20 Min Vinyasa Yoga Flow | Full Body Yoga for Strength & Flexibility

Transcript

welcome to this creative venas yoga flow this is a full body practice with fluid transitions where the focus is on synchronizing movement with breath when you're ready we'll begin in child's pose so you can either keep your knees together or take them further apart then walk your hands forwards and we'll take the first few moments here tuning into the breath checking in with the body just setting aside anything else that's been going on in your life right now so that you can gift yourself this time to be fully present take a deep breath in through your nose and exhale side out through your mouth come up into tabletop then turn your fingers to face the edges of your mat and start to rock side to side warming up the wrists keeping a slight Bend in the elbows just leaning your weight from left to right then flip your hands so the fingers face face one another and the tops of the hands are down and again just rock side to side flip your hands so the fingers face forwards and then grounding through your hands with an inhale dip your belly arch your spine gaze forwards as you exhale round your back and press the floor away bringing chin to chest inhale arching the back looking forwards exhale as you round press the floor away inhale as you Arch this time holding this position as you press yourself back send the hips to the heels exhale as you round your spine and ripple forwards bring the shoulders over the wrists inhale arch your back travel back exhale round re P forwards keep this going a few more times synchronizing your movements and your breath one more inhale moving back exhale coming forwards then bend your elbows and lower yourself down with control coming to lie down on your belly bring your fingertips in front of you taking your hands a little bit wider than your shoulders with an inhale press through the fingertips lift your chest and gaze over the right shoulder exhale slowly lower down inhale lift gazing over the left shoulder and exhale lower inhale to lift looking to the right exhale to lower lower inhale to lift looking to the left and exhale to lower bring the hands under your shoulders Edge the legs together if they aren't already then press the floor away and roll onto the right side of your body and just rock forwards and back it's like you're giving the side body a little bit of a massage here then rolling back onto your belly and over to the left side rocking forwards and back massaging the left side body roll back onto your belly and press up into tabletop then extend the right leg lifting it and reach the left arm forwards lifting it up if this is too much for the the balance the left hand could always take a hold of the right elbow or if that's still challenging left hand could come down to the mat Focus your Gaze on one spot hold for a breath in reaching from your fingertips down to your toe tips exhale lower the left hand but keep the leg lifted and sweep it out to the right side slowly sweep the leg forwards and heel tow the foot in between your hands then reach the right arm up to twist open to the right side inhale exhale press away from the floor lifting up staying in your twist inhale in position exhale spin around to the left and open out your back leg to create a kickstand coming into a kneeling Warrior too inhale in position exhale lower the left hand down to the mat reach the right arm overhead lift your gaze inhale exhale press the floor away lift back up lower the hands to frame the front foot and sweep the front leg back into tabletop lift the left leg and the right arm coming back to that balance the right hand could always take a hold of the left left elbow or stay on the mat if the balance is too much keep your gaze focused on one spot hold for a breath in reaching from your fingertips down to your toe tips exhale lower the right hand down start to sweep the left leg out to the left side sweeping it all the way forwards heel Towing the foot in between your hands inhale reach the left arm up as you twist open exhale lifting up and away from the floor inhale in position exhale spin around to the right side create a kick stand with the back leg coming into a modified Warrior 2 inhale here exhale lower the right hand behind you reach the left arm up turning the chest open inhale exhale lifting back up through your modif side Warrior to lower the hands to frame the front foot and sweep the front leg back into tabletop then with an inhale dip your belly to Arch your spine tuck your toes and slowly lift the hips pushing yourself back into downward dog keep the heels raised keep a little Bend in the knees exhale Ripple forwards coming to the top of a high plank shoulders stack the wrists in inhale bend your knees arch your spine move back to down dog exhale rounding the back Rippling forwards shoulders St the wrists inhale arching the back moving back to down dog one more time exhale Ripple forwards High plank inhale back to down dog when you find your downward dog this time settle in find Stillness and ground through your hands and your feet take a moment to expand your awareness in the pose bringing your attention to what you feel and where you feel then lifting the right leg High keeping the hips Square inhale exhale bring knee to nose or as close as you can step the foot in between the hands inhale reach your arms up and Cactus the arms roll your shoulders but broaden your chest reach the arms forward shift your weight into your front foot and lift the back leg coming into Warrior 3 if you're needing some support here fingertips can always come down to the mat Focus your Gaze on one spot hold for a breath in exhale out slowly stand all the way up hug the left knee into your chest and focus your Gaze on one spot then bring the hands around the back of your knee and extend the leg this could be option one option