Jason Crandell     Oct 1st, 2012
    Anthony - thank you! That's great to hear you can notice your subtle changes.
  • Anthony Melillo     Oct 1st, 2012
    Another excellent practice...really apreciated the movements throughout this session. I can feel my strength improving in my hips & lower abs.
  • Joanne Whitford     Sep 18th, 2012
    So grateful!!
  • Alison Rogers Napoleon     Jul 9th, 2012
    I love your sequencing so much Jason! You also bring such a grounding energy with your voice and style, thank you so much for sharing your practice, I love all your videos on here.
  • Jason Crandell     Jul 7th, 2012
    Kirsten - glad you enjoyed, thanks for the feedback.
  • Kirsten Decker     Jul 6th, 2012
    Incredible flow-feel amazing and strong after this 30 min class! Thank you!
  • Jason Crandell     Jun 18th, 2012
    Oswaldo - let me know how you enjoyed it. thanks!
  • Jason Crandell     May 9th, 2012
    Autumn- happy you enjoyed. thanks for your feedback.
  • Autumn Jordan     May 9th, 2012
    Great flow to start my day! I loved all the Sun Salutations. Thanks Jason!
  • Jason Crandell     Apr 23rd, 2012
    Karen - that's a huge honor! thank you so much!
  • Jason Crandell     Apr 18th, 2012
    Dar - thanks again!
  • dar carman     Apr 18th, 2012
    strong and clear just what I needed thank you
  • Molly Molly     Feb 11th, 2012
    Thank you for sharing your experience. Namaste. :)
  • Amy Hanridge     Jan 9th, 2012
    This is my go-to, work-week morning practice. More like this, please!
  • Kristie Henderson     Jan 4th, 2012
    Loved the flow!
  • Rena Diamond     Jan 1st, 2012
    my absolute favorite practice. thanks
  • Vera Travlou     Dec 15th, 2011
    this is my favourite practice!
  • Michele Hart     Dec 1st, 2011
    nice quick practice. Felt great!
  • Susan Zinter     Nov 20th, 2011
    sweating.... :)
  • Cullen Curtiss     Nov 9th, 2011
    thank you, jason. feels really good.
  • Amy Affelt     Nov 8th, 2011
    Whatever happened to outsourcing Warrior Three? Kidding! This was great.
  • Vera Travlou     Nov 3rd, 2011
    This was an amazing practice!!!!Thank you!
  • Rena Diamond     Oct 28th, 2011
    Loving taking classes with Jason from afar. This was a great one! However, I'm wondering why the core sequence was so fast-paced compared to the rest of the class.
  • Kate Sikora     Oct 25th, 2011
    great flow! Thank you :)
  • Sonja Tiemann     Oct 24th, 2011
    what a lovely practice - thank you very much!
  • Jeanette Darbyshire     Oct 23rd, 2011
    Straight to the point - great!
  • Gayle Kahn Friedman     Oct 22nd, 2011
    thank you so much for this practice!
  • carolyn acuna     Oct 22nd, 2011
    Great practice, that's going straight to favourites!
  • Amy C.     Oct 20th, 2011
    Wonderful practice! (and I'm glad to see that I wasn't the only one struggling with half-moon today...)
  • leonora zotti     Oct 20th, 2011
    Short, sweet and perfect respite. Thank you so much. Always refreshingly nice.
  • dar carman     Oct 20th, 2011
    thank you just what a needed