60 Minutes Vinyasa Yoga Full Class For Beginners Weight Loss | Free Vinyasa Yoga Videos 2024 |
In this 60‑minute guided Vinyata yoga class, instructor Rozaria Kieliszkiewicz leads an intermediate‑level flow designed for beginners seeking weight‑loss benefits and a consistent daily practice. The session begins with a brief personal introduction and a seated warm‑up that includes arm, tricep, and seated Sun‑Salutation stretches. It then moves to tabletop work, lateral spinal stretches, and a full Downward‑Facing Dog, followed by a dynamic sequence of three‑legged dog, low lunges, crescent and Warrior variations, balance poses (side‑plank, crow, dancer), core‑strengthening moves (boat, half‑boat, low‑camel), and a series of restorative stretches (pigeon, fish, eagle twist). Throughout, Rozaria provides breath cues, alignment reminders, and encouraging commentary, interspersed with occasional light‑hearted remarks from other speakers. The class concludes with a guided Shavasana, gentle finger‑toe movements, and a closing "Namaste," reinforcing relaxation and mindfulness.
Chapters
Hello, welcome to this morning's yoga vinyasa flow. I'm very excited because it's been like, I think, a week and a half since I've done the yoga. I took a nice break, it was necessary, but now I am ready to be flowing again and commit to my daily yoga practice. Okay, awesome, so let's get started. Today is a vinyasa flow intermediate level. Um, that's all I have to say. I hope you enjoy it. Okay, let's make sure my volume here is all good.
All right.
Let's begin in a seated position. Cross your shins and let your sit bones root and settle the shoulders right over the hips. 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. Easy seated arm stretch. Stretch your left arm across your chest and hook your right arm under your left. Take a deep breath in here. Exhale, tug back with your right forearm to create a stretch in the outer shoulder of your left arm. Turn your gaze to the left. Release the stretch, hands down.
Switching sides.
Stretch your right arm across your chest and hook the left arm under.
Inhale. Release.
Tricep stretch. Right arm up, then bend at the elbow. Inhale, left hand to right elbow. Gently pull with the left hand. Breath out.
Exhale.
Exhale the arms down. Find easy seat. Tricep stretch, left side. Left arm up, then bend at the elbow. Breathe in. Right hand to left elbow. Gentle tug on the elbow.
Breath out.
Exhale the hands down, easy seat. Raise your arms overhead.
Inhale.
Exhale, fold forward over your legs. And drape her arms out in front.
Mm.
Push yourself back to a seat. Seated Sun Salutation. Inhale, sweep the arms out and up to high prayer. Exhale, slowly lower hands to heart center. Inhale, sweep the arms up. Exhale, lower the hands down. Inhale, reach up. Exhale, lower. Keep going now for a few more rounds. Come to stillness. Easy seat. Find tabletop. Roll over your shins and plant your hands. Turn your fingertips away from each other, and then maybe turn the fingertips all the way to the knees. Exhale. Lean back to deepen the stretch in your wrists. Turn the hands to face forward. Tabletop. Lateral spinal stretch. With the spine neutral, take a breath in. As you exhale, Move your right shoulder and your right hip toward one another, almost like you're making the letter C with your body, and gaze over the right shoulder. Inhale, come back to center. Then exhale, squeeze the left shoulder and the left hip together and look past your left shoulder. Breathe in, come back to center. Exhale, C-shape to the right. Breathe in, pass through center, and then exhale, C-shape left. Take a few more rounds on your own. Come to stillness. Tabletop, neutral spine. Tuck toes. Take a deep breath in here. And exhale, downward facing dog. Lift your hips up and back.
Ah.
Inhale, right leg to sky, 3-legged dog.
Mm-hmm.
Exhale, draw your right knee to your right tricep and lean forward. Inhale, back to 3-legged dog. Drive the right leg up and away. Exhale, knee to nose. Tap your nose to your kneecap. Inhale, right leg back up. Exhale, knee to left elbow, twist. Inhale, 3-legged dog. 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, forward fold, step forward. Inhale, halfway lift. Press your hands into your quads, shins, or the floor. Exhale to fold. Inhale, circle sweep, arms to sky. Urdhva Hastasana. Exhale and swan dive forward. Inhale, halfway lift. Exhale, left foot back to low lunge. Lower your left knee down and find crescent lunge. Inhale as you reach both arms to the sky. Low lunge. Exhale the hands back to the mat. Engage your core.
Inhale.
