45 min Intermediate Yoga Flow

I'm currently in Nicaragua co-hosting a 200hr Yoga Teacher Training. It is SO beautiful here, and going back to the foundations of yoga has been tremendously humbling and grounding for me and my own practice.
Here is a gentle intermediate flow to cultivate some patience, self love and grow a deeper awareness of yourself in this sometimes chaotic but beautiful!) Universe.

I hope you enjoy this juicy little 45 minute yoga flow

Love and light,
Sjana x

[kimberlyjade]

I’m always looking for yoga videos that have a good balance of strength, balance, and stretching, and this was it. I could do this sequence everyday 🤩

[iwonderhowiwonderwhy]

I just want to let you know that I have been practicing this video routine for over 50 times now. It covers almost all the poses I want to practice and I think it is the right intensity for me. Your flow makes a lot of sense and your demonstration is beautiful!! Thank you so much!!

[kaitlinwhitlock]

this was one of the best yoga flows Ive ever done! you do such a good job of setting up each move. I surprised myself a lot with what i was able to do. you also do a good job at giving us other option if we are unable to do something. thank you so much!

[ultranuts]

Sjana, this is by far one of my favorite routines. Thank you for sharing this gift with us. Namaste.

[maryvanbaal]

I was impressed at how you worked out the lighting: in the shadows for the prep then with the sun’s rays for the practice. Very well planned and presented! Thank you.

[Before]

This is the first time I’ve done a bridge (or wheel pose) since I was a kid! Thanks for this fun and challenging practice

[juliastaufer]

Dear Sjana, I'm practising yoga regulary for 2 years now and I'm far far far away to be as flexible as you are. Thats okay. My body needs time. But today I wanted to try you flow and I went through it and I did it! I'm so proud of myself and I want to thank you with my whole heart for this beautiful, energy giving yoga practice! I laughed out loud at the end :) thank you and have a wonderful day. Julia from Germany

[ashleyEyoga]

Just stumbled on your page and this flow was one of the most invigorating, nurturing flows I've found in awhile online. I would love to see more intermediate-level flows from you! I loved your unique sequencing. Namaste

[andreazemanek]

I hardly ever repeat yoga videos but I love this one, the energy you give out and words you speak in it :)

[hannahkatequinn]

This practice was so grounding and yet unbelievably energising! Thank you once again, Sjana! You're teaching and talent are a gift to others.xx

[fernandamontag]

I’ve always had a difficult time finding flows that I liked on YouTube. Yours is definitely an exception! Thank you for sharing it with the community 🙏🧘‍♀️🌸

[mfd]

This is the best routine I’ve ever done; it’s the perfect combination of strength and grace, part workout and part dance. Please post more like it!

[xiulingzhang]

Definitely one of the best yoga class I’ve done on YouTube, thank you! Looking forward to doing it every other day to master my every move!

[dbphmfm]

I would love videos of you just talking, showing us your daily life etc. You’re really inspirational

[rayyakutsarova]

I loved this practice! Made me feel very flowy and light. I haven't practice in couple of weeks and it felt great. Thank you so much ❤️

[yannmayc]

This could easily be one of the best yoga flow on Youtube! Thanks for sharing !

[Jenrawks]

THANK YOU! My FAVORITE daily flow. Overall, an amazing, nurturing, grounding, graceful sequence, with unique & creative modifications. Your voice is so calming, with the ocean waves. I most admire your courage in sharing your recovery from Depression. I’ve struggled with clinical depression and anxiety most of my life and you've inspired me to commit to a daily practice. Thank you for sharing your healing practice. The world needs this more than ever now. Please add more 45-min flows and poses to help with: Heart-opening, joy, energy, resilience, self-compassion and healing! Love & Light to you. You are a gifted teacher.

[margaretcrowley]

Thank you Sjana- this was wonderful! I loved how your flows incorporated twists and core work. Really an enjoyable practice! -Margaret from US

[morganpack]

Thanks for the practice! I love how when you put the two same sides together of the flow you end up making a full rotation around the mat!

[KiaunnaAllen]

Coming from someone who is obsessed with weight-lifting exercises, this is PERFECT! I’ve been searching desperately for yoga that actually challenges me and stretches my tight muscles at the same time and this is perfect! In the beginning I thought this wouldn’t be challenging enough then all of a sudden I was sweating bullets LOVE IT ❤️❤️❤️