In this 20‑minute YouTube yoga session, host Rozalia Kieliszkiewicz introduces an advanced Hatha yoga flow designed for evening practice, emphasizing heat‑building, metabolic activation, and alignment. She explains the distinction between Hatha (stabilizing, isometric, core‑focused) and Vinyasa (dynamic, power‑flow) and sets the intention for a calming yet strengthening sequence. The session, guided by the Down Dog app’s voice (Speaker B), leads viewers through a detailed progression of poses—from supine warm‑up, tabletop, Downward‑Dog, standing balances, Warrior 3, various lunges, chair variations, twists, seated stretches, and a final Shavasana—providing breath‑linked cues, alignment tips, and optional modifications (soft bends, deeper hip engagement). Rozalia interjects with encouragement, humor, and personal reflections, reinforcing community connection and inviting viewers to continue with a forthcoming 30‑minute Vinyasa flow. The video concludes with gratitude and a Namaste.
Chapters
Hey, hey, hey! What's up? What's going on? Welcome to my channel. My name is Rosalia for those of you who do not know me. Okay, so today we are doing a 20-minute hatha yoga flow. So what's the difference between hatha and vinyasa? So vinyasa is more of kind of like a day flow, a power flow, something to get your blood moving, and hatha is a little bit more of a stabilizing flow. An alignment flow. Um, it is a flow that is designed more for the nighttime, for the evening, to build heat in the body, speed up metabolism. Um, it focuses more on isometric exercises, core, etc. Um, all right, so we're doing a 20-minute hatha flow. Uh, it's going to be advanced, and it is with Down Dog app. All right, keep up if you can. Let's do it.
Let's begin lying back. Let the soles of the feet come together and open your knees wide and just be heavy here. Close your eyes and start to deepen your breath. Stay here and take a deep breath in. And a deep breath out. Deep breath in and deep breath out. One more here. Inhale and exhale. Morning stretch. Arms by the ears, extend long from fingertips to toes. Slowly pull your knees up into your chest. Grab behind your hamstrings and rock yourself all the way up. Then roll over your shins and find tabletop. Inhale, cow pose. Reach your head high and your tail high. And exhale, Cat Pose. Draw your chin to your chest and round your spine. Use the breath and flow at your own pace. Come back to neutral. Walk your hands a few inches forward. Root through the L's of your hands. Tuck your toes. Take a deep breath in. Exhale, down dog. Firm the hands into the mat and press the hips up and back. Maybe ease the heels towards the mat. Keep holding here. Hands press down, hips reach high. Slowly walk the feet to the top of the mat for a forward fold. If it feels good, bend your knees here. Soft bend to the knees and slowly roll the spine up to Tadasana. Stand tall, shoulder blades slide down the back. Inhale, Chair Pose. Drop the hips back and down and reach your arms tall. Reach long through your fingertips. Now see if you can sit the hips even deeper.
Making it a play, making it a play.
Exhale and spill over your legs, forward fold. Inhale, halfway lift up, left foot back. Exhale, low lunge, high lunge. Firm the feet and inhale, rise up. Arms sweep overhead. Pull the right hip back, left hip forward to square the hips to the front of the mat. Shift the front knee directly over the front ankle.
Superman pose.
Exhale, keep your arms by your ears and tilt your torso forward to a 45-degree angle. Core strong, biceps right by the ears. Feel the shoulders work. Pull in the belly. Keep drawing the arms back by the ears. Feel the shoulders heat up. Lower the hands back to the mat. Exhale. Breathe in, look forward. Exhale, forward fold. Step the left foot forward, bend the knees, then roll up to Tadasana. Inhale, Urdhva Hastasana, stretch fingertips to sky. Hold here, send energy up through the fingertips. Exhale, fold forward, release all the way down. Inhale, halfway lift. Step your right foot back. Exhale, low lunge. Inhale, high lunge, arms to the sky. Engage the back thigh, straighten the back knee. Stay lifted on the ball of the back foot. Send energy out through the fingertips. Then bend the front knee even more. Superman. Exhale, keep the arms by the ears and tilt the torso forward to 45 degrees. Lengthen chest forward, spine stays long. Keep holding. Maybe hinge forward just a bit more. Exhale, lower the hands to the mat. Take a breath in here, long spine. Exhale, forward fold. Step the right foot to meet the left. Place a soft bend in the knees and roll up one vertebra at a time to Tadasana. Left knee floats up, breath in, hands to heart center, figure 4 chair. Exhale, left ankle crosses over right thigh. And lower the hips. Feel the left outer hip stretch. Maybe sit the hips a bit lower.
Chitta.
