35-MIN VINYASA YOGA FLOW | Full Body | All Levels

Hey everyone, my name is Elaine. I'm going to take you through a Vinyasa flow class. Feel free to move this at any pace that you like. Always take modifications and adjustments as you need and just have fun with it. We're going to begin in a child's pose. You're going to hit your hips, sorry, knees down to the floor. And then sink your hips all the way back towards your heels. Get really long through your arm bones as you walk your hands out. Forehead comes down to the mat and then just start to breathe. You start to breathe in and out of the nose. Breathe in through the back body. And then gently walk the hands over to the left side of the room. Stretch out through the right hip. You want the hands over now to the right side of the room. Get really long through the left side, left or forehead down to the mat. Take it back through to center. Make your way up into a tabletop position. Hands underneath the shoulders, knees underneath the hips. If you rest through a cat and cow, so it'll be an inhale to look up, to drop your belly to lift the tailbone and then exhale. As you round chin to chest, press through the shoulder blades, Tuck the tailbone down. Inhale to come up. Cow pose. Exhale through cat. A few more rounds through each side. Breathing in to look up. Breathing out. Compress. Finding rain to a neutral spine. Place the left palm onto the mat right underneath the chest. Inhale, reach the right arm up to twist. Exhale, Thread the needle. Come down to the right shoulder. Keep your left hand where it is. So reach the left hand up and out through the left shoulder blank. And then slide the left hand back down. Take and twist. Reach up towards the right and the right hand down. Inhale, reach the left arm up. Exhale, thread the needle. Come on down to the left shoulder. Right hand can stay in front of the face or reach along out through the right hip. Pull the right hand back down. Take it. Inhale to reach the left arm up and twist. Exhale to a tabletop. Downward facing dog. Tuck your toes under. Really lift through the hips. Press through the heels. Stretch and lengthen through the backs of the legs, bending one knee and then the other. Grounding down through the palms. Get really long through the arm bones. And just pause here for three breaths in stillness. Strap your head. One more breath. Keep the left foot where it is. Inhale, reach the right leg up. Three legged dog Exhale, bend the knee and stack the hip. Let the right heel drop over to the left. Inhale, straighten through the right leg Square off your hips. Exhale. Draw your knee toward your nose. Hover. Press out of your shoulders. Inhale, reach it back. Three Legged Dog Exhale. Knee to nose. Inhale it back. Exhale, knee to nose. Into a low lunge. Step the right foot through, right between the hands, left palm down. Inhale. Reach the right arm up and twist. And then place the right hand up. Use the Inhale. Lengthen out of the chest. Lift out through the left hip. Exhale wide pyramid. Press both legs straight as you pike the hips. Drop your head. Inhale through a low lunge. Exhale. Downward facing dog. Inhale, high plank. Exhale all the way down to the belly. Untuck your toes. Bring your feet together to touch hands by your ribcage, elbows towards the ceiling. Inhale, Baby Cobra. Lift through the kneecaps. Lift from the back of the head through the spine. Open through the chest. Stay here and breathe in. Stay here and breathe out. One more inhale. Maybe come up a little higher. Exhale. Lower it down. Child's pose. Inhale through a tabletop. Exhale. Downward facing dog. Inhale. Reach the left leg up. Exhale. Bend the knee and stack the hip. Inhale. Straighten through the left leg. Square it off. Exhale, knee to nose. Inhale. Reach back. Exhale, knee to the left shoulder. Inhale. Three Legged Dog Exhale, Low lunge. Inhale. Reach the left arm up and twist. Stay and then gently place the left hand down. Inhale to pull the chest forward. Exhale wide pyramid. Press both legs straight. Inhale through a low lunge. Exhale. Downward facing dog. Inhale, High plank. Exhale all the way down. Untuck your toes. This time, Interlace your fingers behind your lower back, right above your tailbone. As you inhale, start to lift your chest. Lift your legs. Shalabhasana. For a locust variation. Just stay with the breath. Take another inhale. Stay with the exhale. One more inhale, maybe a little higher. Exhale. Release. Tuck your