Exhale, step back, downward facing dog. Inhale, roll forward, plank. Push through the hands to round the upper back, elbows hugged in close. Exhale, Lower to your belly. Inhale, Cobra. Lift the chest as you pull the mat back. Exhale, lower the chest back 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, left leg to sky. 3-legged dog. Exhale, pull your left knee to your left tricep and tippy-toe your right foot. Inhale, 3-legged dog. Send the left leg back up to the sky. Exhale, knee to nose. Push down to pull the knee up away from the floor. Inhale, left leg back to sky. Exhale, knee to right elbow.
Twist.
Inhale, left leg back up. Exhale, low lunge. Step your foot between your palms. Take a breath in here. Exhale, forward fold. Right foot to the top of the mat. Inhale, halfway lift up. 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 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. Exhale, Low Lunge, hands to the mat. Inhale here. Exhale, step the foot back, Downward Facing Dog. Inhale, shift forward to Plank. Shoulders over wrists. Exhale, Chaturanga. Lower halfway down, elbows sliding against the ribs. Inhale, Upward Facing Dog. Open your chest. Exhale, Down Dog. Lift up from the core. Inhale, rise high up to your tippy toes. Bend your knees and gaze forward. Exhale, step or float to the top of your mat. Chair pose. Bend your knees and inhale, sweep your arms overhead. Exhale, arms back, hips stay low. Inhale, reach tall, big breath in, chair. Then exhale, half chair. Sweep the arms back, let the ribs and thighs touch. Keep the hips low. Inhale, chair pose, arms back tall. Exhale and release to a forward fold. Inhale to a halfway lift. Exhale, plant your palms and step back to bent elbows, chaturanga. Inhale, upward facing dog. Let the hips sink low and the heart open. Exhale, down dog. Lift up from the core and press back. Inhale, plank. Roll forward. Side plank. Shift the weight into the left hand and take the heels to the left. Inhale as you sweep the right arm high. Then maybe lift the right foot up to the sky. Breath out here. Exhale, down dog. Right hand and leg come back to the mat. Send your hips up and back. Inhale to plank. One more exhale, side plank. Weight comes into the right hand. Inhale, left fingers reach high. Maybe left foot reaches up to the sky. Exhale, down dog. Left hand down. Left leg down, hips up and back. Inhale, right leg lifts. Exhale, twist. Bring the knee back to the left elbow. Broken triangle. Thread your right leg through and stretch your left arm up to the sky. 3-legged dog. Exhale, left hand down, back heel up, right knee toward chest. Then inhale, reach your right leg to the sky and press the hips up and back. Exhale, wild thing. Wild thing. Open the hips, bend the right leg, and right foot finds the floor. Breathe in, reach the right arm out long, and lift the hips higher.
Déjà vu.
Slowly move to 3-legged dog. Exhale, bring the right hand back to the mat. And draw the right knee into your chest. And inhale, sweep your right leg to the sky. Exhale, low lunge. Step the foot between the palms and stack the front knee right over the right ankle. Coming into Warrior 2, anchor the back heel down, then inhale up, arms out to a T.
This is not a yoga song.
I just wanna like— oh man.
Inhale, Peaceful Warrior. Right arm to the sky. Breathe into the side body. Exhale, extended side angle, right elbow, right knee. Inhale as you sweep your left arm to your left ear.
Ooh, all I remember is just my kicks. I don't care that it's just 1966.
Inhale, Peaceful Warrior. Right arm to the sky. Just one breath here. Exhale, Triangle. Straighten your right leg. Left hand to the sky. Right hand finds the front leg. Inhale, bottom arm lifts. Inhale, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down. Push through your hands.
Inhale.
Exhale, step back. Downward Facing Dog.
Inhale, Plank.
Exhale, Chaturanga. Lower halfway down. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Inhale, left leg to sky. Exhale, knee to right elbow. Broken Triangle. Reach your left leg through and sweep your right hand up to the sky. 3-Legged Dog. Exhale your right hand down, spin the back heel up, and draw the left knee Inhale, sweep your left leg up and back. Exhale, wild thing. Flip over, left foot to the floor. Inhale, press down to lift the hips high. Sweep the left arm long. Inhale, sweep the left leg up and back.
Exhale, wild thing.
Flip over, left foot to the floor. Inhale, press down to lift the hips high.
Sweep the left arm long.
3-legged dog. As you exhale, bring the left hand all the way back around to the mat. As you breathe in, extend the left leg high. Exhale, low lunge. Step the foot forward, keep the back leg engaged, straighten the back knee. Warrior 2. Back heel to the mat. Inhale up, arms wide. Inhale, Peaceful Warrior. Reach tall.
