Yoga With Adriene's Respect and Replenish: a 36-minute full-body flow
A ready-to-run 36-minute Yoga With Adriene vinyasa flow from her October TAPAS calendar — the full class timed block by block, form cues and a demonstration video for every key shape, three-level scaling, and a log for the next session.
Workout snapshot
Respect and Replenish is a vinyasa class that Adriene Mishler teaches in one continuous take. You press play, follow her voice, and let the breath set the pace for the next 36 minutes and 28 seconds. 1
| Format | One continuous guided vinyasa class, breath-led, with the count coming from Adriene |
| Length | 36 minutes 28 seconds. The video is titled "40-Minute Yoga Flow" and runs 36:28 |
| Focus | Whole body — standing strength, hips and side body, chest and shoulders, core, two closing twists |
| Level | Taught to all levels, with beginner, intermediate, and advanced scalings below |
| Warm-up | Built in, first 8 minutes 27 seconds |
| Cool-down | Built in — bridge, two supine twists, and savasana across the final 6 minutes |
| Equipment | A mat, a folded blanket for the floor work, and blocks if your hands do not reach the floor |
| Where it comes from | Yoga With Adriene's October 2026 calendar, listed for October 9 2 |
Where the session comes from
Adriene posts a free practice to YouTube for every day of the month and gathers them under a single theme. October 2026 is headed TAPAS, and the flow listed for the 9th is this one. 2
She frames the class around two words. "Welcome in some heat as you stretch, strengthen, and create space," her description reads, and "respect where you are in your yoga practice." 1
What the practice asks of you
The class runs on the breath. Adriene cues one movement for each inhale or exhale, and she calls "breath first" whenever the pace threatens to outrun it. Her instruction partway through the warrior sequence sets the terms: "even if my pace seems a little bit off from what your body needs, respect." 1
Heat arrives gradually. The standing folds and chair pose warm the hamstrings and hips, the cobras and warrior two work the chest, shoulders, and core, and she names the sensation when it lands — "welcoming that heat." By the 26-minute mark the heaviest work is behind you, and the wide-legged fold, the plank hold, and the floor work carry you down to stillness. 1
Adriene pitches the class at endurance athletes during the side-angle sequence: "If you're a runner, this type of vinyasa's gonna strengthen your running, your jogging." For a lifting week, every shape is unweighted, and the two real demands are the standing balance and the one long plank hold. 1
Before you start
- Space. An arm's width free on each side of the mat. Warrior two and the wide-legged fold both ask you to step wide.
- Props. A folded blanket or towel for the floor work, and a block or two if your hands do not reach the floor in the folds.
- A chair, if standing is hard. Adriene cues it in the opening minutes: "If you're practicing today and you're not standing or using your legs, you can do this bit in a chair." 1
- Stop for sharp pain. Come out of a shape for joint pain rather than muscular effort, and check with a doctor first if you have a condition that exercise affects. Yoga With Adriene runs the standard advice to consult a physician under every video. 1
The full class
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Give it the whole 36 minutes. The closing savasana is where the work settles, and it accounts for the last 3 minutes 43 seconds. 1
| Block | Time | What you are doing |
|---|---|---|
| Grounding and centering | 0:00–3:40 | Standing wide-footed, weight spread across all four corners of each foot, a few quiet breaths with the eyes closed |
| Warm-up flow | 3:40–8:27 | Arms overhead, standing forward fold, the fold travelling side to side, then a half-lift with the hands on the shins |
| Sun salutations | 8:27–14:11 | The flowing round, repeated, each movement answering a breath |
| Chair pose | 14:11–16:08 | Feet together, fingers interlaced behind the back, hips sitting back, chest lifting |
| Cobra and downward dog | 16:08–18:18 | Cow-and-plank pulses, three cobras, then downward dog |
| Warrior sequence, right side | 18:18–22:57 | Three-legged dog, knee to nose, warrior two, extended side angle, reverse triangle, warrior one |
| Warrior sequence, left side | 22:57–26:39 | The same sequence, mirrored |
| Wide-legged forward fold | 26:39–29:12 | Feet wide, toes turned in, folding between the legs |
| Plank hold | 29:12–30:23 | A plank held while Adriene counts down from ten |
| Floor work and savasana | 30:23–36:28 | Bridge pose, two supine twists, closing stillness |
Warm-up and grounding (0:00–8:27)
The class opens standing still. The feet sit a little wider than the hips, the toes point forward, and the weight spreads across the heel and both toe mounds of each foot. Adriene asks you to close your eyes and settle, and her instruction for the whole class arrives here: "respect your body right away right out of the gate." 1
The warm-up proper starts near 3:40. The arms reach overhead, then you hinge into a standing forward fold with the knees generously bent. From the fold the fingertips travel to one side of the mat and back through to the other, which is where the hamstrings and low back begin to open. Hands come to the tops of the feet and you rise to a half-lift, held for a count of three before the fold returns. The last stretch of the warm-up lengthens the spine against gravity, with the hands sliding up the shins toward the thighs while the shoulder blades draw together. 1
Keep the knees soft in every fold, let the neck stay long rather than craning, and hold the weight in all four corners of the feet.
