30 Minute Easy Vinyasa Flow | The Benefits of Vinyasa Yoga Practice, Explained

Hey, what's happening? What's happening? Welcome to my channel. My name is Rosalia, if you don't know who I am. So today we are doing a 30-minute vinyasa yoga flow. It is an advanced flow. The transitions are slightly fast, so do pay attention to the person that is speaking with us today. I think it's Fiona. Voice is Fiona. So I am using Down Dog app, and, uh, keep up if you can. All right, thanks.

Let's begin by lying back all the way, soles of the feet together, knees open wide. Let the eyes close and start to slow And deepen your breath. Draw each inhale deep into the belly and then surrender a little more into the support of your mat with each exhale. Slowly pull your knees up into your chest. Keep the knees together and make some circles with the knees in one direction, massaging the lower back. And now make some circles in the opposite direction. Come to a gentle stop. Now bring your feet flat to the mat, about mat's width, knees together. Cross left ankle over right knee. Let the right knee fall in even more and drape the legs left. Maybe bring arms to goalposts. Enjoy this stretch as the right hip flexor and quad lengthen. Continue to breathe here. Maybe feel a slight stretch across the chest. Gently unwind. Other side. Have the left foot about as wide as your mat. Cross right ankle over left thigh, then take the knees right. Send breath down into the left quad and hip flexor. Depending on where you placed your arms, you may feel a stretch across the chest here. Release the twist. Pull your knees up close to your chest. Grab behind your hamstrings and rock and roll up to a tabletop position. Align shoulders over wrists, hips over knees. Turn your fingers out wide and then point them all the way back to your knees. Gently lean back to deepen the stretch in your wrists. Feel the weight shift to your fingertips as Maybe add some motion, gently rocking forwards and backwards. Turn the hands to face forward once again. Walk your hands a few inches forward, tuck your toes, take a deep breath in here. Exhale, down dog. Firm the hands into the mat and press the hips up and back. Maybe ease the heels towards the mat. Inhale, right leg lifts. Exhale, pull your right knee to your right tricep and gaze forward. Stay here. Inhale, just lower the knee towards the wrist, and then exhale, lift the knee back up to the elbow. Inhale, leg high, 3-legged dog, right foot forward. Exhale, low lunge. Coming into Warrior 2, anchor the back heel down. Then inhale up, arms out to a T. Slide the right knee slightly to the right. Feel the stretch in your inner hips as you gaze right. Inhale, Peaceful. Right arm sweeps up, Extended Side Angle. Exhale, front knee stays bent. Stretch your right fingertips down, left arm by your ear. Stay here and find a half bind. Left arm reaches back and around for the right thigh. Move the left shoulder back, maybe take the gaze to the sky. Release and inhale, Peaceful, right arm up. Exhale, Low Lunge, cartwheel the hands down. Exhale, Forward Fold, left foot forward. Inhale, Urdhva Hastasana, stretch fingertips to sky. Separate the feet wide, toes point out. Exhale, sink down to a deep squat. Hands to prayer. From here, find Crow Pose. Bring your hands to the mat, point your fingers forward, lift your hips, step the feet a bit narrower, and bring your knees onto your triceps. Push down through the palms, hollow out the belly, then look forward, tilt forward, feet lift off the mat. Keep pressing down through the hands While lifting up through the core. Float the feet back down and return to Malasana. Feet wide, hips low. Hold here. Inhale, let the hips drop. Breathe out, release to forward fold. Inhale, halfway lift up. Left foot back. Exhale, low lunge. Inhale, plank. Move the front foot back. Exhale, chaturanga, elbows bent to 90 degrees. Up dog, inhale, elbows straight. Exhale, downward facing dog. Flip the feet back over and send the hips up and back. Other side now. Inhale, sweep your left leg high. Exhale, pull your left knee to your left tricep and tippy-toe your right foot. Stay. Inhale, slide the knee down to the wrist, and then exhale, raise the knee high again. Inhale, leg up, 3-legged dog, left foot forward.

Exhale, Low lunge.

Warrior 2, back heel to the mat. Inhale up, arms wide. Deepen the bend in the front knee and feel the heat build. Peaceful Warrior. Inhale, left hand up. Exhale, Extended Side Angle. Lower the left fingertips down, right arm by your ear. Press the right heel into the mat and reach through the right Take the half bind, right arm reaches back and around. Move the right shoulder back, gaze to the sky. Release the bind. Inhale, peaceful, left arm up. Exhale, low lunge, windmill hands down. Exhale, forward fold, step forward. Inhale, arms sweep up, feet wide for Malasana, hips low. Exhale, Find Crow Pose again, palms to mat, knees to upper arms. Lean forward and lift your feet off the floor. Float the feet back down and return to Malasana, feet wide, hips Low. Stay here. Inhale, lift the heart. Exhale and fold. Inhale and lift halfway up, right foot back. Breathe out, low lunge. Inhale, plank, elbows bent to 90°. Exhale. Inhale, up dog, shoulders back. Exhale to Down Dog. Find Dolphin Pose. Come onto your forearms and walk the feet in close. Press down into the forearms, strong core, and see if you can walk the feet in even closer. Stay here, engage your core. Inhale the right leg up and hold. Lower the leg down. Other side, left leg lifts on the breath in and hold. And lower the leg. Return to Down Dog. Press into your palms, straighten the arms, walk the feet back, hips high. Bend your knees, gaze forward.

