In this 15‑minute power yoga video, instructor Lindsey Baumgren guides viewers through a full‑body, body‑weight workout that blends traditional vinyasa flow with strength, balance, and cardio elements. The session begins with a warm‑up that includes mountain pose, side‑body stretches, and forward folds, then moves into a dynamic flow of high plank, chaturanga, upward/downward dog, and repeated sun‑salutation‑style sequences. Throughout, Lindsey offers options for low‑impact modifications and cues for alignment (e.g., elbows by ribcage, shoulders over wrists). The routine progresses to standing work: crescent lunges, airplane balances, single‑leg mountain poses, and warrior II, interspersed with cardio bursts such as high knees, side‑step jacks, and squat jumps. Strength is built via pulse variations, plie‑squat sequences, and glute bridges, while core engagement is emphasized with hollow rocks and hollow holds. The class concludes with a cool‑down that includes happy baby, bridge, full‑body stretches, and a final relaxation. Lindsey repeatedly encourages participants, offers breathing cues, and invites viewers to repeat the workout, extend it to 30 minutes, or explore more sessions on nourishmovelove.com.
Chapters
Hi, I'm Lindsey Baumgren of Nourish Move Love. And today we're doing power yoga, a 15 minute power yoga routine you can do at home with just your body weight. So grab a yoga mat, roll it out, get some water, and let's get started. We're gonna jump right into our flow today. That's gonna be our warm up is gonna be part of our flow, so we're just gonna get right into it. So go ahead, start in mountain pose. Ankles and knees to touch if that's comfortable for you. We're gonna reach up nice and tall. Big inhale. Give me a baby back. Squeeze the glutes. Nice. Reach up. Have that right wrist grab the left wrist. Reach up and over. Give me a side body stretch. If it feels comfortable for you, take it all the way down and around. Start to wake up that body. Good morning. Switch it out. Grab your other wrist. All the way over. Side body reach. And again. All the way down and around. If that feels good for you. Nice. From here we're going to go to a forward fold. So I'm going to turn to the side right here. You're going to fold. Find your first forward fold. You can take a little bit wider base with your feet. If that feels good for you, you're just gonna find that forward fold here. Let it all hang heavy, melt towards your ground. Now you're gonna reach your fingertips out. Lift up halfway. Inhale, flat back, tight core. And then just fold it up again. From here we're going hands to the ground, step back or hop back. Find that first high plank. High plank. Woo. Yes. Fire up that core. Shoulders over wrists. Core is nice and tight. Your option in plank is always to drop down to one or both knees. From here we're gonna shift that weight forward. Elbows fall by the ribcage. Halfway chaturanga. And then you can drop your quads to the mat. Push up. Give me a cobra. Shoulders fall down away from the ears. You don't have to look up and arch your back. Just opening up through the front. Tuck the toes under. Push up. Find your first down dog. That feels good. Right down dog. Wake it up. Nice work. From here, look at your hands. You can step or float or jump to the top of your space. You're gonna rise up, find that mountain pose. Big inhale. Reach back. Reach forward. Forward. Fold again. Let heavy inhale. Lift up halfway. Again. Plant those hands. Step or hop back. High plank. Hold here. Shift forward. Lower. Halfway chaturanga. Up dog this time. Or cobra. You get to choose up Dog is where you lift your quads off the mat versus Cobra. Your quads are on the mat. Tuck the toes under. Down dog. Pedal out the heels. We're gonna do it one more time. All right, you guys, look at your hands. Step or float. Hop to the top of your space. Rise up. Mountain pose. Reach it back. Take a nice little stretch. And forward. Fold it up again. You can let those knees fall a little bit. Plant the hand. Step or float back. High plank. Hold here. Shift forward. Lower. Halfway up Dog or cobra, you choose. Quads on or off the mat. Tuck the toes down, dog. Nice work. All right, moving on. From here, we're gonna go down dog. So pedal your heels and then press your heels towards mat. Hold it here. Shift forward. Find a high plank for me. So right here, it's down dog to high plank. You can stay right here. Down dog to high plank. Your other option. Add a push up for me. Down dog. High plank, lower down. Push up right back. Up. Down dog. Drive. Drop your chest and push right back up. Your option. Drive. Drop to the knees. Push up, up to down, dog. You choose the flow. It's a push up to down, dog. Just adding on that little push up to down, dog. Nice. Right here. Two more. Yes, you can. Push it forward. Push up to down, dog. Give me one more. Yes, you can. Come on. And down dog. Nice. Take it forward. Find that high point. Hold it here. I'm gonna go to chaturanga. You're gonna hold your chaturanga? Yes, you can shift forward, lower down. Tuck those elbows to your side. Hold for 5, 4, 3, 2, 1. Knees to the mat. Push back, child pose. Stretch it out. Open up the hips. Sit your hips back towards