toes under. Inhale. High plank. Exhale down dog. Look to your hands. Walk your feet to the top of the mat. Find a rag doll. Separate your feet hip width distance. Two fists between your big toes. Bend your knees a lot. Soften. Fold through your hip crease. Maybe grab opposite elbows as you sway side to side. Sway to stillness. Heel, toe. Your feet together to touch. Release the grip if you have it. Inhale halfway. Lift long spine. Exhale forward. Fold twice more. Inhale. Lengthen out. Exhale. Release one more Inhale. Really long spine. Crown of the head through the tailbone. Exhale. Fold. Inhale. Chair pose. Bend your knees. Sit your hips back towards your heels. Arms reach up towards the sky and sit a little bit lower. Shift the weight back. One more Inhale a little lower on the exhale. Inhale. Come all the way up to standing Urdhva Hastasana Exhale, Hands to prayer at your heart. Samasthiti One big inhale. Open up your mouth and exhale, setting the intention for your practice. On your next inhale, reach your arms up and over your head. Urdhva Hastasana Exhale forward. Fold. Uttanasana Inhale halfway. Lift. Exhale. Downward facing dog. Inhale, high plank. Exhale through Chaturanga. Keep the elbows in close. Lower halfway down. Inhale. Upward facing dog. Roll forward. Lift the thighs. Pull the chest through. Exhale. Downward facing dog. Three breaths. Two. Look to your hands. Walk your feet to the top of the mat. You arrive. Inhale halfway. Lift. Exhale forward. Fold. Inhale. Come all the way up to standing Urdhva Hastasana. Exhale forward. Fold. Hinge through the hips. Inhale halfway. Lift. Exhale. Downward facing dog. Inhale, high plank. Exhale, Chaturanga. Inhale. Upward facing dog. Exhale. Downward facing dog. Three breaths, 2. One. One more sun A. Lift your hands. Walk your feet to the top of the mat. Inhale halfway. Lift. Exhale. Fold. Inhale. Come all the way up to standing Urdhva Hastasana. Exhale forward. Fold. Inhale halfway. Lift. Exhale down dog. Inhale high plank. Exhale, Chaturanga. Inhale. Upward facing dog. Exhale. Downward facing dog. Three breaths. 2 1. Inhale. Reach the right leg up. Exhale. Knee to nose. Inhale it back. Exhale Low lunge. Inhale. Reach the right arm up and twist. Exhale. Right hand down. Inhale, high lunge and stay soften through the left knee to slide the left hip forward. Shoulders over your hips. One more breath. Breathe in. Maybe bend a little deeper into the right knee. Breathe out. Warrior 2. Spin the left heel down. Open up the hips and the shoulders. Press a lot into the outside edge of the left foot to bend into the right knee as it tracks over the right ankle. Inhale. Fly your warrior. Turn your right toes up and in. Square your shoulders. Square your hips. Exhale. Warrior two to the back. Open up the left knee, the left hip and breathe. Inhale. Reverse warrior. Keep the bend in the left knee. Reach back. Exhale. Low lunge. Downward facing dog. Step it left foot back. Inhale High plank. Exhale, Chaturanga. Inhale, Upward facing dog. Exhale. Downward facing dog. Inhale. Reach the left leg up. Exhale Knee to nose. Inhale. Reach back. Exhale. Low lunge. Inhale. High lunge. And stay. Find a buoyancy through that left knee, sliding the right hip forward. Maybe the right knee starts to bend as well. And sack shoulders over your hips. One more. Inhale. Exhale. Warrior ii. Open up. Continue to bend into the left knee as it tracks over the left ankle. Inhale. Fly your Warrior. Turn your left toes up and in. Exhale. Warrior two to the right. Open. Inhale. Reverse Warrior. Exhale. Low lunge. Downward facing dog. Inhale. High plank. Exhale. Chaturanga. Inhale. Upward facing dog. Exhale. Downward facing Dog. Three breaths, two, one. We'll move through that flow twice more. One breath, one movement. Inhale. Reach the right leg up. Exhale. Knee to nose. Inhale it back. Exhale. Low lunge. Inhale. High lunge. Exhale. Warrior two. Inhale. Fly your Warrior. Exhale. Warrior two to the left. Inhale. Reverse exhale. Downward facing dog. Inhale. High plank. Exhale. Chaturanga. Inhale. Upward facing dog. Exhale. Downward facing dog. Inhale the left leg up. Exhale. Knee to nose. Inhale. Reach back. Exhale. Low lunge. Inhale. High lunge. Exhale. Warrior two. Inhale. Fly the Warrior. Exhale. Warrior two to the right. Inhale. Reverse exhale. Down dog. Inhale. High plank. Exhale. Chaturanga. Upward facing dog. Breathe in. Downward facing dog. Breathe out. Three breaths. Two. One more. When you're