Inhale.

Exhale, step or hop to the top of the mat. Inhale, halfway lift. Exhale and fold forward. Separate the feet hip width for Padahastasana. Slide your palms under your feet. Inhale to a halfway lift. Exhale, bow over the legs. Maybe a gentle massage of the wrist creases with the toes here. Draw the belly up and in, maybe fold a little deeper. Release the hands, step the feet together, then slowly roll up to Tadasana. Left knee floats up, breath in, hands Hands to heart center to prep for Tree. Exhale, left foot to right inner thigh. Rest the eyes on a single point of focus. Press the foot into the leg and the leg back into the foot.

Tadasana.

Exhale, step the left foot down. Urdhva Hastasana. Breathe in. Exhale, fold forward. Release all the way down. Inhale, halfway lift. Left foot back. Breathe out, low lunge. Warrior 2 again. Back heel down. Rise up. Now pivot the front toes in. Face the side. Inhale, hands to your hips. Exhale, fold forward and wrap your peace fingers around your big toes. Inhale, half lift. Exhale, fold. Breathe gently here and soften into the stretch. Keep gently Pulling with the arms, bring the crown of the head even closer to the mat. Star pose. Release the toes and inhale, rise up to stand tall, arms high. Low lunge. Exhale, turn to the front of your mat, hands down. Standing split. Inhale, shift your weight forward and lift your left leg to the sky as the torso softens down. Exhale, forward fold, left foot down. Then slowly roll up to Tadasana. Tree Pose, second side. Right foot lifts. Breath in, hands to prayer. Breath out, right foot to left inner thigh. Root the standing foot down and then grow tall through the crown.

So I'm tired.

Exhale, Tadasana. Step the right foot down. Inhale, Urdhva Hastasana. Exhale, forward fold. Inhale and lift halfway. Step your right foot back. Exhale, low lunge. Return to Warrior 2. Back heel spins down, rise on up. Pivot the front toes in. Breathe in, hands to hips. Exhale, fold forward with a long spine and wrap your first and second fingers around your big toes. Inhale, lift halfway up. Exhale, bow. As you Deep pull with your arms. Relax the shoulders away from the ears. Lean forward, weight in the toes, as you use the arms to pull you deeper into this stretch. Oh, tell me if it's easier. Star Pose. Release the toes and stand tall. Big breath in as hands join overhead. Low Lunge. Exhale, turn to the front, hands down. Find Standing Split. Shift forward. Inhale, reach your right leg to the sky as you fold.

Good.

Forward fold. Breath out, step your right foot down. Slowly roll up one vertebra at a time to Tadasana. Take a balance, float the heels up as you sweep the arms above your head. Exhale, twist right. Reach your right arm back and your left arm forward. Maybe gaze beyond the right fingertips. Right hip bone stays forward as you reach the right arm way back. Reach the arms up again. Inhale. Then lower the heels and the arms down. Take a balance. Float the heels up as you sweep the arms above your head. Exhale, twist. Left arm back, right arm reaches forwards. Take your gaze beyond the left thumb. Keep the left hip bone pointing forwards as you reach behind. Inhale the arms Back up. Then lower the heels and the arms down. Separate your feet wide. Come back to Malasana. Stay here and let the tail drop low as you keep the heart lifted. Continue to let the hips drop as you breathe here. Release to a forward fold. Inhale to a halfway lift. Plant your hands and take a vinyasa or step back to Down Dog. Reach your left hand back for your outer right calf or ankle. Breathe in. Pull with the left arm as you exhale and twist the torso to the right. See if you can gaze under the right armpit. Lower the hand back to the mat. Keep the feet where they are and walk the hands back to meet the feet. Bring your hands to your hips. Engage the back. Inhale, lift halfway up and hold. Back and core muscles super active here. Now you know. Inhale, rise all the way up. Exhale, arms by your sides. Inhale, stretch arms overhead. Breathe out, hands down. Right leg lifts high for another standing split at the back of the mat. Stay here, maybe lower the right hip down a bit to square the hips. From here, seated twist. Tuck your right leg behind your left and have a seat on your mat facing the left. Plant your left hand behind you and inhale, hook your right tricep outside your left thigh. Then exhale, twist left. Move the left shoulder back and take your gaze over the left shoulder. A tall spine as you work deeper into the twist. Release the twist, unwind the legs, and return to standing split, right leg high. Keep the leg lifted. Inhale, walk the hands forward to plank. Now exhale, Chaturanga. Tops of both feet to the mat. Inhale, Up Dog. Exhale, Downward Facing Dog. Right hand reaches back for the left leg. Breathe in.

