Advanced Vinyasa Flow 45 Minutes |Strong Vinyasa Yoga Flow to Feel Your Best | Yoga Exercise At Home

Hey, welcome to my channel. My name is Rosalia. Today we will be doing a 40-minute vinyasa yoga flow with Down Dog app. It is an advanced flow and it has fast transitions, so try to keep up if you can. I really feel like you will enjoy this one. All right, let's get started.

Come to a comfortable cross-legged seat. Root down through your sit bones. Let your shoulders slide down your back and reach your crown tall. Just begin to arrive. Start to deepen your breath. Find Eagle Arms. Cross right arm over left. From here, try to pull the elbows apart. You should feel your chest pull forward slightly and your shoulders pull back. Plant the right hand down by your side. Stretch the left arm straight out to the left side and tilt the head to the right. Exhale. Let the right ear be heavy towards the right shoulder. Keep the left fingertips active, reach them away. And release. Sit tall. Breathe in. Head down. Breathe out. Inhale, chin up, look to the sky. Exhale. Chin to chest again. Keep going now for a few more rounds. Come back to neutral. Now interlace the hands behind your low back. Take a deep breath in here. Exhale. Draw the triceps together and straighten the arms. Maybe the palms draw together, knuckles press down. As the knuckles continue to reach down in the opposite direction, yearn the breastbone high. Release the shape. Eagle arms, other side. Cross left arm over right, reach the elbows forward, and at the same time pull the shoulders back. Maybe feel the outer shoulders stretch as you send breath into the back body. Exhale, neck stretch. Left hand grounds down, right fingertips reach away, head tilts left. Ease the left ear towards the left shoulder. Keep reaching the right fingertips away. And back to center. Roll over your shins, plant your hands, and step back to downward facing dog. Arms straight, tailbone to the sky. Start to walk the dog. Bend one knee as you stretch the other heel to the ground, and then switch. Keep going and pedal the feet a few times at your own pace. As one calf stretches, maybe lift the other heel high to stretch the toes. Come to a stop. Stretch both heels towards the ground. Shift forward to plank. Inhale, stay in plank, bend the knees and just hover them off the mat. Fire up the core. Straighten the legs again. Exhale, down dog. Lift up from the core and press back. Slowly walk the feet to the top of the mat. When you get there, interlace your hands behind your head. Feel the neck release. Let the breath be easy here. Release your hands down, feet together. Bend the knees, then roll up to Tadasana. Urdhva Hastasana. Breathe in, arms to sky. Exhale, twist right. Reach your right arm back and reach your left fingertips forwards. And arms back up. Inhale. Exhale, twist Left arm back, right arm reaches forward, and inhale, arms up. Exhale, Tadasana, chair pose. Bend your knees and inhale, sweep your arms overhead. Then half chair, exhale, dive the chest forward and brush the arms back. Straight back to chair, inhale, arms up. Exhale and spill over your legs, forward fold. Inhale and lift halfway, plant your hands and step or hop back, then lower all the way down to your belly. Bound Locust. Clasp hands behind you, inhale, peel the chest up. Exhale, lower back down, hands by shoulders. Tuck your toes, Inhale, press back up to plank. Hips up and back, down dog. Breathe out. Inhale, sweep your right leg high, right foot forward. Exhale, low lunge. Inhale, lengthen the spine. Exhale, forward fold. Step forward, urdhva hastasana. Breathe in. Exhale, fold forward, release all the way down. Inhale and lift halfway up, left foot back. Exhale, low lunge. Coming into Warrior 2, anchor the back heel down and inhale up, arms out to a T. Align the front knee directly over the front ankle and gaze beyond your right fingertips. Oh, that's so nice. Peaceful Warrior. Inhale, right hand to sky. Extended Side Angle. Exhale, front knee stays bent. Stretch your right fingertips down, left arm by your ear. Move the left shoulder back a bit to open the chest to the sky. Stay here and inhale, sweep the Reach long through the fingertips, back leg strong. Breathe in, Peaceful Warrior. Half Moon Pose. Exhale, shift weight into the right foot and place the right hand down. Lift your back leg high. Breath in, left hip stacked over right, left arm reaches high. Now move to Sugarcane. Bend your left knee, capture your left foot with your left hand and open your chest. Actively kick the foot into the hand. Find a back bend here. Keep kicking, maybe even lighten the weight in the right hand. Peaceful Warrior, back foot down. Inhale, right arm high. Exhale, low lunge. Cartwheel the hands Standing split. Inhale, shift your weight forward and lift your left leg to the sky as the torso softens down. Now Shiva squat. Bend your right knee deeply. Exhale and draw your left knee behind your right. Then back to standing split. Inhale, extend through both legs. Low lunge. Exhale, step your lifted foot way back. Side plank. Step your right foot back and inhale the right hand high. Ground down through the left hand.