ready, inhale. Reach the right leg up. Last round. Exhale. Knee to nose. Inhale it back. Exhale. Low lunge. Inhale. High lunge. Exhale. Warrior two. Inhale. Fly the Warrior. Exhale. Warrior two to the left. Inhale. Reverse exhale. Down dog. Inhale. High plank. Exhale. Chaturanga. Inhale. Upward facing dog. Exhale. Downward facing dog. Once more. Inhale the left leg up. Exhale. Knee to nose. Inhale it back. Exhale. Low lunge. Inhale. High lunge. Exhale. Warrior two. Inhale. Fly the Warrior. Warrior two to the front. Breathe out. Inhale. Reverse exhale. Downward facing dog. Inhale. High plank. Exhale. Chaturanga. Upward facing dog. Full breath. Downward facing dog. Let it go. Three breaths, 2, 1. Inhale. Reach the right leg up. Exhale. Knee to nose. Inhale it back. Exhale. Knee to right shoulder. Inhale. Three legged dog. Exhale. Knee to the left. Inhale it back. Exhale. Low lunge. Inhale. High lunge. Exhale. Warrior two. And stay. Trikonasana, you're gonna press the right knee straight, right leg straight. I like to heel toe the back foot in shorten the stance and then as the hips cut back, as the fingers go forward and you float your right hand down to the top of the shin. A blocker your ankle. Press down evenly through both feet. Draw the inner thighs towards one another. And then from the strength of the legs, through the belly. Come all the way up. Fly your warrior. Turn your right toes up and in. Exhale. Warrior 2 to the back or to the left. Inhale, Reverse warrior. Exhale low lunge. Inhale supported warrior 3. Shift the weight into the left foot. Float the right and soft bend through the left knee. Flex your right toes towards your face. Soften through the right knee. Curl the left knee in. Curl the right knee in. Forward. Fold top of the mat. Inhale halfway. Lift. Exhale. Fold. Inhale. Chair. Exhale. As you stay inhale, come up to standing Urdhva Hastasana. Exhale forward. Fold. Inhale halfway. Lift. Exhale. Downward facing dog. High plank. If it's there, breathe in Chaturanga with strength. Inhale. Upward facing dog. Exhale down dog. Inhale the left leg up. Exhale. Knee to nose. Inhale it back. Exhale. Knee to the left shoulder. Inhale. Three legged dog. Exhale. Knee to the right. Inhale it up and back. Exhale low lunge. Inhale high lunge. Exhale. Warrior 2 Triangle. Press the left leg straight, heel toe the right foot in to cut the hips back, fingers forward and then you dial. Sack the shoulders. With the strength of the legs and the core. Inhale. Come all the way up. Fly your warrior. Turn the left toes up and in. Exhale. Warrior two to the right. Inhale, Reverse warrior. Exhale Low lunge. Supported warrior 3. Step the weight into the right foot. Lift your left leg. Flex your left toes towards your face. Soften the right knee. Curl the left knee in forward. Fold top of the mat. Inhale halfway. Lift. Exhale. Let it go. Inhale. Chair stay. Shift the weight back just a little lower. Inhale. Come up to standing Urdhva Hastasana. Exhale forward. Fold. Inhale halfway. Lift. Exhale. Downward facing dog. If it's there, find a vinyasa. Roll through High plank. Breathe in Chaturanga to breathe out. Upward Facing dog takes the inhale. Downward facing dog on the exhale. Breathe in. Breathe out. A little bit of a home stretch. Inhale. Reach the right leg up. Exhale. Knee to nose. Inhale it back. Exhale. Knee to the right shoulder. Inhale. Three legged dog. Exhale. Knee to the left. Inhale it back. Exhale Low lunge. Inhale High lunge. Exhale. Airplane arms Hinge forward. Squeeze the shoulder blades together, palms face down. Inhale. Warrior two. Exhale. Stay. Inhale. Fly the Warrior. Turn the right toes up and in. Exhale. Skandasana. Back of the mat. Shift the weight back into the left heel. Come all the way down and then you stay. Option to stay here or to reach the arms up. Lean the left shoulder into the left knee. Place the right hand down. Half moon. Ardha Chandrasana Top of the mat. Draw the weight to the right foot. Right hand underneath your right shoulder. Maybe you float the left leg. Flex your left toes towards your face. And then Option for Chapasana Bind. Kicking the left heel in. Grab for the top of the left foot. And gently release. Extend through the left leg. Half moon to a warrior 2. Generous bend through the right knee. Land it back. Inhale. Fire Warrior. Turn your right toes up and in. Exhale. Warrior two to the left. Inhale. Reverse exhale. Downward facing dog. Left foot back. Inhale. High