50 Minutes Vinyasa Dynamic Flow For Everyday | Vinyasa Yoga For Beginners At Home For Weight Loss |
The video presents a 50‑minute vinyasa yoga class led by Speaker B, aimed at intermediate to advanced practitioners and featuring extensive hand‑balancing work. The instructor delivers a continuous stream of verbal cues—breath counts, pose transitions, alignment reminders—and guides participants through a comprehensive sequence that includes warm‑up stretches, sun‑salutations, low and high lunges, Warrior series, side‑bends, chair pose, crow, birds of paradise, frog, locust, lizard, 3‑legged dog, and a concluding shavasana. Throughout the flow, Speakers A and C interject with counts, reactions, occasional expletives, and logistical questions, creating a conversational, informal atmosphere. At the end, the host outlines her broader wellness schedule: a balanced yoga program (yin/yang, restorative/active), weekly astrology and nutrition segments, upcoming tarot reading, plans to stream gym workouts on Twitch, and future class timings. The closing remarks reinforce community engagement and a “stay blessed” sign‑off.
Chapters
Welcome to this morning's vinyasa flow. This flow will be an intermediate to advanced flow. It includes a lot of hand balancing, so I'm assuming that my triceps are— the bruises are almost gone, and maybe this time I can actually get a little bit higher. So good luck to you and good luck to myself, and let's begin.
Push down through the seat and grow tall through the crown. Take a deep breath in and a deep breath out. Deep breath in and a deep breath out. One more here. Inhale and exhale. Let's flow. Reach up. Inhale. Lower the hands to heart center. Breath out. Open the arms wide as you take a breath in. Hands at heart center again. Breath out. Reach the arms up again. Inhale. Bring the hands together at heart center. Exhale. Arms open to the side. Breathe in. Squeeze the shoulder blades together. Bring the hands back to the heart. Exhale. Inhale. Reach the arms tall. Hands to the heart. Exhale. Breathe in. Open the arms wide. Hands to heart center. Exhale. Come to a stillness. Rest the hands on the thighs. Palms to sky stretch. Inhale the arms up overhead. Exhale, interlace your fingers. Then as you inhale, flip the palms to the sky. Lower the arms. Exhale. Hands behind back stretch. Inhale, interlace your fingers behind your back. Exhale, draw the triceps together. And straighten the arms. Exhale, release to easy seat. Find tabletop, roll over your shins, and plant your hands. Turn your fingers out wide and then point them all the way back to your knees. Exhale, lean back to deepen the stretch in your wrists. Turn the hands to face forward, tabletop. Calf stretch. Inhale, right leg long, toes on the mat. Exhale, press the right heel back. Hip stretch. Move your right foot to the back left corner of your mat. Take an inhale. Exhale, gaze out over your left shoulder.
Exhale.
Right knee to the mat, tabletop. Calf stretch. Inhale, left leg extends back, toes on the mat. Exhale, press the left heel back.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Hip stretch. Cross your left foot to the back right corner of your mat. Breath in. Look out over your right shoulder. Exhale. Exhale, left knee back to the mat, tabletop. Tuck toes, take a deep breath in here, and exhale, downward facing dog. Downward facing dog. Lift your hips up and back.
3.