Tell me your favorite song, I'll put it on repeat.
Exhale, extended side angle. Keep the spine long as you tilt your torso forward. Right arm to ear. Inhale.
Exhale, extended side angle.
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. Feel free to stay here. Or, on your next inhale, lift the bottom arm and reach it long to frame your face. Inhale, Peaceful Warrior. Exhale, low lunge. Windmill the hands down to frame the front foot. Push through your hands and inhale. Exhale, step the foot back, downward facing dog. Inhale to plank. Chaturanga, breath out. Inhale, up dog. Exhale, down dog. 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 and lift halfway. Exhale, fold. Inhale, circle sweep, arms to sky, Urdhva Hastasana. Exhale and spill over your legs. Find Padahastasana. Slide your entire palms under your feet. Inhale, raise the heart up and lengthen the spine until the arms straighten. 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, slowly roll up to stand. As you breathe out, relax the shoulder blades back and down. Let the palms turn forward. Tadasana. Dancer's Pose. Inhale, reach back and capture your left foot with your left hand. Exhale, slowly tip forward. Extend your right arm out in front of you. And kick the back foot into the hand to lift the leg up and back.
Ah, a little bit.
Warrior 3, go. Engage the hamstring to keep the back leg lifted. Exhale, release the foot and bring hands to heart. Inhale, bring the torso and back leg parallel with the mat.
Warrior 1.
Exhale, land your back foot, back heel down, front knee bent. Big breath in, stretch the arms up high. Exhale, Warrior 2. Inhale, Peaceful Warrior. Skandasana. Exhale, shift left and bend the 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. Hold here or move to full bind. Exhale, Wrap your left arm around your shin and sweep your right arm behind you until your hands meet. Release the bind and rise up. Star Pose. Exhale, interlace the fingers behind your back. Inhale, press the fists down and lift the heart. Fold forward. Exhale.
You feel my touch. It seems like you're taken. You feel my heart. You know my blood is aching.
Star Pose. Breath in as you press down through the feet to stand. Sweep the arms up and join the hands together. Warrior 2. Exhale, right toes face the front of your mat. Bend into the right knee. Arms reach wide. Half Moon Pose. Inhale, place the right hand on the mat and lift your back leg high.
Warrior 2.
Exhale, back foot floats gently down to the mat. Reach the arms out long. Inhale, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down. Inhale here. Exhale, step back, Downward Facing Dog. Inhale, Plank. Exhale, Chaturanga. Inhale, Upward Facing Dog. Exhale, downward facing dog. Inhale, bend your knees and look forward. Exhale, step or hop to the top of the mat. Inhale, halfway lift. Exhale and fold forward. Inhale, chair pose. Drop the hips back and down and reach your arms tall. Exhale, lift your heels high, open your knees wide, and sit low. Crow Pose. Plant your hands, lean forward, and lift your feet. Exhale, feet down to the mat for forward fold. Extend through the legs and let the head hang heavy. Inhale, halfway lift up. Exhale. To fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, find Tadasana. Stand tall. Dancer's Pose. Reach back with the right hand and take hold of the right foot. Inhale as you draw the knees together. Exhale, hinge forward And kick the back foot into your hand. Reach the left arm long in front. Keep the leg lifted. Exhale, draw the hands to the heart for Warrior 3. Inhale, extend the back leg straight and long and reach the chest forward.
Warrior 1.
Exhale, land the foot back, heel down at 45 degrees. Then big breath in as you sweep the arms high and connect the palms. Warrior 2.
Exhale.
Inhale, Peaceful Warrior. Skandasana. Breathe out. And shift the weight into your right leg, bending the right knee and extending the left leg long. Hands press together. Skandasana, arms wide. Lower the right hand down to the mat, arm on the inside of your thigh. Breathe in, sweep the left arm up high. Hold here or find the bind. Sweep the right arm around the shin and reach your left hand behind you. Clasp your hands behind your back. Inhale, Star Pose. Release the bind and reach your arms overhead. Exhale, interlace your hands behind your back. Inhale, punch the fists down as the chest lifts up. Then exhale, pour forward, wide-legged fold.
If we could live in this moment and just hold it, keep Start pose.
Inhale, rise up and reach your arms tall. Warrior 2 to the front. Let the breath out and sink into the left knee, arms to a T. Half moon. Inhale, left hand to mat, right leg high.
Warrior 2.