plank. Exhale. Chaturanga. Inhale. Upward facing dog. Exhale. Downward facing dog. Last bit. Inhale the left leg up. Exhale. Knee to nose. Inhale. Right. Reach it back. Exhale to the left. Inhale. Three legged dog. Exhale to the right. Inhale. Up. Exhale. Low lunge. Inhale. High lunge. Exhale. Airplane. Arms hinge forward. Squeeze the shoulder blades together. Inhale. Warrior two. Exhale. Stay. Inhale. Fly the Warrior. Turn the left toes up and in. Exhale. Skandasana to the right heel. Pull it all the way down. Option to stay here. To open up the arms. Lean the right shoulder into the right thigh. Left hand down. Half moon into the left foot. Walk the hands to the left foot. Shift the weight. Flex your right toes towards your face. Stack shoulders, ribs, hips. And then maybe find a Tripasana variation. Bend the right knee, grab a hold of the right ankle and point the right knee. Back of the room. Half moon to a Warrior two. Done. Inhale. Fly your warrior. Turn the left toes up and in. Exhale. Warrior two to the right. Inhale. Reverse it. Exhale. Low lunge. Heel, toe the right foot open. Lizard lunge. Take the left knee down to the floor. Hands can stay underneath the shoulders. Maybe they can come two blocks so you just can stay here. Think about having the right knee over the right ankle. And maybe you stay in your palms. You come down to your forearms. Maybe you stay here, you come all the way back up. You can take a bind. Get more into that left leg. Reach the right arm around. Grab at the top of the right foot. Sorry. Top of the left foot. Gently extend. It half splits. Press the right leg straight so hips go right over the left knee. Soften through the right knee. Now you gently melt the chest forward. Now make your way forward. Come back for a little lunge. Downward facing dog. We're going to take the left foot outside of the left hand for a lizard lunge. Tap the right knee down and you can stay onto your palms. You can come down onto your forearms. Maybe you take a bind and the right knee. Reach the left hander on. Half splits. Press the left leg straight. Well done. Come all the way back up. Low. Lunge forward. Fall top of the mat. Set the right foot to meet the left. Done. For melasana squats, you can. You can open up. Toes go out. Knees. You can bend into the knees. Come down into a seat here. Give your hands to prayer as you start to rock side to side. And close your eyes. Come all the way down into a seat. Separate leg stretch. You're going to bring the sole of the right foot inside of the left leg. Left hand can be outside of the left hip and reach the right arm up. Take a gentle turn over to the left and maybe it's the right hand that comes outside of the left ankle or the left shin. Fold down. And come back up. Change sides. Send the right leg out. Left foot comes in. Right hand outside of your right hip. Reach the left arm up. Gentle twist over. Left hand reaches for the outside of the right ankle. Horatio. Let's come into a straddle. Forward fold. So you're going to open up the legs about as wide as you can, keeping the spine nice and long. Through again. Folding more through the hips. Less rounding through the back. Start to walk your hands forward. Maybe come down. Just start to bend your elbows. Maybe come down onto your forearms. All right, let's come on to our backs. All the way down. Take the right knee into the chest. Press up through the left heel for a wind removing pose. Supine twist. Go back onto the right hip. Throw the right knee in and change sides. Throw the right leg out long. Take the left knee in. Find your moving pose. A supine twist. Left knee across the body. Open up the shoulders. And roll on to the left hip. Take both knees into the chest for a happy baby. Reach for the outside edges of your feet or your hamstrings. Pressing the soles of the feet up towards the sky. Draw the knees down. Gaze back into the chest. Come in for a final shavasana. Extending out onto the mat. Let your palms face up. Let the floor hold you. Shift your awareness back to your breath. It's. It. Start to deepen your breath, wiggle your fingers. Wiggle your toes. Tie your knees into your chest. As you're ready, make your way up to a comfortable seat on your mat. Eyes can stay closed as you bring your hands to prayer at your heart. Lift your heart into your hands. And close with a final breath. Take a full inhale. Open up your mouth and exhale. Namaste. Thank you, everyone, for joining me. Hope you have a wonderful day.