Walk to the top of the mat and find Ragdoll Pose. Roll up vertebrae by vertebrae and find Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and swan dive forward. Inhale, halfway lift. Press your hands into your quads, shins, or the floor. Exhale, left foot back, low lunge. Lower your back knee down. Inhale, crescent lunge. Reach your arms overhead. Exhale, low lunge, hands to the mat. Push through your hands. Inhale. Exhale, step the foot back, downward facing dog. Inhale, plank, tippy-toe the back feet. Exhale, slowly lower down to your belly. Inhale, cobra pose. Root the legs down and lift the chest. Exhale, lower back down, chest to the mat. Plant your hands on the mat under your shoulders. Inhale. Exhale, back to down dog. Send your hips up and back. Inhale, up to your tiptoes. Bend your knees deeply and gaze forward. Exhale, Step or float to the top of your mat. Inhale, halfway lift. Exhale to fold. Inhale, chair pose. Drop the hips back and down and reach your arms tall. Exhale, arms back, hips stay low. Inhale, stretch the arms back up to chair. And half chair, swoop the arms back and let your ribs touch your thighs. Breath out. Inhale, chair pose, arms back tall. And exhale, forward fold. Straighten your legs and reach for the floor. Inhale and lift halfway up. Exhale and step your right foot back to a low lunge. Lower your right knee down and roll your spine up. Inhale as you reach your arms to the sky for Crescent Lunge. Low Lunge, hands to the mat, breath out. Push through your hands and inhale. Exhale, step back, downward facing dog. Inhale, plank. Keep the core engaged, hips high. Exhale, chaturanga. Lower halfway down, elbows sliding against the ribs. Up dog. Inhale as you straighten the elbows. Exhale, down dog. Lift up from the core. Inhale, come high onto your tippy toes, bend your knees, and look towards your hands. Exhale, step or fly to the top of your mat. Inhale to a halfway lift. Exhale, fold. Inhale, circle sweep arms to sky, Urdhva Hastasana. Soften your knees and spill forward. Chair pose. Bend your knees and inhale. Reach our arms overhead. Exhale, half chair. Inhale, chair pose. And forward fold all the way down. Breath out.
Exhale.
Inhale, halfway lift up. Exhale, left foot back to low lunge. Inhale, cow lunge. Reach your heart high and let your hips drop. And exhale, cat lunge. Curl your spine and start to lengthen your front leg. Then inhale back to the cow lunge. Let the shoulder blades pull together. And exhale, cat lunge. Tilt your tailbone high. Inhale, cow. Exhale, return to low lunge. Coming into warrior 2, anchor the back heel down, then inhale up, arms out to a T. Inhale, Peaceful Warrior, right arm to sky. Breathe into the side body. Extended Side Angle Pose. Exhale, bring Bring your right forearm to right thigh and sweep your left arm long by your ear. You can stay here or inhale and raise your bottom arm up to frame your right ear. Inhale. Peaceful Warrior. Right arm to sky. Just one breath here. Exhale, Triangle. Right leg straightens. Right hand down. Left hand high. Inhale, bottom arm lifts. Inhale, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down to frame the front foot. Breath in, gaze to the top of the mat. Crossed Forward Fold. Step forward and cross your left ankle behind your right. Fold over your crisscross legs. Inhale, half lift here. Send your crown toward the front of the room. Then exhale, fold down. You should feel a deep stretch in your outer thighs and in your hamstring.
Wave after wave.
Forward fold, uncross the legs. Inhale and lift halfway. Exhale, right foot back, low lunge. Inhale, cow lunge. Take a slight bend to your back knee, reach the head high, and let the hips drop. And exhale, cat lunge. Start to round through the spine and straighten the front leg a little or a lot. Bend your knee. Inhale, cow. And exhale, cat lunge. Inhale, cow. Exhale, back to low lunge. Warrior 2. Back heel to the mat. Inhale up, arms wide. Inhale, Peaceful Warrior. Reach tall. Extended Side Angle Pose. As you exhale, bring your left forearm to your left thigh and sweep your right arm long by your ear. Again, stay here, or as you inhale, sweep the bottom arm long by your left ear. Extend your arms long by your ears. Ear, arms framing the face. Peaceful Warrior, left arm to sky. One breath in. Triangle. On your next breath out, straighten the left leg And reach the left arm down as the right arm lifts. As you inhale, lift the bottom arm long by the ears.
Inhale, Peaceful Warrior.
Exhale, low lunge. Windmill the hands down. Breath in here. Gaze forward. Exhale, right foot steps behind left. Then inhale, half lift. Weight in the toes. Spine long. Spill over your crisscross legs and breathe deeply. Uncross your legs, forward fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and spill over your legs. Inhale, halfway lift. Exhale, plant your palms and step back to bent elbows, chaturanga. Inhale, upward facing dog. Flip the feet and roll the shoulders back. Exhale, down dog. Lift up from the core and press back. Inhale, bend your knees and look towards your hands. Exhale, step or hop to the top of the mat. Separate your feet wide for Malasana squat. Hips sink low, hands at prayer.
