In this 10‑minute vinyasa yoga video, Angelica (Yoga Liberty) guides viewers through a concise home practice that emphasizes breath, alignment, and mindful movement. The session opens with a brief invitation to subscribe, then moves into grounding and deep nasal breathing. She leads a wide‑legged stance that transitions into side‑opening poses (Trikonasana and side‑angle variations) with detailed cues on foot placement, knee alignment, and chest openness. The flow continues with Warrior II and Utthita Parsvakonasana, where Angelica stresses keeping the chest lifted rather than collapsing the bottom hand. After a series of forward folds and a gentle transition to standing, the practice shifts to seated hero’s pose (Virasana) with two short thoracic backbends, focusing on hip‑forward positioning and upper‑back lengthening. The session concludes with a brief seated meditation, gratitude, and a final reminder to subscribe, ending with a warm namaste.
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Hi, I'm Angelica, also known as Yoga Liberty. Welcome to this 10-minute flow. I'm trying to get this channel to 10,000 subscribers, so if you would help me by lighting up that follow button. Most of the people who watch my videos don't subscribe, and it would mean so much to me and help me to be motivated to bring you even more content if you would light up that subscribe button. So please definitely do. And the next thing we're going to do is spread our toes, ground down through the earth, bring our hands to the heart center in Samasthiti. Breathing deep here, in and out through the nose. Deep inhale, deep exhale. Deep inhale. Deep exhale. Hands come onto the hips. On your exhale, step your left foot out, then step your right foot out, coming to a wide-legged stance. Turn your left foot towards the front of your mat. Bend into your left knee. Press through the outside of the back foot. Arms come in line with each other. Everything on the side of our body is facing towards the side of the mat. We have this whole opening here, and the only thing that's going to move is you're going to take your head and turn and look over your middle finger. Breathe deep here, in and out through the nose. We'll hold this posture as we press through the outside of the back foot, bending into the knee. Knee comes directly over the ankle, maybe slightly behind. We don't want to bring it forward of the ankle. Just breathing deep here. Feel it in your inner thigh. Then when you're ready, inhale, sweep the arms to the sky, straighten the front leg, turn to the opposite side. Arms come out to the sides again. We're going to focus on keeping everything at the side of the mat. Breathing deep here, in and out through the nose. Deep inhale. Deep exhale, bend into the front knee, press through the outside of the back foot. Keep both feet evenly distributed with weight. You're doing great. On your next inhale, bring the arms to the sky, bring your hands onto your hips. Inhale, lengthen the spine, bring the toes slightly inward, and then exhale, just chest, fold forward, breathing deep here in and out through the nose. We'll keep our hands on the hips. Press your feet into the ground, slowly roll up to standing. Excellent. Turn your front foot to the side, straighten the front leg, press through the outside of the back foot, arms come out to the side again. Our whole body is facing towards the side of the mat. You're going to take your hip and pivot it back. You're going to reach your arm forward, reach, reach, reach, reach, reach, and then just bring that hand onto the leg. Upper arm comes to the sky, turn and look facing the palm. Breathing deep here, in and out through the nose. Try to keep our wrists, our shoulders, and our arms in line with each other. In line with the ankle, breathing deep. Bring your top hand onto your hip, turn, look back at your big toe, slightly bend the knee, bring it back up, straighten the arms to the sky, turning the opposite foot, bringing the arms to the side. Pivot the hip back, reach forward, reach, reach, reach, and then bring that hand down onto the leg. Again, Trikonasana on the other side. Breathing deep here, in and out through the nose. Good. Top hand comes down to the hip. Turn, look at the big toe, slightly bend the knee, bring it back up. We're going to pigeon toe both feet inward. This time we're going to inhale, reach the arms to the sky. Exhale, fold forward, hands come in between the feet. Inhale, look up and lengthen. Exhale and fold. Breathing deep here, in and out through the nose. Deep inhales, deep exhales. Bring your hands onto your hips and slowly roll your way up to Standing. Turn your front foot forward again. Now you're going to bend into that knee. We're going to bring it right into Virabhadrasana 2. We're going to bend that elbow, bring it onto the front leg, and extend your top arm over for Utthita Parsvakonasana, Extended Side Angle Pose. Looking up to the sky as you breathe deep in and out through the nose. Keep a really nice long lengthening from the toe to the fingertips. See if you can focus on evenly distributing the weight in both feet and breathe deep here in and out through the nose. The side of our body is open to the side of the mat and our chest is open toward the sky. We're not collapsing down. So oftentimes people are obsessed with bringing the bottom hand to the ground here, but what that does is it collapses the chest. They compromise the chest in order to bring the hand down. And instead, I invite us to keep the chest open and up as we breathe here, really getting the benefit of this posture and the rotation in our back. Nice. Slowly bring it back up. Hand onto the hip. Press into the front foot. Bring it up. And we'll just nicely and smoothly switch sides here for Utthita Parsvakonasana on the opposite side. Breathing deep here and out through the nose. I want you to notice how this is different from side to side. How does it feel different in this posture than it did on the other side? And then bring your hand onto the hip, slowly bring it up to center. Turn both feet inwards. Inhale, lengthen the spine. Exhale, let's fold forward. Grab onto those big toes in a yogi toe lock. Bend out the elbows as you inhale, look up, lengthen. Exhale and fold. Now bring your hands onto your hips again. We're going to slowly roll our way up. Jump your feet together or just step them together. From here, inhale, reach your arms to the sky. Exhale and fold forward. Inhale, look up and lengthen. Exhale, plant your hands, bend one knee and then the other knee, coming down onto your knees, sitting back. Into Virasana, Hero's Pose. We're going to do a couple of back bends here. So coming up onto the knees, bring your hands onto your back. I like to make little fists. I want to press the hips forward, draw the elbows towards each other, and let your chest open as you breathe deep here in and out through the nose. Our focus wants to be on bringing those hips more and more forward so the bend is more in our upper middle back. So really think about lengthening the front body in this back bend. And then we'll slowly come down, sit back onto the heels into your Hero's Pose. Pull your pants up if you need to, bring your shirt down, whatever you got to do. Bring your hands onto your knees and breathe deep here, in and out through the nose, as you close your eyes. We're going to do that two more times. Come up onto the knees, hands onto the hips. We're balancing out all the forward bends that we did in our standing with some nice, quick, easy, relaxing back bends. Hips are forward. I try not to do the hands down onto the heels because I find that most people move into their low back instead of in their thoracic when they're doing that. And we want to pretend that we're pressing our hips into a wall in front of us. And then slowly come back down. Relax here. Pull up your pants if you need to, girls. Or guys, whatever. Close the eyes. Feel the prana life force energy moving through your body. One last time, we're gonna come up onto our knees, bring our hands onto our back, draw the elbows towards each other, press the hips forward. Really focus on that thoracic upper middle back right behind the breastbone. Lengthening the front body. And then come down into Adho Mukha Virasana. Spread the knees, bring the arms forward. Forward folding hero's pose. We're just going to sit here for a few breaths. Let the low back relax. Let your body relax into this posture, releasing. When you're ready, go ahead and slowly walk your hands up. We're going to bring those knees together. Come over to your left side. Bring your hip down. Bring your leg around, coming into a nice easy seated posture. The light within me honors the divine and beautiful light within each and every one of you. I'm so grateful to you today for joining this practice with me. Thank you so much again. My name is Angelica. Definitely hit the subscribe button if you would like more videos. Namaste, my friends. You have a wonderful, blessed, incredible, amazing day. Thank you for practicing yoga with me.