Sun salutations and chair pose (8:27–16:08)
From 8:27 the class flows. The fingertips drop to come up, the body reaches overhead, folds forward, lifts halfway, steps back to plank, lowers, and returns through downward dog to the top of the mat. The round repeats, and the second pass is where the breath has to drive the movement. 1
Chair pose arrives at 14:11. The feet come together, the fingers interlace behind the back with the knuckles drawn down, and the hips sit back as the chest lifts. Adriene holds it for three counts, then releases into a fold. This is the first place the legs really work, and her tutorial for the shape flags the knees and the lower back as the two joints to watch. 3
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Cobra and downward dog (16:08–18:18)
You lower to the belly at 16:08 for a slow pulse — drop the knees, lift the chest into cow, press back to plank — and then three cobras. The form points are to hug the elbows in toward the ribs, press the tops of the feet down, and tuck the chin before uncoiling upward. 1
Adriene's own tutorial for the pose is below. It runs 4 minutes 52 seconds and slows the same material down, with a check-in on the back before the first lift. 4
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Downward dog is the reset shape of this class, and it returns between every hard passage. Adriene asks for bent knees on the first visit, the upper arm bones rotating outward, the hips sent high, and the heels reaching toward the floor without needing to arrive. 1
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The warrior sequence (18:18–26:39)
From downward dog you lift one leg into three-legged dog, draw the knee toward the nose three times, step the foot through, and rise into warrior two. Adriene builds outward from there: extended side angle, then the reverse triangle, then warrior one, before the whole sequence repeats on the other side. The first pass is where the shapes are learned, and the second is where they get held. 1
Warrior two. The anchor of the sequence. The front knee tracks over the ankle, the arms reach in opposite directions, and the gaze travels over the front hand. Adriene's cue is "head over heart, heart over pelvis," with the pinky edges of the hands pulling back to open the chest. 1
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Extended side angle. From warrior two the front leg straightens, the top arm reaches back, and you travel forward and down until the top arm and the top side of the body make one long line. The bottom hand can rest on a block or the front thigh, and the back knee can stay bent. Adriene asks for a "zip line from the outer edge of my right foot all the way to the fingertips." 1
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Warrior one. The hips square to the front of the mat, the arms reach overhead, and the chest lifts. Adriene calls it the last standing posture of the sequence, which makes it the place to hold a beat longer if the legs still have it. 1
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Wide-legged forward fold (26:39–29:12)
The feet step wide, the toes turn in, the kneecaps lift, and the body folds forward between the legs. Adriene names this as one of her favorites, "one of my favorite, most therapeutic poses," and she walks the hands back toward the heels while the heart stays forward. She also draws the line on how far to take it: the shape is "a great prep for headstand which I do not recommend today unless you have a practice of that." 1
Her foundations tutorial for the pose is the longest of the set, at 12 minutes 58 seconds. 5
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The plank hold (29:12–30:23)
You step back to plank and stay there while Adriene counts down from ten in real time. The gaze points straight down, the heels reach back, the crown reaches forward, and the low ribs hug in. The prize for holding it is the floor: knees come down, and you roll onto your back. 1
Adriene's plank tutorial breaks the same alignment down from the ground up, and it runs 7 minutes 2 seconds. 6
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Floor work and savasana (30:23–36:28)
Bridge pose opens the floor section. The feet stay grounded, the hips lift, the knees squeeze an imaginary block, and then the chest lifts toward the chin and the chin toward the sky. Adriene holds it for a few breaths and releases slowly. Her bridge tutorial runs 9 minutes 45 seconds. 7
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Two supine twists follow, right knee across the body and then left, with the opposite arm reaching out and the shoulder settling toward the floor. 1
Then the class closes in savasana for the final 3 minutes 43 seconds. Adriene's instruction is "give yourself permission here to do absolutely nothing" — the part most people cut, and the part that turns the session into recovery rather than another training dose. 1
Choose your level before you start
The clock stays where it is at every level. Only the shapes change, and the aim is to finish the class with a breath you can still control.
| Family | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Standing flow | Shorten the stance, keep the hands on the hips, and take the back knee down in the lunges | Full stance with the front knee over the ankle and both arms reaching | Deeper lunge, longer holds, and the gaze held on the top hand through the turn |
| Balance and arm work | Knees down for plank, step instead of hopping, and shorten the three-legged dog lift | Full plank and one breath per movement | Add a chaturanga to the lowering, and hold the plank past Adriene's count |
| Back bends | Cobra with the elbows hugged in and a low lift, bridge with a block squeezed between the knees | Full cobra and a bridge with the hips high | Lift the chest first, then the hips for a longer bridge |
| Floor work | Take the twists with a bent knee and stay seated for savasana if lying flat is uncomfortable | Full twists and a full savasana | Five breaths per twist, and an extra minute of stillness at the close |
Choose a column for each family before you press play, and stay in it for the whole class. The four families can sit in different columns — intermediate in the standing flow and beginner in the back bends is a normal way to run this.
Log the result
Write these down while you are still on the mat:
- The timestamp where your breath got short: ____
- The shapes you shortened or skipped: ____
- Whether the plank hold ran to the end of the count: ____
- Which side of the warrior sequence felt steadier: ____
- Whether you stayed for the whole savasana: ____
Repeat the class once a week for three weeks before you change anything. When both sides of the warrior sequence finish with an even breath and the plank hold stays level to the count, move each family one column to the right and run it again.
Cover photo: woman practicing yoga in warrior pose at home via Pexels.
References
- 1
- 2Calendar — Yoga With Adriene
yogawithadriene.com
- 3Chair Pose | Utkatasana
youtube.com
- 4Cobra Pose - Yoga With Adriene
youtube.com
- 5
- 6Plank Pose - Yoga With Adriene
youtube.com
- 7Bridge Pose - Yoga With Adriene
youtube.com
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