Ah.
Crow pose. Push your hands into the mat and lift your feet.
Ah, fuck!
I tried to go higher.
Take a deep Inhale and puff up your upper back, then exhale, step or float back to chaturanga. Inhale upward facing dog. Exhale down dog. Inhale, bend your knees and look forward, and exhale, make your way to the top of the mat. Padangusasana. Separate your feet wide and hook your fingers around your big toes. Inhale, lengthen like a halfway lift and draw the shoulder blades back. Exhale, bow over the legs. Keep pulling through your hands to deepen the stretch in your hamstrings as you breathe here.
Release your hands.
Inhale 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.
Thank you, Rocky.
Forward, Tadasana. Utthita Hasta. Inhale, float the left knee up toward the chest. Breathe out, take hold of big toe with your left These fingers, right hand to hip. Stay here. Breath in. Or maybe extend your leg out all the way. Keep the torso upright. Engage your quad. Keep your leg lifted. Inhale, float your hands to your hips. Exhale, bend the knee and bring it in towards your chest as you bring hands to heart center. Inhale, Warrior 3, tip forward. And sweep the lifted leg long behind. Standing split. Exhale, hands to the mat, back leg high. Low lunge. On your exhale, slowly step your lifted foot way back. Landing lightly on the ball of the back foot. Pyramid Pose. Step the back foot up a bit. Shorten your stance. Square the hips and straighten the front leg as you reach the crown forward. Half lift. Inhale. Exhale, fold down over the front leg. Deep hamstring stretch. Come back to low lunge. Front leg bends, back foot steps back. Engage your core. Inhale. Exhale, step the foot back, downward facing dog. Inhale, forward to plank.
Plank.
Chaturanga, breath out. Inhale, Up Dog. Exhale, Downward Facing Dog. Breathe in and gaze forward. Exhale, step or float to the top of your mat. Inhale and lift halfway up. Exhale and fold forward. Inhale, find chair pose. Bend your knees deeply, reach your arms tall, and sink your hips low.
Yeah, which one is that? Chair pose?
Keep the arms tall, come up to the Lift the balls of your feet, heels lift, and exhale, open the knees wide and sit low. Find Crow Pose. Bring your hands down, settle your knees behind your triceps, look forward, tilt forward, and lift the feet off the mat.
Ah.
Inhale, push through your palms and puff up your upper back. Then exhale, step or float back.
Chaturanga.
Inhale, upward facing dog. Exhale, down dog. Inhale, Look to your hands, soft bend to the knees. Exhale, step or fly to the top of your mat. Inhale to a halfway lift. Exhale and fold. Separate your feet wide. Come back to Malasana. Toes wide, hips low, hands at prayer.
Yeah, I suppose that's a really— it's a really good pose.
Exhale, forward fold. Release your hands down, straighten your legs. Inhale, circle sweep, arms to sky, urdhva hastasana. Exhale, tadasana, hands by the hips. Uddiyata Hasta. As you breathe in, raise the right knee high. Let the breath out and wrap your right peace fingers around your big toe, left hand to hip. Inhale and stay here, or begin to straighten the leg out directly in front of you.
Put your head inside my big black wild eye, I can still help you.
Leg stays lifted. Inhale, release the foot, hands to your hips. Exhale, bend the knee and bring it in towards your chest, hands to heart center. Find Warrior 3. Tip forward on the inhale and extend your leg long behind you.
No!
Standing split. Exhale the hands down, back leg to the sky. Exhale, low lunge. Big step back. 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. Low lunge. Come out of the fold. Bend the front knee and step the back foot back.
Inhale here.
Exhale, step back, downward facing dog. Inhale, bend your knees and look towards your hands. Exhale, step or hop to the top of the mat. Inhale, halfway lift up. Exhale to fold. Separate your feet wide for Malasana squat. Hips sink low, hands at prayer. You can stay here or find the full bind. Sweep your left hand around you and wrap your right hand around your right knee. Birds of Paradise, right side. Bind your arms under your right hamstring, stand tall, and lift your right leg. Then maybe extend your right leg long.