We could be ourselves.

Lower the hand to the mat, find plank. Exhale, Chaturanga. Lower halfway down. Inhale, upward facing dog. Open your chest. Exhale, down dog. Lift up from the core, flick the feet back over and press back. Second side. Inhale, sweep your left leg high, left foot forward. Exhale, low lunge. Breath in, lengthen the spine. Exhale, forward fold. Step the right foot to meet the left. Inhale, circle sweep arms to sky. Exhale, fold. Inhale, halfway lift. Right foot back. Exhale, low lunge. Warrior 2, back heel to the mat. Inhale up, arms wide.

Warrior 2.

Shift the front knee a bit to the left, open the hips and gaze left. Peaceful Warrior. Inhale, left hand up. Exhale, Extended Side Angle. Lower the left fingertips down, right arm by your ear. Move the right shoulder back to find more opening in the chest.

Shh.

Stay in the shape. Breathe in and raise the left arm by your ear. Strong core here. Breathe through any shakes.

If you want to cry, cry.

Peaceful Warrior on the inhale. Half Moon, exhale. Weight in left foot, left hand to mat. Inhale, right leg high, right arm high. Find Sugarcane. Bend your right knee, capture your foot with your right hand. Kick the foot into the hand and spiral the heart to the sky.

There's a spider on my floor.

Keep kicking. Maybe the left fingertips start to float off the mat. Peaceful Warrior. Back foot down. Inhale, left arm high. Exhale, low lunge. Windmill hands down. Find standing split on your inhale. Right leg flies high. Shiva squat. Exhale, left knee bends deeply. Right knee draws in behind the left. Then back to standing split. Inhale, stretch through both legs. Exhale, low lunge. Land the back foot down. Side plank. Left foot steps back. Inhale the left hand up. Push down through your right hand to reach taller. Hand down. Find plank. Lower halfway down. Exhale. Inhale, up dog. Shoulders back. Down dog. Exhale. Find Dolphin Pose. Come onto your forearms and walk the feet in close. Forearms press down, lift through the core, and step the feet in even more. Soft neck here. Gaze back towards your toes. 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 float to the top of your mat. Inhale. Halfway lift. Exhale. Forward fold. Urdhva Hastasana. Inhale, arms sweep up. Exhale, Tadasana, arms by your sides. Inhale, Urdhva Hastasana, stretch fingertips to sky. Soften your knees and fold forward. Exhale, cross left ankle behind the right. Inhale, long spine. Exhale, Fold. Feel a deep stretch along the back of the left leg. Each time you exhale, fold a little deeper. Stay folded. Just uncross the legs. Then slowly roll up to Tadasana. Bring hands to hips, shift weight to the right foot, then float the left leg straight up. Hips even here. Lower the left hip down if it's higher than the right.

I'll meet you in the low tide, low tide.

I'll meet you in the low tide, low tide. And I'll meet you in the low tide. Dancer's Pose. Sweep the left leg behind you and bring left hand to left foot. Reach the right fingertips forward and tip forward as you kick the back leg high. Keep a lift in the heart here. Use the left hamstring to lift the left leg up even higher.

Warrior 3.

Warrior 3. Both arms by ears, tilt further forward, and left leg straightens behind. Square the hips with the mat, lower the left hip down, toes face down. Forward fold. Exhale, left foot meets the right. Inhale, slowly roll up vertebra by vertebra. Exhale, find Tadasana. Inhale, circle sweep arms to sky, Urdhva Hastasana. Exhale and spill over your legs, forward fold. Cross the right ankle behind the left. Inhale, half lift. Exhale to fold. Just hang heavy here as the back of the right leg lengthens. Let your exhalations take you deeper into the fold. Uncross your legs, forward fold. Slowly roll up to Tadasana. Hands at your hips, shift weight to the left foot and float the right leg up. Keep the shoulders back and stand tall as you hold the leg up. Keep holding. Maybe lift the right leg up even higher. Dancer's Pose. Right leg sweeps behind, right hand to right foot. Hinge forward, left fingertips reach forward, and kick the back foot up. Feel a back bend behind the heart here. Use the right hamstring to lift the right leg up even higher. Warrior three, arms frame the ears. Hinge further forward. Right leg straight. Straight back. As you hold here, keep drawing the biceps back by the ears.