As you breathe out, take a big step back, land lightly, arms out wide. Inhale, Peaceful Warrior. Exhale, low lunge. Windmill the hands down to frame the front foot. Inhale here. Exhale, step the foot back, downward facing dog. Find your way back to easy pose. Boat Pose. 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, lean back, and float your feet off the mat. As you inhale, straighten your legs so your body comes to a V-shape. Boat Pose. And come up to easy seat. Press the hands down and inhale, lift your hips and feet off the mat. Low lassana.
Time will be frozen forever.
Release back to the mat. 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 an easy seat. Big breath in. Lalasana, second round. Release back down. Inhale, boat pose. Engage the core and lean back. Exhale, half boat. Curl your tailbone under. Bring your low back to the mat and hover your legs just above the ground. Rolling Half Boat. Raise the arms overhead and begin to roll over to the right side without using your hands or your feet to get there. Keep the arms and legs lifted off the mat as you balance on the right side of the body. Come back to half boat. Keep your shoulders, head, and legs lifted off the ground as you roll back to center. Reach your fingertips toward your toes. Roll in half boat. Second side. Slowly roll over to your left side, raising your arms alongside your ears. Keep the arms and legs hovering off of the mat as you balance on the left side of the body. Back to half boat. Keep the shoulders, head, and legs hovering as you roll back to center. As you inhale, lift to boat and come up to easy seat.
Sorry for all of that groveling.
Last time. Malasana.
Inhale.
Exhale, Chaturanga. Push through the hands, lean forward, and shoot the feet to the back of the mat. Inhale, Up Dog.
Oh my God.
Exhale, Down Dog.
3.
Flip the knees to the mat and have a seat on your heels. Rise up to your knees for Half Camel, hands at the low back. Lengthen the lower back, then breathe in and lift the chest. Exhale, left hand to left heel. Breathe in, right hand to sky. Inhale, lift through your chest and rise back up, hands to the lower back. Breath out. Long low back. Half camel, second side. Breath in and lift the chest. Exhale, lean back. Right hand to right heel. Inhale, sweep the left arm up.
Mmm.
Gently come back up. Big breath in.
Thank you.
Stay folded over and walk your hands to the left. Feel the stretch in the outer hip and breathe here.
Come back to center. Trusting.
Start to rise.
Trusting.
Exhale, down dog. Push down through your palms, tuck your back toes, and step back. Inhale, left leg lifts. Exhale, half pigeon, second side. Take a moment here to find a position that feels good. Deep breath in. Exhale, fold and release completely. Stay in the fold and walk your hands to the right. Stay here and feel the outer hip stretch. Come back to center. Slowly start to walk your hands back. Lift your torso back up. Exhale back to down dog. Come to a seat with your legs out in front of you.
Oh.
Reverse plank. Walk your hands behind you, straighten your legs, and inhale, lift your hips to the sky.
Rozalia.
Slowly lower your hips all the way down to the mat. Plant your feet on your mat and point your knees at the sky. Come to a wide-legged seat. Separate your legs wide, flex your feet so your toes face up, and stick your butt out. Inhale, lengthen your spine. Then exhale, start to hinge forward from the hips. Lead with your chest and push your chin forward. Then start to crawl your hands out in front. Slowly lift your torso back up. Draw the legs together and point your knees at the sky. Slowly lower your back down to the mat. Fish Pose. Straighten your legs out, then slide one hand underneath you, palm down. And then the other so that the backs of your hands touch your buttocks. Now press the elbows and forearms down into the mat and feel your chest begin to lift. Tilt your chin up and feel the throat open. Slowly release down and bring the soles of your feet to the mat. Eagle Twist. Inhale, cross the right leg over the left. Maybe wrap right toes behind left calf. Then exhale, let the legs fall to the left, arms in a T, gaze right. Slowly come back to center. Feet to the mat. Other side. Inhale, cross left leg over right. Maybe the left toes wrap behind the right calf. Exhale, drape the legs to the right. Gaze left. Return to center. Bring the feet back to the mat. Draw both knees into your chest. Take a final breath in. Exhale, shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in.
Begin to deepen your breath.
And bring some gentle movement back to your fingers and your toes. Namaste.
Namaste.
I forget I'm on camera like all the time. Okay. Thank you so much for joining that vinyasa flow and sharing your time with me. Yeah, it was fantastic. Tomorrow there will be a yin yoga. It's not going to be at 11 EST because I have something to do in the morning. But it should be like early afternoon the latest. Okay, thank you so much and talk soon.
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