I'm so— oh man.
Okay, wait, wait. No, wrong side.
Ready? Gently release your bind and find Tadasana. Extend your arms overhead.
Inhale.
Hold on. Hold on. Why does she she switches sides when she does this?
Birds of paradise, right side. Bind your arms under your right hamstring. Stand tall and lift your right leg. Then maybe extend your right leg long.
I think that she does it on the wrong side. No?
Okay, whatever.
Just make sure to do the other side afterwards.
Gently release your bind and find Tadasana. Extend your arms overhead.
Inhale.
Exhale and swan dive forward. Inhale and lift halfway. Exhale, chaturanga. Plant your palms and hop back to bent elbows. Inhale, up dog. Exhale, downward facing dog. Inhale, bend your knees. And look forward. And exhale, make your way to the top of the mat. Inhale, halfway lift. Exhale, fold. Separate your feet wide for Malasana squat. Okay, so this time toes wide, everything on the other side, hands at prayer. You can stay here or go for a full bind. Sweep the right hand behind your back and sweep the left arm around your left knee. Birds of Paradise, left side. Bind under your left leg. Stand tall. Pull your left leg up and extend your left leg long.
I'm sorry.
She's struggling on the side.
Release your leg down for Tadasana. Inhale, Urdhva Hastasana.
I think I had my arms the wrong way forward. I think my arms are on the wrong way.
Chair pose. Bend your knees and inhale, sweep your arms overhead.
Wait.
Exhale, hands to prayer at your heart.
Sorry, I know, but what kind of yoga teacher would I be if I didn't do the right side?
You know.
Release your leg down for Tadasana. Sana. Inhale, Urdhva Hastasana.
Man.
Okay, we're just gonna do it all again.
Birds of Paradise, left side. Bind under your left leg, stand tall, pull your left leg up, and extend your left leg long. Release your leg down for Tadasana. Inhale, Urdhva Hastasana. Soften your knees and spill forward, Chair Pose. Bend your knees and inhale, sweep your arms overhead. Exhale, hands to prayer.
All right, I'll have it. I'll have it for next time.
I'll have it for next time.
Exhale, revolve chair, twist row, tricep to outer thigh. Revolved lunge. Stay in the twist and exhale, take a big step back with your left foot. Low lunge. Release your hands to the ground. Crescent lunge, arms to sky. One breath in here. Exhale, hands to heart.
Oh, it's okay.
Breath out, revolved crescent. Twist to the right, left tricep to outer thigh.
And it has to be possible.
Low lunge, hands to the mat, back toes tuck, back knee lifts. Inhale here. Exhale, step the foot back, downward facing dog. Breathe in and gaze forward. Exhale, step or float to the top of your mat. Inhale, Chair Pose. Exhale, hands to heart.
It's unfortunate that when we feel stuck—
Exhale, Revolved Chair. Twist left, tricep connecting to outer thigh.
Revolved lunge, exhale.
Lower your gaze and step your right foot way back.
Low lunge.
Release the twist. Crescent lunge, arms tall, just one breath in. Exhale, hands to prayer. Exhale to twist left, revolved crescent, right tricep to left thigh. Low lunge. Unwind and bring the hands down. Tuck the back toes, lift the back knee. Inhale here.
Inhale.
Exhale, step back, downward facing dog. Inhale, plank. Exhale, lower down to your belly. Full frog, bend your knees, Pull your heels toward your glutes and grab for the outer feet with your hands. Ground your hips down into the mat and then start to draw your heels to the outside edges of your hips. You should feel a deep stretch in your quads and hip flexors. You can stay here continuing to work your feet closer down toward the mat, or you can rotate your hands So the fingers aim forward and drape down over the tops of your feet. Bend the elbows, slide the elbows towards each other, and maybe start to lift your chest off the ground. This will add a chest and shoulder stretch to your frog pose. Exhale, gently release both feet and come down onto your belly. Locust Pose, right side. Slide the hands all the way underneath you, palms flat to the mat. Work the rotation of the arm from the shoulder joint. Press the hands Hands and the arms into the mat. Point your toes and straighten the legs. Now lift your right leg up. Exhale, lower the leg. Locust Pose, left side. Press the arms and the hands into the mat, and with the legs straight, lift the left leg up.