Inhale.

Pull with the arm as you exhale and spin the chest to the left. Firm the left hand into the mat and elongate the spine. Lower the hand back to the mat. Again, walk the hands back to meet the feet. Bring your hands to your hips, engage the back. Inhale, lift halfway up and hold. Inhale, rise all the way up. Exhale, arms by your sides. Inhale, circle sweep arms to sky. Exhale, hands to the mat. Left leg flies high, standing split. Hold here, square the hips. Now tuck your left leg in behind your right and have a seat facing the right. Ground your right hand down behind you and inhale, hook left tricep outside right thigh. Then exhale, twist right. Take your gaze beyond the right shoulder.

I messed that up. We'll see if you guys notice.

Keep sitting up as tall as you can as you twist.

Release.

And unwind. Find standing split again. Left leg lifts, leg stays lifted. Inhale, walk the hands out to plank. Exhale, chaturanga. Tops of both feet to the mat, up dog. Inhale, down dog. Breath out. Inhale, right leg up and back. Slowly bring the right knee forwards and align right knee with right wrist, then lay the shin bone down. Mermaid. Bend your left knee and capture the inside edge of the left foot with the left hand, then slide your toes into the left elbow crease. Now reach the right arm up, bend at the elbow until the hands connect behind you. Once you find a comfortable spot to be in for a while, slowly square the hips and Square the shoulders. Release the back foot, back leg long. Now move to Half Hanuman. Firm your hands into the mat and straighten the right leg out long in front of you, hips way back. Then take your right heel across your mat to the left. And rotate the right toes to the center for an IT band stretch. Take a deep breath in. Exhale as you fold. Draw the right hip back and feel sensation all along the outer right thigh. Keep breathing here. Flex strongly through the outstretched foot. Out of the door. Rise back up and move the leg back to center. Half frog. Walk your hands forward a bit, then lay your right shin down so that it lines up with the right edge of your mat. Let the right shin slide out to the side as you lower down onto your belly. Toes of the right foot point to the right. Let the arms and head rest wherever feels best. Feel the hips begin to open, maybe a slight stretch in the right groin.

I won't hide the ways I've tried, it's just not right, it's killing me tonight.

From here, bring hands by shoulders, press up, and find Down Dog again. Inhale, left leg up and back. Now shift forward and align left knee to left wrist. Find Mermaid. Bend your right knee and capture the inside of the right foot with your right hand, then Slide the toes into the elbow crease. Left arm reaches high, bend at the elbow and connect the hands. Once you've found a good place to settle, let the hips soften down as the chest lifts high.

Mm.

Now let the foot go, back leg long. Move to Half Hanuman. Ground the hands down and lengthen your left leg in front of you. Then slide the left heel over to the right, left toes point to the center for an IT band stretch. Take a breath in. Exhale, fold. Soften the shoulders and neck here. Feel the outside of the left thigh lengthen. If this stretch feels intense, try to relax into the sensation and breathe deeply. Rise up and move the leg back to center. Half frog. Walk the hands forward a little and lay the left shin down along the left edge of your mat. Then slide down onto your belly. Toes of the left foot point left. Allow everything to soften down into the mat. Hips soften. Left groin softens.

They said half frog, but I'm doing full frog because I need it. Uh, but feel free to do the half one, which is just one leg bent like this.

Okay, trust you. From here, sweep your left leg long behind you, hands by shoulders. Press yourself up, then have a seat on your mat. Separate your feet wide and lengthen your legs out long. Inhale here, walk the hands forward and fold. Exhale. Once you reach your max, soften your chin towards your chest and soften your shoulders.

Till we disappear.

Inhale, rise back up. Transition to lying on your back. Draw your right knee into your chest, left leg long.

Exhale.

Take the knee to the left, extend your right arm to the right, and gaze right. To anchor a bit more, bring left hand to right knee. Allow the body to settle here, everything relaxed, everything heavy. Slowly unwind. Other side now. Left knee up, right leg long. Exhale, drape the left knee across your body. Send the left arm out to the side. Gaze left. Maybe bring right hand to left knee for a bit more grounding. Melt the left shoulder down towards the mat. Gently unwind, then pull both knees up close to your chest. Take a final breath in. Exhale, shavasana. Extend the arms and the legs out long and settle in. Begin to deepen your breath. Reawaken the body. Thank you for sharing this practice with us. Namaste.

Namaste. Cool. Thank you guys so much for tuning into that 30-minute vinyasa flow. For some reason, I thought I was gonna do 20 minutes, and then I realized like at 20 minutes that I'm like, oh. I chose 30 minutes, so I'm about to do another flow. I'm doing the hatha flow, so you guys will actually see a few videos back to back, uh, just because I haven't posted in quite some time. Needed to take a break. All right, see you guys later. Bye!