Strong Foundations Flow (Beginner-Friendly) | Day 33 | 75 Hard YOGA

Welcome to Day 33 of the 75 Hard YOGA Challenge!

Today we slow down, dial in the fundamentals, and build strength from awareness. This Strong Foundations Flow is beginner-friendly but make no mistake, you’re going to feel the work as you refine your control, alignment, and breath.

If the last two days challenged you… this is your reset.

Less about pushing harder.
More about moving smarter.

✨ What you’ll focus on today:
• Core engagement + bandha awareness
• Simple transitions done with precision
• Grounded strength in the basics
• Breath-led control and stability

Strength doesn’t only show up in power poses,
it’s built in the moments you move slowly and stay present.

Breathe deeper. Move better.

Let this class remind you how strong you already are. 💪🧘‍♀️

🔥 Want more strength-based yoga?
Start here ⬇️

💪 Join me for the 7-Day Core Drill Challenge

Build strength and control where it counts. Let's LEVEL UP your practice together!
→ https://www.ashleysutrasclb.com/lazy-...

🎯 Ready to train 1-on-1 inside the Body by Bandha Method?

→ Learn more & Join the waitlist here → https://www.ashleysutrasclb.com/the-b...

📘 The Ultimate Core Guide PDF

Learn how to engage your bandhas, breathe with power, and build strength from the inside out with my Downloadable PDF Ebook.
→https://www.ashleysutrasclb.com/ultim...

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Move at your pace. Listen to your breath.
Modify anytime. Your practice, your strength.

🙏 If this class supported you, like + comment to let me know!

Make sure you’re subscribed so you don’t miss Day 34, we keep leveling up together.

Namaste 🤍

Ashley

00:00 Welcome + Intention
03:17 Ground + Seated hip and spine Warm-up
06:03 Foundational Flow Warm-Up
12:35 Low Lunge to Half Split Flexibility + Stability
24:31 Warrior Flow, Alignment + Control
27:31 Beginner Backbends + Lunge Variations for Hip Strength & flexibility
32:37 Boat Pose Core Activation
33:41 Stretch + Cool Down
40:13 Pigeon Pose Hip Stretch, Beginner-Friendly Options
44:38 Breath, Reset + Mini Bandha Check-In
45:39 Relaxing Savasana for Nervous System Reset + integration
48:12 Outro + Intention setting for your day


🎥 Filmed & led by Ashley Bonomo


⚠️ Disclaimer:
The yoga, breathwork, and movement practices shared on this channel are for educational and informational purposes only. By participating in any class, tutorial, or guided session, you acknowledge that you are responsible for your own health and well-being. Please consult your doctor before beginning any new exercise routine, especially if you have any injuries, medical conditions, or concerns.

By using this content, you agree to practice at your own risk. Ashley Bonomo and Sutras-CLB are not responsible for any injuries or issues that may arise. Listen to your body, modify as needed, and honor where you are in your practice.

⚠️ Disclaimer: This video is not affiliated with or endorsed by the official 75 Hard Challenge. It was independently created to support those completing 75 Hard with intentional, strength-based yoga workouts that meet the daily movement requirement. Always consult your physician before starting any new fitness program.