1 Hour Vinyasa Advanced Yoga Flow With Tarot Intention | Vinyasa Yoga For Beginners Weight Loss 2024
In this one‑hour advanced vinyasa yoga class, the instructor begins by drawing a tarot‑style intention from a Shamanic Healing Oracle deck, interpreting the numbers 3 and 8 as symbols of growth, integration, abundance, and movement. She frames the practice around these themes, encouraging participants to align their physical work with spiritual awakening. The class then proceeds through a comprehensive vinyasa sequence that includes warm‑up movements, sun salutations, standing balances, arm balances, hip openers, core work, and a series of transitions such as crow pose, warrior variations, and elephant‑trunk prep, ending with a restorative shavasana. Throughout the flow, the instructor provides breath‑synchronized verbal cues, alignment tips, and safety reminders, while participants interject with reactions, humor, and encouragement, creating a communal, supportive atmosphere. The video blends detailed pose instruction, mindfulness breathing, and the earlier tarot intention, aiming to challenge the body, deepen the mind, and foster a sense of spiritual integration.
Chapters
Hey, hey, what's going on? Welcome to this morning's vinyasa yoga flow. This is an advanced vinyasa, so me and you are both going to be challenged. So I'm pretty excited for it. So we're gonna start with my new little routine of setting an intention for our yoga practice to kind of see what the universe is guiding us to focus on on a spiritual level. So I am using the Shamanic Healing Oracle deck, and we're just going to take a look at our intention. And you can set this intention for your yoga practice as well as for the rest of the day. All right, let's take a look at what the intention is.
That's good.
I was kind of nervous there for a second. Okay, so you got growth three and eight, and integration at the bottom three three. So I've actually seen integration at the bottom, which is usually my underlying energy for the for quite a bit of the. Streams and throughout my days with my clients as well. So right now we're learning to integrate the old with the new. So that means that we could be going through major spiritual awakenings, ascensions, releasing old habits, behavioral patterns that were very unhealthy for us, and kind of like, you know, stepping away from that old self and stepping off of that, you know, that That shell and coming into something new. So of course that takes growth because once you step into a new energy, you are like a child, you know, in the air without any type of structure. You become very innocent and curious. The World— there's a new path ahead of you, so you become like the student. So you have to go through a type of growth in order to kind of reach your full potential in This past version of you. So I don't know what that means for today's practice, but I'm sure I'm going to be challenged. All right, awesome. I'm also seeing three and eight. Last night I had a dream that I was surrounded by number eights, and yesterday when I was driving to do my you know several errands that I had to do. I saw like triple 8s like everywhere, and then I had a dream last night of like seeing 8s like all around me. So I'm assuming that that's very positive. And then we have a 3 and 8. So 8 signifies abundance, wealth, prosperity, but it also signifies lots of movement. It signifies speed. It signifies spiritual awakening, lots of downloads, lots of passionate action. You could be moving away, for example. With the 3, there could be a lot of growth when it comes to the people that you work with. There could be a lot of communication with others that you're team working with, that you're, that you're working to build on something grander, something greater. If you're integrating a new world or a new type of structure, a new type of tech or anything like that, then that also signifies a lot of movement, a lot of action, a lot of teamwork. that is necessary, a lot of new ideas, a lot of new, um, you know, downloads from your higher self, etc.
All right, cool.
So let's begin our vinyasa flow.
Bring the soles of the feet together and let your knees open wide. Let one hand come to the heart and the other hand rest on Relax on your belly and just let yourself be heavy for a moment. And then start to deepen your breath. Take a deep breath in and a deep breath out. And a deep breath in and a deep breath out. And one more inhale and a nice heavy exhale. Bring the knees together and plant both feet on the mat. Grab behind your hamstrings and rock and roll up to a tabletop position. Puppy Dog Pose. Walk your hands out in front and let the chest fall toward the floor. Rest your forehead or your chin on the floor, but keep your hips over your knees. Slide forward onto your belly, then push down through the tops of your feet and inhale to Cobra. Lift your chest off the mat. Exhale, lower the chest back to the mat. Belly reverse when arms Inhale, hover the arms off the mat by your sides and peel the chest up. Exhale, swim the arms out and around until they're by your ears. Stay lifted. Inhale, bring the hands by the shoulders and then reach them back by your sides. Breathe out, big swim stroke out wide until hands reach front. Inhale, pass the hands by your shoulders, then arms by your sides. Curl up higher. Exhale, arms swing around to the front. Inhale, hands by the shoulders, then arms by your sides. Reach through the fingertips. Exhale, relax everything down. Forearm plank. Walk your hands forward, then inhale, lift your hips up. Exhale, lower back down, chest to the mat. Slowly bring the hands by your shoulders. Push up to tabletop. Kneeling side plank. Step the right foot back and inhale, sweep the right arm to the sky. Slide your left foot back behind you for more stability. Root the left foot down Press down through your left hand and inhale. Float your right leg up to the sky. Exhale, tabletop. Side plank. Knee down. Second side. Inhale, left foot back, left arm to sky. Find stability with the right foot, then float the left leg up to the sky. Exhale, tabletop. Knee comes back to the mat. Tuck toes. Take a deep breath in here. And exhale, downward facing dog. Lift your hips up and back. Inhale, shift forward to plank, shoulders over wrists, elbows hugged in close. Exhale, lower to your belly. Inhale, cobra, lift your heart. Exhale, lower the chest back to the mat. Plant your hands on the mat under your shoulders.
