Vinyasa yoga teacher Irene Pappas shares her favorite practice for building lower-body strength and stability.

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

Within the past decade, many different styles of yoga and movement have influenced Irene Pappas’s practice and teaching. “I started with weightlifting, then found Rocket and Ashtanga yoga, and eventually added in gymnastics-style strength training and calisthenics,” she says. Her teaching incorporates concepts from each of these movement styles into a yogasana-based flow designed to build strength and improve mobility.

This creative sequence from Pappas includes her favorite squats and leg lifts within a vinyasa flow, but each move can also be practiced on its own. She likes to warm up with a few minutes of light cardio and a wrist routine, but she says you can also start with some Sun Salutations or even just a Downward-Facing Dog.

Watch also A Glute and Hamstring Strength Drill Yogis Really Need.


This practice is meant to be a challenge, so don’t get discouraged if you find it difficult. “You might not be able to do all of these exercises the first time you try them— I definitely couldn’t,” Pappas says. “The first step is committing your mind to doing the hard work, and the physical strength will follow!”

Watch it Follow this 20-minute practice on video at Then, sign up for 10 more video practices with Irene at

About our teacher

Irene Pappas has studied Ashtanga Yoga, Rocket Yoga, Yoga Nidra, Animal Flow, and other functional movement styles. She has also studied with hand balancers, circus performers, movement artists, and contortionists to expand her understanding of the body and apply that knowledge in her practice and teaching. For more information, go to

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