You rise up, breathe in, pull the left knee up to your chest. Warrior 3, tilt forward, exhale, left leg sweeps behind. Set your gaze on the floor a few feet in front of you as you balance here. Use the glutes to lift the back leg up even higher. High lunge. Bend the front knee and land the back foot down. Inhale, arms overhead. Pull the right hip back, left hip forward. Start to square the hips to the front of the mat. Maybe bend the front knee deeper, stack it directly over the ankle. If you're already there, try stepping the back foot back. Superman again. Exhale, keep the arms by the ears, tilt the torso forward to 45 degrees. Fingertips reach long, find power and stability through the back leg. Keep holding, see if you can hinge forward even more. Keep the arms right by the ears. Hands down, step forward. Forward fold. Bring your hands to your hips, engage the back. Inhale, lift halfway up and hold. To make this harder, shift the weight out of your heels. Draw the belly up and in and see if you can find more length in the spine. Release down to forward fold. Slowly roll up one vertebra at a time to Tadasana. Right foot lifts, breath in, hands to prayer. Figure 4 chair. Exhale, right ankle crosses Left arm goes over left thigh and lower the hips. Feel the lengthening in the right outer hip. Lengthen through the spine even more and take the hips lower. Stand tall. Breathe in, pull the right knee up into your chest for Warrior 3. Exhale, hinge forward, right leg sweeps behind. Engage the upper back muscles to open your chest. I don't want to be fighting you now. Move the outer right hip down and square the hips to the mat. Find high lunge, big step back, front knee bends. Inhale, arms overhead. Square the hips to the front, left hip pulls back. Keep the back leg strong here. Lift up through the back thigh. Supermans. Keep the arms by the ears and exhale, tilt the Torso forward, core strong, biceps right by the ears. Feel the shoulders work. Pull in the belly. Keep drawing the arms back by the ears. Feel the shoulders heat up. Hands to the mat, forward fold. Exhale. Slowly roll up to Tadasana. Stand tall and just notice how you feel. Now slowly find your way to a cross-legged seat. Bend your knees and lower down. Both Arms reach long. Engage the core as you hinge back and float the feet off the mat and extend the legs. Half boat. Exhale, lower down a bit and hover your legs just above your mat. Release down to the mat. Reach your arms by your ears and Stretch long through fingers and toes. Grab behind your hamstrings, use your abs, and rock back up to a seat. Fire Log. Lay your left shin bone down and then stack the right shin on top. Flex both feet. Bring the hands to heart center. Take a breath in. Twist left, exhale. Hook right tricep on the sole of the right foot. Move the left shoulder back and take your gaze over the left shoulder. Press the tricep into the foot to twist a little more.
Sorry, sorry.
Gently unwind. Half shoelace. Keep the right leg crossed over and straighten the left leg out long in front of you. Move your right heel back towards your glute so that the knees stack. Inhale here. Exhale, fold. Take some slow breaths here. Feel a stretch in your outer right hip, maybe even the left hamstring.
Inhale.
Rise up. Let's move on to the other side. Fire Log. Lay your right shin bone down and cross your left leg on top, both feet flexed. Hands to prayer. Breathe in. Twist right. Exhale. Hook the left tricep with the sole of the left foot. Feet stay flexed as you take your gaze beyond the right shoulder. Firm the elbow even more into the foot to help you twist a little deeper. Release the twist. Keep the left leg crossed over and straighten the right leg out long in front of you for Half Shoelace. Draw the left heel close to your glute and Stack the knees. Take a breath in. Exhale as you fold. Stay here and breathe. Allow gravity to bring you closer to the legs. Keep taking slow, deep breaths. Relax the head and the neck. Inhale, rise back up. Staff Pose. Keep the right leg long and straighten the left leg. Take a breath in, sit right on top of your sit bones. Exhale, hinge from the Hips, lower back long. Yearn the sternum forward and fold over the legs. As you soften down, maybe walk the hands down to the ankles or take hold of the feet. It's all right, it's all right. Continue to breathe easily here. Maybe fold a little deeper. Come back up. Begin to make your way down onto your back. IT band stretch. Extend your left leg long. Draw the right knee up. Left hand takes hold of the outside of the right leg, right thumb to right hip crease. Start to straighten the right leg, then slowly take the leg over towards the left shoulder. Use your right thumb to keep the right hip grounded down to the mat here. Breathe deeply into any sensation you may feel along the outer right thigh. Other side. Lower the right leg down and draw the left knee up. Right hand holds the left leg, left thumb to left hip crease. Start to straighten the left leg, then guide the leg over towards the right shoulder. Try to keep both hips even on the ground. Send breath into the outer left thigh as you hold here.
Release.
Draw your knees tightly up into your chest. If there's any other pose like a happy baby or a twist that you'd like to take, go ahead and explore that now. And then when you're ready, move into shavasana, arms and legs long. Begin. To deepen your breath, reawaken the body. Thank you for sharing this practice with us. Namaste.
Namaste.
Yeah.
All right. Oh, look at this! Look at this! I've been working on my abs, so I'm like really, really excited that I'm starting to see some, some, some, some going on here. Some, some, some, some happening. Okay. So thank you guys so much for tuning into my twenty minute half of. I really, really love, love, love doing that. I actually feel it was too short, so next time I will do 30 minutes. The reason I only did 20 minutes this time was because I did a 30-minute vinyasa, which you guys will see in the previous video. They're gonna be back to back. Yeah, all right, thank you and see you soon. Bye!