Inhale.
Exhale, back to down dog. Push back up. Inhale, right leg up and back, 3-legged dog. Keep the toes pointing down. Exhale, pull your right knee to your right tricep and gaze forward. Inhale, back to 3-legged dog. Drive the right leg up and away. Exhale, right knee, right elbow. Inhale, 3-legged dog. Exhale, low lunge. Step the foot between the palms and stack the front knee right over the right ankle. Lower your back knee down. Inhale, cobra. Crescent lunge. Reach your arms overhead. Low lunge. Exhale the hands back to the mat. Take a breath in here. Exhale, forward fold, left foot forward. Inhale, Half lift. Firm your hands into your shins or the floor. Long spine. Exhale and fold forward. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and swan dive forward. Inhale to a halfway lift. Exhale, plant your palms and step back to bent elbows, Chaturanga. Inhale, Upward Facing Dog, open your chest. Exhale, Down Dog, lift up from the core. Inhale, left leg to sky, Three-Legged Dog, keep the left hip aiming down. Exhale, Exhale, draw your left knee to your left tricep and push through your hands. Inhale, 3-legged dog. Send the left leg back up to the sky. Exhale, left knee to left tricep. Inhale, left leg back to sky. Exhale, low lunge. Step your foot in between your palms. Lower your back knee down. Exhale, Inhale, crescent lunge. Exhale, low lunge. Hands down, lift the back knee. Gaze forward.
Inhale.
Exhale, forward fold. Step forward. Inhale, halfway lift. Exhale, fold. Inhale, circle sweep, arms to sky, Urdhva Hastasana. Exhale and spill over your legs. Inhale and lift halfway. Exhale, plant your palms and step or hop back to Up dog. Inhale as you straighten the elbows. Exhale, down dog. Lift up from the core and press back. Inhale up to your tiptoes. Bend your knees deeply and gaze forward. Exhale, step or fly to the top of your mat. Inhale, find chair pose. Bend your knees deeply, reach your arms tall, and sink your hips low. And forward fold all the way down. Breath out. Inhale, halfway lift up. Exhale, left foot back to low lunge. Inhale, high lunge. Sweep the arms overhead. Superman. Keep the arms by the ears and exhale, tilt the torso forward. Standing split. Exhale, lower the hands to the mat, back leg lifts high. Exhale, forward fold, left foot down. Chair pose. Bend your knees and inhale. Reach your arms overhead. Exhale, fold. Release all the way down. Inhale and lift halfway up. Exhale and step your right foot back to a low lunge. Inhale, high lunge. Arms to the sky.
Hello. Superman.
Exhale, keep the arms by the ears and tilt the torso forward to 45 degrees. Standing split. Exhale the hands down to the mat and lift the back leg high.
I am feeling again.
Exhale, forward fold. Place the right foot down next to the left. Inhale to a halfway lift. Exhale and fold. Urdhva Hastasana. Inhale as you reach your arms tall. Softening your shoulders down your back. Soften your knees and spill forward. Inhale, Half Lift. Exhale, Crow Pose. Plant your hands, lean forward, and lift your feet. Take a deep inhale. Now puff up your upper back. And exhale, step or float back to Chaturanga. Inhale, Up Dog. Exhale, Down Dog. Inhale, right leg lifts. Exhale, Wild Thing. Open the hips, bend the right leg, and right foot finds the floor. Inhale, sweep the right arm Arm long and lift through your heart and hips.
