A beginner-friendly, 60-minute vinyasa yoga class (YouTube) guided by Rich Bello. The transcript chunk includes opening centering and seated upper-body mobility (arm lifts, side stretches, seated twists), breath-focused relaxation (sighs, an "ohm" inhale), then moves to hands-and-knees flow (Cat-Cow) and transitions into Downward Facing Dog with cues for alignment and breath-linked movement.
Chapters
Come to a comfortable seat. Inhale. Both arms above your head. Interlace your hands. Spin your palms upside down. Draw up through the sides of your waist. Cup the back of your head. Inhale. Open up your chest. Exhale. Tap your right elbow to your left knee. Inhale. Open back up. Exhale. Tap left elbow to right knee. Inhale. Back up. Keep going like this. Inhaling. Rise. Exhale. Tap. Inhale. Rise back up. Stretch your arms towards the ceiling. Release your fingertips to the ground. Extend your right arm up and over your head. Side stretch. Gaze up at the ceiling. 8. Inhale. Rise back up. Switch the other side. Inhale. Rise back up. Twist opposite hand to knee. Draw your front ribs in. Look over your back shoulder. Inhale. Raise your arms through center. Exhale. Twist the other way. Tuck your chin in. Look back. Inhale, arms back up to ceiling. Let's bring our hands to the heart. Close your eyes for a moment with me. Let's center in our breath. Take a full inhale to your back ribcage. Exhale. Sigh out your breath Two more times. Like this. Full Inhale. Exhale. Soften. Inhale again. Exhale. Release. Take this next breath in for one ohm. Draw your breath. Release your hands to your knees. Let's move our chest in a big circle like this. So think of it as though your heart is orbiting your hips. You're moving into the corners here, loosening the tension in your upper body, relaxing your jaw and allow your head to trail behind your heart. Press into the corners here so your heart moves forward. Shoulders roll back. Let's go the opposite way as well. Chest open. Head trails behind your heart. From there, come back to the center. We can shift onto our hands and knees. Place your hands right under your shoulders. Knees right under your hips. On your exhale round your back. Cat pose. Inhale, look up. Cow. Exhale round. Inhale, look up and exhale. Round. Come to neutral. Spine. Turn your hands backwards. Heels and hands press out against the sticky mat. Exhale. Round your back again. Inhale. Look up. Exhale around. Inhale, look up. Exhale. Round. Bring your hands one one palm's length in front of where they were. Tuck your toes and lift your knees one inch off of the ground. So we're gonna engage the lower belly. Press into the palms and cat the upper back. Push back downward facing dog and pedal your feet in. Down dog. Spread your fingers and your toes and move your head a bit side to side here.