two you might reach to take a hold of the back of the foot with an inhale lift from the crown of your head to stand tall as you exhale fold over the front leg lifting back up with an inhale release the hole of your foot standing at the top of your mat with an inhale reach the arms up exhale to fold forwards inhale lifting halfway exhale stepping back to plank holding for a breath in you can always lower the knees if you're modifying on your exhale Rock forwards and slowly lower down through chaturanga inhale you could take Cobra or upward-facing dog and exhale to downward-facing dog inhale lift the left leg High keeping the hips Square exhale bring knee to nose or as close as you can and step the foot in between the hands Reach Out arms up inhale High lunge then Cactus your arms broaden your chest roll your shoulders back reach the arms forwards as you shift forwards slowly lifting the back leg to find Warrior 3 focusing the Gaze on one spot hands can always come down for stabilizers stand up and hug the right knee into your chest find a place to focus your gaze and hands can come to the back of the knee as you extend the leg this could be option one option two you could reach to take a hold of the foot start with an inhale Standing Tall lifting from the crown of your head and as you exhale fold forwards inhale to lift back up exhale to release the leg lowering it down inhale reach your arms up lift your gaze exhale as you fold inhale to lift the chest halfway exhale to step to plank hold for a breath as you press the floor away with your exhale lower through chaturanga inhale to find your butt Bend of choice it could be Cobra it could be upward-facing dog exhale to down dog then Rippling forwards to the top of a high plank open out into side plank on your left stacking left shoulder over the wrist reaching the right arm up if you're modifying the left knee could always come down then bend the right leg lift the knee and step the foot forwards open out your back foot and with an inhale lift up into Warrior 2 exhale straight in the front leg bend the back knee shift towards the back of your mat coming into either a side lunge or perhaps coming all the way down for scasa you could use your hands for support here or bring hands to prayer turn to face the back of your mat plant the right hand reach the left arm up to twist open to the left side hold for a breath in exhale step into side plank on the right sweeping the left leg back if you're modifying side plank this side the right knee will be down focus on pressing the floor away then bend the left leg lift the knee inhale exhale step the foot forwards open out your back leg and come up into Warrior 2 inhale here exhale straight and the left leg bend the right lower down either halfway into a side lunge or all the way into skandasana pause with your breath then turn to face the front of your mat plant the left hand reach the right arm up twisting to the right hold for a breath in exhale step into plank lowering the right hand down step keeping the right foot back hold your plank for a breath in exhale lower through chataranga inhale to find Cobra or upward-facing dog and exhale to down dog relax your chin to your chest take a moment to slow your breath and lifting the right leg high this time stacking the right hip over the top of the left bend your knee and sweep the right leg forwards bringing the knee to the back of the right wrist and lower yourself down into pigeon making any adjustments you need to propping yourself up with a prop if you need then walk your hands over to the right side and start walking them away from you so that you begin to fold over the right leg over the right knee so just a little bit of a fold and a side Bend relax your head relax your neck plant the hands on the mat step all the way back to downward dog then lift the left leg High stacking the left side hip over the right bending the knee then sweep the leg forwards bring the left knee behind the wrist and lower yourself down into pigeon and walk the hands over to the left side and start walking them away from you so that you begin folding over the left leg relax your head relax your neck and settle in with your breath plant your hands on the mat and lift your chest and then step back to down dog Ripple forwards do plank inhale in position exhale lower all the way down to your belly then relaxing Your Arms by your side untuck your toes with an inhale lift the arms lift the legs coming into Locust roll your shoulders back lifting as high as you can slowly release and lower down bring your hands under your shoulders press up into tabletop and from tabletop keeping your hips over your knees walk your hands forwards and sink your chest down into puppy pose you can either rest your chin or your forehead on the mat here and slowly lift your chest come back into tabletop and sit yourself all the way back into a kneeling position sit your hips over to the right side and place the Left Hand by the left side then reach the right arm up and over as you bend to the left you can relax your head towards the left shoulder lift back up and take the hips over to the left side place the right hand by your right side and reach the left arm up and over relaxing right ear towards right shoulder lift yourself back up just coming back to a kneeling position resting one hand on belly one hand on heart so that you can feel your breath and settling the eyes closed and as you connect to your breath focus on the present moment just observing your inhale and your exhale lower your hands to your knees keep the eyes closed just for another moment or two soaking in the practice when you're ready flick your eyes open thank you so much for joining me for this class I hope that you enjoyed the flow hopefully it's left you feeling more grounded more present thank you again for your time and your energy I'll see you for another class