And down.
Find down dog again. Inhale, plank. Shift forward. Exhale, chaturanga. Inhale, upward facing dog. Exhale, downward facing dog. Now it's time. Inhale, rise high up to your tippy toes. Bend your knees and gaze forward. Exhale, step or float to the top of your mat. Separate your feet wide for Malasana squat. Toes wide, hips low, hands at prayer.
Crow pose.
Plant your hands, lean forward, and lift your feet.
Let's pose like—
Inhale, push through your palms and puff up your upper back. Then exhale, step or float back, chaturanga. Inhale, up dog. Exhale, down dog. Inhale, Right leg to sky.
Black.
Exhale, draw your right knee to your right elbow. Pujinyasana 2. Gaze forward, draw the chest forward, and bend your elbows. When you feel ready, extend your right leg out long and float your left leg to the sky. Left foot to the ground. Inhale, three-legged dog. Sweep your right leg to the sky.
Wait.
Exhale, low lunge.
Hold on. Let's all just take a chill pill here. What was it?
What was it?
This.
Bam!
Bam!
Yes! That's what I'm talking about! All right. Oh, and she puts her head on the ground too. That's, that's good. It's really sweaty in this apartment. Like, it's so sweaty. So like I'm like slipping on my elbows and stuff. No excuses, but just saying. All right, I'm gonna try that again at her speed.
All right, come on.
All right, do it on the other side.
Inhale, right leg to sky. Exhale, draw your right knee to your right elbow. Gaze forward, drop the chest forward, and bend your elbows.
Yeah, are you seeing this?
Extend your right leg out long and float your left leg to the sky.
Oh, she's not done yet.
Exhale, lower your left foot to the ground. Inhale, 3-legged dog. Sweep your right leg to the sky. Exhale, low lunge. Step the foot forward. Keep the back leg engaged. Straighten the back knee. Breath in, gaze to the top of the mat. Exhale, That legit made me so happy.
That just made my week.
And lift halfway. Exhale to fold. Inhale, chair pose. Warrior 3. Inhale, hands to the heart. Shift the weight into the right foot.
Left knee up.
Breath out, tip forward, and extend the left leg long behind you.
Slowly land the back foot. I'm so happy.
I'm so happy about that.
I'm so happy. Warrior 2.
As you breathe out, take a big step back, lean lightly, arms out wide. Star pose. Right leg straightened, right toes face in. Inhale, sweep the arms up until the hands meet overhead. Wide-legged fold toe grab. Exhale, fold forward and wrap your peace fingers around your big toes. Halfway lift. Inhale. Bend the elbows out wide. Bow forward.
Breath out.
Dreams and dreams.
Star pose. Release your grasp and inhale. Stand tall. Float the arms up high. Warrior two. Exhale. Right toes face. Face the front of your mat, bend into the right knee, arms reach wide. Inhale, Peaceful Warrior, right arm to sky. Breathe into the side body.
Skandasana.
Exhale, shift left and bend the left knee. Bend your left knee as the right leg extends. Hands to prayer. Skandasana, arms wide. Plant your left hand on the ground inside your left thigh and inhale, reach your right arm up to the sky.
Low lunge.
Exhale, shift your weight to the right foot. Turn to the front of your mat, hands down. Pyramid pose. Step the back foot closer to step up for the fold. Straighten the front leg as you reach the crown forward. Half lift.
Inhale.
Exhale, bow down over the front leg. Feel a deep stretch in the front hamstring. Come back to low lunge. Front leg bends, back foot steps back. Push through your hands and inhale. Exhale, step the foot back, downward facing dog. Inhale, left leg up and back. Exhale, bring your left knee to your left tricep. Praninyasana 2. Gaze forward, shift forward, and bend your elbows. Slowly extend the left leg long and float your right leg to the sky. Exhale, lower your right foot down. Inhale, 3-legged dog. Sweep your left leg up and back. Exhale, low lunge. Step your foot between your palms. Breath in here, gaze forward. Exhale, forward fold. Step the right foot to meet the left. Inhale, Inhale, halfway lift up. Exhale and fold forward. Inhale, chair pose. Warrior 3, hands to the heart. Inhale, lift the right knee up. Stand tall. Exhale, tip forward and take the right leg back.
Namaste. I think I'm too low. Yeah.
Low lunge. Exhale, hands to the mat. Land the back foot down. Warrior 2. Back heel to the mat. Inhale up, arms Half moon. Inhale, left hand to mat, right leg high.