Oh my God.
Exhale, lower the leg back to the mat. Free the hands and take a moment here. Full locust pose. Gaze toward your mat. Then slide the hands underneath you. Grip the mat with your hands, press through your arms, and lift both legs. Big exhale. Slowly lower everything to the mat. Free the hands and take a few breaths here. Tuck your toes, flex the quads to lift the knees off the ground.
Inhale.
Exhale, back to down dog. Push back up. Inhale, right leg to sky. 3-Legged Dog. Exhale, Lizard Pose. Step your right foot to the outside edge of your right hand. Soften your back knee down and relax your torso. 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.
I guess your heart beats steady all alone. You might have found some solace, but it could not find a home. Though we never lost the tempo and you never batted an eye.
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.
3-legged dog.
Lizard pose. Step your left foot wide, outside edge of your left hand. Gently lower your right knee down and relax your upper body. Maybe come down onto your forearms. For a deeper stretch, tuck the back toes under and raise 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. Make your way to a seat, legs in front, knees bent. Staff Pose. Plant your hands on the mat beside your hips and lengthen your legs out long. Lengthen through the low back and stick your butt out. Take a deep breath in. Then exhale, hinge from the hips and start to fold forward. Walk the hands out to the calves or maybe the feet and let the elbows go wide as you pull your sternum forward, lengthening your low back. Then soften your head. Towards your knees. Walk your hands back and lift your torso up. Bring your feet flat on the mat. Seated Star. Soles of the feet together, knees open wide, then slide the feet away. Take a breath in and sit up tall. Hinge at the hips and fold over the legs. Exhale. Maybe let the head soften toward the feet. Gently lift your chest back up. Draw your knees in and plant your feet on the mat. Supine. Slowly lower your back to the mat. Supine twist. Draw your right knee into your chest and hug it in. Left leg long. Take a big breath in here. Exhale, drape the knee across your body to the left. Send your right arm to the right. Turn your gaze to the right and settle in. Come back to center. Second side. Right leg long, left knee to chest. Squeeze it in.
Inhale.
Lay the knee over to the right side.
Exhale.
Left arm goes left. Gaze goes left. Relax into the floor. Return to center. Bring the feet back to the mat. Hug both knees into your chest. Take one last big breath in. Exhale, shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in. Become aware of your breath once more. Start to move your fingers and your toes. Namaste.
Namaste. Awesome.
Thank you so much for joining that vinyasa flow. There was no pigeon in it, or flying pigeon. Um, there was less, uh, hand balancing than I expected, but it's because I made the flow 50 minutes in order to have 7 Maybe did some Savasana at the end. I find that that is like a lot more suitable, um, but I will do the 60-minute eventually, maybe next week. The schedule that is right now is going to stay. So this yoga schedule that I have right now, it's perfect. It's gonna stay this way. It's a nice perfect balance between yin and yang and restorative and active. Um, and, uh, so the yoga schedule is gonna stay. I will be implementing other things, so like astrology once a week and nutrition once a week, and then I will have a perfect balance. But for yoga right now, perfect. Okay, awesome. Um, Yeah, I mean, there's just a lot of things. Um, okay, cool. Thanks so much. So tomorrow there is no flow. Tomorrow I am going to the gym. Eventually I will have someone following me around and videotaping me while I'm live on Twitch. That's my vision. And you guys can watch me work out at the gym. But, uh, for now I don't have that technology. of solution. So maybe I will make my living room into a gym, which is my plan since I'm training clients right now. So I'm trying to make this into like a really, really gym-like feel. Because who needs a couch, right? Okay, cool. Thanks so much. So no flow tomorrow, and Friday is hatha yoga at 11 AM Eastern. Tomorrow there is a tarot divination reading at 7 PM for the Conscious Collective for the weekend. All right, cool. Thank you for all of you who are watching, and I'll talk to you guys soon. Now stay blessed.
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