Beautiful.

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, maybe gaze beyond the right fingertips. And arms back Up. Inhale. Diver's Pose. Keep the heels lifted, legs straight, and sweep the arms by your sides as you hinge forward to a flat back, or go further, torso to 45 degrees. Crown of the head stretches forward, fingertips reach back.

Crow Pose.

Bring your hands to the mat and push the palms down. Let the knees come to your triceps and look forward, tilt forward, maybe lift your feet off the ground. Keep pressing down through the hands while lifting up through the core.

Release the feet.

Exhale, forward fold. Then put a soft bend in the knees and slowly roll up to Tadasana. Take a balance, float the heels up as you sweep the arms above your head. Exhale, open arm twist to the left. Take your gaze beyond the left thumb. And inhale, arms up. Diver's Pose again, arms by your sides and hinge forward. Find Crow Pose again, palms to mat, knees to upper arms. Lean forward and lift your feet off the floor. Float the feet back. Take a vinyasa.

In down dog.

Right leg lifts on the breath in. Exhale, low lunge. Crawl the hands to the left, wide-legged fold. Pivot your right toes in. On the inhale, lift up halfway, long spine. Then place your left hand directly below you and exhale, sweep the right arm high, twist right. Move the right shoulder back and And take your gaze beyond the right fingertips. Try to keep the hips as square as you can here as you twist. Lower the arm back down. Back to low lunge. Walk your hands to the front of your mat. Reach your right hand towards the sky. Find easy twist. Breath in. Stay here and find a side stretch. Reach your right arm towards the upper left corner of your mat. Press the left heel back as the right fingertips reach long. Reach your right arm back up to the sky. Now stay in the twist and rise up. Right arm reaches back, left arm stretches front. Exalted Warrior. Right hand to back leg. Inhale, left hand high. Feel your heart lift up and look beyond your fingertips. Inhale, high lunge, arms to the sky. Move to half Hanuman, hands to the mat, back knee down, then straighten the front leg. Then take a twist and sweep your right arm up, hips square, long Spine as you twist to the right and gaze high. Stay here. Firm the left hand down into the mat and reach even higher through the right fingertips. Hand down, step back, move through your vinyasa. From Down Dog, left leg high. Breath in. Exhale, Low Lunge. Walk the hands to the right, Wide-Legged Fold. Left toes swivel in. Breathe in and lift up halfway, then place the right hand on the mat. Exhale, left arm sweeps up. Twist left. Move the left shoulder back. Gaze beyond the left fingertips. Try to keep your hips square as you twist.

Here's a toast to you, it's been too long.

Lower the arm down. Find low lunge. Stay folded. Crawl your hands to the top of your mat. Easy twist. Peel the left arm up to the sky.

Breathe in.

Now go deep. Left arm sweeps to reach toward the top right corner of the mat. Send energy out through the left fingertips. Grow even longer. Left arm back up to the sky, then keep twisting and inhale, lift the torso, arms reach towards opposite ends of the mat. Exalted Warrior. Left hand to back neck, inhale, right hand Keep the lower back long and deepen the back bend in the upper back. Inhale, high lunge. Sweep the arms overhead. Half Hanuman. Hands frame the front foot and lower your back knee down. Then sweep your left arm up. Keep the hips square as you twist to the right. The left and lift your gaze. Press the mat away with the right hand and grow even taller through the left fingertips. Lower the hand, take a vinyasa.

One day we'll wake up.

On the inhale, shift forward to plank, then lower all the way down to your belly. Both arms capture the outside edge of your feet with your hands, and inhale, kick into the hands and lift up to the sky. Let the chest open and soften the shoulders down.

Where will we go? Where will we go?