your heels. Nice work. All right, guys, moving on. A little bit more in. Down dog. And out of here. And you're up. And we're moving on. Okay, so it looks like this. Find your down dog. Float your right toes up high towards the sky. You're gonna pull right knee, left elbow, center back. This time, step through, crescent lunge. Rise up. Okay, repeat it. Plant the hands, float the leg back. Right knee, left elbow, center back. Now float through. Press it. Lunge. Yes. Flow through it. You got it. Send it back right here. Right knee, left elbow, center back. Can you tap the elbows each time? That is your challenge. Yes. You got it. Float it back. Go. Right knee, center back. Step through, crescent lunge. We got slippery toes here. Get those sweaty feet. We're take one more. One more. Are you ready? Send it back. Right knee, left elbow, center back. Step through, crescent Lunge. Hold your crescent lunge. Hold it here. Get nice and low. Find that alignment. Low, low, low. In that front leg. Reach those arms overhead. From here, can you pick up your back leg? In airplane. Flex your back foot. Find balance and stability in that front leg. Now airplane. Your arms back. We do back. Belly's tight, arms are back. Can you hold it here? Flex that back foot. Pulse the leg and the arms back and glute as you find balance in your standing leg. For eight, seven, six. You got it. Five, four, three, two, and one. Rise up. Single leg mountain pose. Nice. Right, from here, I'm turning back to you. Are you ready? We go cardio. High knees. Get them up, get them up, get them up, get them up, get them up, get them up. High knees, high knees. Pump arms. Your option. Low impact. Right here. Okay? We're taking high impact. Pump them, pump them. You want a challenge? I got one for you. Get your arms up. Twist, twist, twist, twist. Come on. Yes, you can. Push it, push it. Power yoga. We're adding in some cardio burst to push your heart rate. Come on. 8, 7, 6. Stay with me. 5, 4, 3, 2, 1. Reach up. Mountain pose. Where it all starts. Ankles and knees to touch. Find your breath. Okay, Sit back to chair. Open arm twist to the right. Rise up. Mountain toes. Sit back to chair. Open arm twist to the left. Knew it. Again. Each side, rise up. Open arm, twist to the right. Sit back to chair. Weighted in the heels. Rise up. Other side. Nice. Rise up this time. Hands to heart center. Sit down. Nice and low. Nice and low. Now look over to your right side. Take your elbow over to the right side. Right here. Hook it in. Sit your hips back. Get low from here. Can you give me revolved chair? Can you open up those arms? Open them up. Open up that chest. Yeah. Now transfer your weight into your right leg. Can you step your left leg back? Revolve, lunge. Yes. You are so awesome. For 4, 3, 2. Rise up. Crescent lunge. Flow through it. Plant the hands. Step back. Chaturanga. Up dog to down dog. Nice work, you guys. Stretch it out. Yes. From right here. I'm gonna stay facing you this time so you can see from the front. We go right back to how we started. Okay? This time, other leg flies high. Left leg to the sky. Left knee, right elbow. Right elbow. Tap it. Other elbow. Shoot it back. Now you're gonna step forward. Crescent lunge. Crescent lunge. Back step. Flow right. Plant the hands. Three legged down dog. Left knee, right elbow, center. Take it back. Now step through. Crescent lunge. It's a nice little plunge flow right there. Right? Plant the hands, kick it back. Core, right here. Feel the core. Tap the elbows. Tap. Shoot back. Step forward, rise up. Find that balance. You got two more? Yes, you can. Plant the hands, shoot it back. Tap the elbows. Tap the elbows. Shoot it back and crescent lunge. You got one more? Yes, you can. Come on. Shoot it back. Tap the elbows. Use that core. Tap the elbows. Scoot it back. Step your crescent lunge. Hold that crescent lunge. Yep, right here. I can see you. Can you get a little lower? I think you can. Come on. Right here. You got it. Rise up. Single leg, mountain pose. Hold that right knee up. You got it right here. Single leg, mountain pose. Nice. Airplane it. Shoot it back. So I'm standing on my other leg this time. Right here. Pinching my shoulder blades. You're gonna pulse it. Pulse, pulse. Up and up. Squeeze your back. Squeeze your shoulder blades. Eight, seven, six. That back foot is flexed. My hips are square to the ground. You get 3, 2, 1. Rise up. Single leg, mountain pose. Hold it here. Step down the chair. Step down to chair. Sink the hip back. Think the hip back, weight and heels. Can you wiggle those toes? All right, ready? I got another cardio burst for you. Starts like this. Step to the right for two, center two. Go left for two, center two. You're opting a stay right here. Center two, to the side for two. Center. This is an option. You stay right here. You want something more? We go wide, narrow, wide, narrow, wide, narrow, wide, narrow, wide. You're gonna get low on that third one. Out, in, out, in, out. Get low. Come on. Yes, you can. Landing softly on the toes. Staying low in the leg the entire time. Feel the fire building in your legs. Feel your heart rate rising. Are you getting there? Can you add some arms with me? Boom, boom, boom, boom, boom, boom. Yes. Add