Oops.
Warrior 2.
Exhale, back foot floats gently down to the mat. Reach the arms out long.
Warrior 2. Star Pose.
Left leg lengthens, left toes face in. Breathe in, sweep the arms up until palms press together. Wide-legged fold, toe grab. Exhale all the way down and wrap your peace fingers around your big toes. Inhale halfway up.
2, 1.
Exhale, bow. And slowly begin to roll the spine up. Reach the shoulder blades up toward the ears. As you breathe out, relax the shoulder blades back and down. Let the palms turn forward. Tadasana. Eagle Pose. Inhale, shift your weight into the right foot and lift the knee. Exhale, left leg over right. Maybe left foot wraps behind the right ankle. Take a breath in, sweep left arm under right and keep hands at the shoulders. Or bring the backs of the hands or palms to touch.
Warrior three, left knee to chest. Chest.
Stand up tall. Inhale. Exhale, sweep the left leg back and up and wing the arms back for Warrior 3 Airplane.
This feeling begins just like a Low lunge.
Exhale, step your back foot way back. Engage your core.
Inhale.
Exhale, step the foot back, downward facing dog. Inhale, bend your knees and look forward.
Peace.
And exhale, make your way to the top of the mat. Find Uttanasana. Uttanasana. Slide your entire palms under your feet. Inhale, lengthen the heart forward. Exhale, bow over the legs. Take a few breaths here. Release your hands. Inhale, slowly roll up to stand. Then exhale the shoulders back and down. Tadasana. Eagle pose. Inhale, right knee lifts. Exhale, right leg over left. Sit low. Right arm sweeps under left. Inhale, hands to shoulders or back of the hands touch, maybe palm to palm. Warrior 3. Right knee to chest. Stand up. Breath in. Exhale. Right leg goes back long. Arms swing back.
You're always here with me. Don't you tell me that it wasn't meant to be. Call it fate, but it's destiny.
Low lunge. Exhale, step your lifted foot way back, gently landing on the mat. Hands to the mat, push through your hands.
Inhale.
Exhale, step back, downward facing dog.
But you find an easy seat.
Place the soles of your feet on the mat and extend your arms out long in front of you.
Keep the spine long, engage the core, bend back, and float your feet off the mat.
As you inhale, you'll straighten your legs so your body comes to a V-shape. And come up to easy seat. Low Asana. Engage your core, press the hands down, and inhale, lift your hips and feet off the mat. Release back down. Boat pose, second round. Return the soles of the feet to the mat, arms out in front. Engage the core, and as you lean back, float the feet off the mat. And come up to easy seat. Prep for elephant trunk. Legs out long, then draw your right knee back like a half happy baby. Dive your right shoulder way under your right knee, then bring your left hand to the bottom of your right foot.
Doesn't mean you shouldn't try.
Grip your hands on either side of your hips. Keep the right leg engaged. Firm the abs and lift the hips up. Oh, that's move to eight ankle pose.
Oh, and this is the transition.
Seriously. Keep the core engaged and slowly tip forward as you extend both legs to the right.
Gaze right. I just couldn't.
I just couldn't do it. Wait, wait. We have to. We have to step back.
I.
Love the toes. So wait a moment, we're just going to have the—
that's floating.
Sweet.
Prep for elephant trunk.
All right, just give me a second. That was very interesting. Okay, let me do this. I'm doing it, I'm doing it right now. My arms just like gave up.
Okay.
Legs out long, then draw your right knee back like a half happy baby. Dive your right shoulder way under your right knee and bring your left hand to the bottom of your right foot.
I might be able to do that whole thing again, but—
Put your hands on either side of your hips. Keep the right leg engaged from the abs and lift the hips up. Move to 8th ankle pose. Cross your left ankle over your right and flex the knee. Keep the core engaged and slowly tip forward as you extend both legs to the right. Gaze right.
Oh yeah, wow.
Take one more inhale here.
Yes.
Exhale, press through the palms to straighten the arms, then lower the hips down. Bring the feet out in front and find a comfortable cross-legged position. Elephant trunk prep, other side. Stretch both legs long in front of you, then pull your left knee back like a half happy baby and bring your right hand to the bottom of your left foot. Firm your hands. Into the mat, right by your hips. Strong core. Then float everything up.
Then transition.
I had to do it early because if not, I would not been able to do the transition because I can't. I can't hold it that long yet.