Soften all the way down as you exhale. Turn the chin to the right. Take a few breaths. One more bow. Grab your feet, reach your hips, Bring your knees close together and inhale, kick into the hands. Release, lower everything down, take the chin to the left and breathe. Locust Pose, right side. Slide the hands all the way underneath you, palms flat to the mat. Press the hands and the arms into the mat. Point your toes and straighten the legs. Now lift your right leg up. Fire up the hamstrings, the glutes, the back, and the arms.

Where will we go? I don't know.

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. Glue the hips to the mat. Pinky toe of the lifted leg points to the mat. Lower the leg back to the mat as you exhale. Free the hands, turn the chin to the right, and rest. Slowly bring the hands by your shoulders. When you're ready, press yourself up and find tabletop. Down dog again. Tuck your toes, hips high. Inhale, right leg up and back. Exhale, step your foot between your hands. Half Hanuman again. Set your back knee down, leg straight, spine long.

Inhale.

We can find ourselves here. Exhale as you fold. You can stay here or find full Hanuman. Lift the chest and stretch your right leg forward and work your left leg back. Take some deep breaths in and out here as the right hamstring and the left hip flexor lengthen. If you took full Hanuman, start to make your way back up. Find a lizard shape. Slide your right foot out wide to the right, sole of the foot to the mat. Bend the knee and stack the knee over the ankle. Then find corkscrew. Reach your right arm back, point your thumb towards the sky. Bend the left knee and capture your left foot. Relax into the stretch all along the front side of your Now let the foot go, back leg long. Tuck the back toes, back to 3-legged dog. Inhale, Inhale, right leg high. Exhale, back to down dog. Inhale, left leg to sky. Exhale, step your foot between your hands. Half Hanuman, back knee down, leg straight. Feel the spine grow long. Inhale. Fold as you exhale. This is the place that you need This is the place that— Stay here or move to full Hanuman. Lift the chest and slide your left leg forward and work your right leg back. Give the body some time to settle here with some deep breaths and feel the left hamstring and the right hip flexor lengthen.

That feels so good.

If you're in full Hanuman, start to slide the legs back in. Find a lizard shape. Slide your left foot out wide to the left. Bend the knee and stack knee over ankle. Then find corkscrew. Reach your left arm up and back, thumb pointing up, and take hold of the back foot. Feel the opening in your right hip flexor. Now let the foot go, back leg long. Tuck the back toes and inhale back to 3-legged dog, left leg high. Exhale back to downward facing dog. Find a cross-legged seat.

Good night, winter.

Extend the left leg out long to the side. Right leg bends, heel close to your glute. Take a deep breath in. Exhale, twist left and fold over the left leg. As you stretch, you might feel the right lower back begin to open.

Will you take me out of my mind? Good night, baby. Are you mine? Good night, baby. Should you pray on me? Then I dare to stay.

Slowly rise up. Find Bound Angle Pose. Soles of the feet together, feet drawn in close. Now bring your peace fingers to your big toes. Take a breath in, hollow out the belly, round the spine. Exhale, fold. You can keep actively pulling with the arms here, or release everything and let gravity do the work. As you round forwards here, draw the deepest ab muscles up and in. Inhale, rise up. Lay the right leg long and out to the side and bend your left knee, heel towards your glute. Inhale here. Exhale, fold over your right leg. Send breath into the right hamstring as you stretch. Will it be a sin if I inhale? Come back up. Find staff pose, both legs long. Take a breath in. Sit right on top of your sit bones. Exhale. Hinge from the hips. Lower back long. You're in the staff. Turn forward and fold over the legs. Let the weight of the head ease you forward. Continue to breathe easily here. Maybe fold a little deeper. Rise back up. Transition to lying on your back. Hamstring stretch. Straighten your left leg long on the mat and extend your right leg towards the sky. Interlace your hands behind your right leg and then draw it towards you. Keep the left leg really heavy and maybe draw the right leg even closer. Envision the back of the leg opening with every exhalation. Other side now. Straighten the right leg long on the mat and extend the left leg towards the sky, then pull the left leg in. Shoulders stay flat on the mat. Feel the left hamstring lengthen. Send energy through the left heel as you stretch. And release. Slowly pull your knees 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 whenever you're ready, relax into shavasana by extending the arms and legs long. Become aware of your breath once more. Start to move your fingers and your toes. Namaste.

Namaste.

Wow, that was amazing. Thank you so much for tuning in, and until the next one, goodbye.