those arms. Low, low. How low can you get? You got five. Come on. Four. Stay in it. Three. Yes, you can do. Last one. Shake, shake, shake, shake, shake, shake. Nice work, you guys. Find that chair. Pose. Reach up, sit back in a chair. Weight in the heels. Okay? This time, prayer. Twist other side. Twist it right here. Sink those hips back. Find that revolves chair. Other side. Can you open the arms? Can you open up? Find that stability. Transfer the weight to your left leg. Can you step your right leg back to lunge? Try it, try it. Yes. Find that balance for four. Three, two. Pull your belly tight. Use your core to lift you up. Crest, lunge. Nice work. Flow through. Hands to the ground. Step back. Chaturanga. Up Dog. And down. Dog. Nice work. Look at your hands. Step or float or jump to the top of your space. Moving on. Warrior 2. Find your first. Warrior 2. Doesn't matter which way you're going. We're gonna go both ways. Right here. Warrior 2. Get low in this front leg. Heel to arch alignment. Push into those pinky toes right here. Palms. Go. Lunge. Lift. Get low. Come on. Down and up. Shoulders. Feel them. You can work your upper body with just your body weight, but you have to create the resistance. Create resistance with your body weight. Get low in this leg. Come on. You got four. Three. Come on. Two. Hold it here, hold it here. Home to the front. Pushes. Tiny pushes. Push your palms to me. Squeeze your chest. Eight. Seven. Six. You got it. Five. Four. Three. Two. Rise. Up. Star pose. Heels in, toes out. Take it down. Horse pose. Yep. Plie. Squat. Horse pose. You call it what you want to call it. I don't care. Tiny pulses. Down, down. Heels in, toes out. Pulse. You want to challenge? Pop your right heel. Pop it. Eight. Seven, Six. Five. Get low. Four. Three. Two. Switch your heels. Switch them. Come on. I know it burns. Legs on fire. Inner thighs. Eight. Seven, six. Stay with me. Five. Can you pop both heels? Three, two, one. Get them up. Get them up. Hold it here. Don't pulse. Find stability. Tuck your tailbone. Get those arms in front of you. Or maybe overhead. Oh, feel the burn. Feel it. Embrace it. Because you got four. Three. Two. Stand it tall. Put your feet in. Jack it up. Jack, jack. Eight. Jack. Eight. Squat jump. Eight, Seven, six, five. Find a chair. Three, two, one. Take it low. Right here. Jump, jump. Come on, you got eight of them. You're halfway. Your option. Take out the jump. You can always take it out. Two. Back to jack. Jack. Low impact. Tap, tap. Come on. Finish. Forward. Back to jump. 2. 1. Find your chair. Jump, jump. Come on. Yes. Give me four. Three. Two. Eight. More jacks. Eight. Seven. This is it. Six. Five. Four. Three, two. One. Warrior Two. Other side. Right into it. Come on. Stay with me. You're almost done with this. 15 minutes. Arms are up. Get low in this leg. Get low. Right here. Lunge. And lift. Palms are up. Lift. Inhale. Exhale. How low can you get in that front leg? Push it down. Up, down. Come on. You got four. Yes. Three. Stay with it. Two. Last one. Get low this time. Palms to the back. Press back. Back. Squeeze your back. Great resistance with your upper body. Yes, you can. 8. 7. 6. 5. 4. 3. 2, 1. Stand up. Star pose. Take it to the top of your space. Roll it all the Way down. We're going to the ground. Yes. It gets good right here, right? It gets good right here. Arms overhead if you can. Legs are long. Can you lift your neck and shoulders off the mat? Pull your belly button back towards the ground. Hold here. Now can you lift your legs? Hollow rock, alternating knee pose. Yes. Left. Come on. Pull right. You gotta use that core. Finish this sequence right here. Come on. You're optioning. The opposite leg can always rest on the mat. Right here. 10. You got it. 9. Core is tight. 8. Finish with me. Come on. Yes, you can. 6. 5. Stay in it. 4. Hold your hollow rock. 3. You're almost there. 2. And hold your hollow rock. Just hold for 8. 7. Drive your low back into the mat. You got 4, 3, 2 and 1. Knees to the chest. Roll out the spine. Awesome work, you guys. Those 15 minutes, they flew. So we're gonna take a quick stretch starting. Happy baby. Grab your toes, arches of your feet. Roll your low back side to side. Press the elbows to the inner thighs. Roll it out. Nice work, you guys. That was fun. You can use this as a warm up. You can use it as a cool down. You can use it as your workout. You can do it again. Repeat it, make it a 30 minute workout. Whatever you want. From here, plant your heels onto the ground. We're going to bridge. Okay, so heels are on the ground nice and close to your butt. You're going to lift your glutes up off the ground. And if you want, find your hands underneath your bottom and find the chest expansion with the glute bridge. This feels good. Open up the chest. Open it up. Lift the glutes. Squeeze, squeeze, squeeze for four, three, two and one. Take it down again. Take a nice long body stretch. If you want, you can stay right there and lay down and take a couple minutes of you time. Awesome job. Thanks so much for joining me. Come back, do this power yoga workout again. We're going to with me. I'd love to see you back and check out more workouts on nourishmovelove.com thanks, guys.