Out to the left. Take your gaze left. Stay up for one more inhale. Exhale, press yourself up as you lower. Then come to a comfortable seat.
Ooh, my wrists are giving me some good loving.
Roll over your shins and step back into plank pose. Exhale, lower down to your belly. Half bow. Prop yourself up. Up onto your forearms and then draw your right heel to your right glute as you reach your left hand back to grab the inside edge of the foot.
Thank you.
Then inhale, kick into your left hand and lift the right foot high to the sky. You should feel your whole backside engage to lift you. You should also feel a stretch in the quad and the hip flexor of the Right leg. Maybe you'll feel a stretch in the front of the left shoulder. If it feels good, you can walk your right hand forward a bit and then push into the hand to lift your chest off the ground.
Halfway.
Exhale, gently release, come all the way to your belly. Half bow, second side. Prop yourself up onto your forearms and reach your right hand back to grab onto the inner arch of your left foot. Then kick into the right hand and lift the left foot high. Take a big breath in. As you exhale, maybe step the left hand forward and push into it to lift your chest.
5.
Inhale, kick a little harder, lift a little higher. Exhale, slide the right rib cage forward.
1, 2, 3, 4.
Exhale, gently release and come to your belly. Tuck your toes, flex the quads to lift the knees off the ground. Inhale. Exhale, back to Down Dog. Push through your hands and send the tail high. Inhale, right leg up and back. Exhale, step your right foot wide for Lizard Pose. Let your back knee lower as you relax into your hip. Let your shoulders be soft. Relax your face. Maybe come down onto your forearms. You can walk the right foot out further, maybe lift the back knee if that feels good. If you lowered your elbows or your back knee, lift them back up, then push firmly through the hands.
Inhale.
Exhale, down dog. Lift the front foot and step it back. Inhale, left leg to sky. Exhale, lizard. Step your left foot to the outside edge of your left hand and soften the back knee down. Maybe come down onto your forearms. Relax the Head and neck. For more of a stretch, tuck the back toes and lift the back knee. Walk back up onto your hands, tuck your back toes, and lift your back knee. Inhale. Exhale, down dog. Pluck the left foot off the ground and step it back. Come to a seat with your legs out in front of you. Bound Angle Pose. Draw the soles of the feet together and let the knees open wide. Wrap your hands around your feet, then inhale as you sit up tall. Begin to hinge at the hips. Breathe out as you pull your chest forward straight out in front of you. Inhale to lengthen your low back, then exhale. Fold forward over your legs. You can pull your face toward your feet or your chest towards your feet. You can completely release and let gravity pull you deeper into the stretch in your inner thighs, or you can keep lengthening on your inhales and pulling yourself further down on your exhales. Gently raise the chest back up. Close your knees and place your feet on the mat. Slowly lower your back down to the mat. Happy Baby. Drop both knees in wider than your rib cage. Reach for the outer feet or the hamstrings and exhale As you pull down on the legs, flattening your back against the mat, relax into the floor for a moment. Release and squeeze your knees into your chest. Take one last inhale. Exhale, shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in. Start to become aware of your breath once more and gently wiggle your fingers and your toes. Thank you for sharing your practice with us. Namaste.
Namaste. Namaste. Okay.
That was like, that was like really amazing. That made me super happy, and I'm so happy that I accomplished that, you know, that flying split or whatever that was. I like put my head on the ground because I believe that that's like what the girl was doing, so I assumed that that was the actual pose. But when I was going into the flying split, It felt really natural for me to be like without my head on the ground, like just kind of like on my hands balancing, even though obviously that it's much harder to hold that. So I'm assuming that's probably like another yoga pose that I don't know about. Okay, cool. So tomorrow there is a yin, and if you notice on the schedule, on Wednesdays I change the full flexibility yoga to strong nation. And Strong Nation is— it used to be Zumba by Strong. So basically it is HIIT training, like martial arts, you know what I mean, but with music. And you know, you sweat like crazy through it. So I'm doing this more often now because I have clients that are requesting it. So I would like to, you know, get my body back into that type of action. So every Wednesday, that's what we're gonna do. You're gonna watch me like learn a routine, so I'm not gonna know the routines right away perfectly. You're gonna watch me learn a routine just like the yoga, you know what I mean? And join in because I'm sure that you'll still get a sweat even when I'm learning the routine because you can hear the voice and people talking in the background, so So you'll know what move to do at the beat of the music as you move, etc. Um, and that's it. Alright, thank you so much. Bye.
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