Here is a 45-minute Vinyasa flow sequence with specified asanas:

1. Begin in Mountain Pose (Tadasana) - Stand tall with your feet hip-width apart, arms relaxed by your sides.
2. Inhale, raise your arms overhead, and exhale, fold forward into Forward Fold (Uttanasana).
3. Inhale, lift halfway into Halfway Lift (Ardha Uttanasana), lengthening your spine.
4. Exhale, step your right foot back into a lunge, and lower your right knee to the ground. Inhale, lift your arms overhead for Low Lunge (Anjaneyasana).
5. Exhale, step your left foot back into Plank Pose (Phalakasana).
6. Inhale, shift forward into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your elbows close to your sides.
7. Exhale, lower all the way down to the ground. Inhale, lift your chest into Cobra Pose (Bhujangasana).
8. Exhale, lower back down and press up into Downward Facing Dog (Adho Mukha Svanasana).
9. Inhale, step your right foot forward into Low Lunge on the other side.
10. Exhale, step your left foot forward to meet your right foot in Forward Fold.
11. Inhale, rise up to Mountain Pose.
12. Exhale, bring your hands to your heart in Prayer Pose (Anjali Mudra).
13. Inhale, extend your arms overhead and arch back into a gentle Backbend.
14. Exhale, fold forward into Forward Fold.
15. Inhale, lift halfway into Halfway Lift.
16. Exhale, step your left foot back into a lunge, and lower your left knee to the ground. Inhale, lift your arms overhead for Low Lunge.
17. Exhale, step your right foot back into Plank Pose.
18. Inhale, shift forward into Chaturanga Dandasana.
19. Exhale, lower all the way down to the ground. Inhale, lift your chest into Cobra Pose.
20. Exhale, lower back down and press up into Downward Facing Dog.
21. Inhale, step your left foot forward into Low Lunge on the other side.
22. Exhale, step your right foot forward to meet your left foot in Forward Fold.
23. Inhale, rise up to Mountain Pose.
24. Exhale, bring your hands to your heart in Prayer Pose.
25. Inhale, extend your arms overhead and arch back into a gentle Backbend.
26. Exhale, fold forward into Forward Fold.
27. Inhale, lift halfway into Halfway Lift.
28. Exhale, step or jump back into Plank Pose.
29. Inhale, shift forward into Chaturanga Dandasana.
30. Exhale, lower all the way down to the ground. Inhale, lift your chest into Cobra Pose.
31. Exhale, lower back down and press up into Downward Facing Dog.
32. Inhale, step your right foot forward into Warrior II (Virabhadrasana II).
33. Exhale, bring your hands to the ground and step back into Downward Facing Dog.
34. Inhale, step your left foot forward into Warrior II on the other side.
35. Exhale, bring your hands to the ground and step back into Downward Facing Dog.
36. Inhale, step your right foot forward into Warrior I (Virabhadrasana I).
37. Exhale, bring your hands to the ground and step back into Downward Facing Dog.
38. Inhale, step your left foot forward into Warrior I on the other side.
39. Exhale, bring your hands to the ground and step back into Downward Facing Dog.
40. Inhale, step or jump your feet forward into Forward Fold.
41. Exhale, fold forward into Forward Fold.
42. Inhale, rise up to Mountain Pose.
43. Exhale, bring your hands to your heart in Prayer Pose.
44. Inhale, extend your arms overhead and arch back into a gentle Backbend.
45. Exhale, bring your hands to your sides and come back to Mountain Pose.

Remember to listen to your body and modify or skip any poses that don’t feel right for you. Enjoy your Vinyasa flow practice!