Advanced Vinyasa Yoga: Shed Pounds with this 30-Minute Full Class

Hey, what's going on? My name is Rosalia. Welcome to my channel. Today we're doing a 30-minute vinyasa flow. It's an advanced flow. It's going to have very quick transitions, and it's with Down Dog Up. All right, keep up with you can. All right, bye.

Let's begin sitting on our heels, hands resting on the legs. Let your hips anchor down and reach the crown of your head towards the sky. Let your breath begin to deepen and just give yourself a moment to arrive. Gomukhasana arms. Raise the right arm up and bend at the elbow. Then sweep your left hand behind you and find the bind. Keep the spine straight, head in line with the spine. Gently come out of the stretch. Kneeling plantar stretch. Tuck the toes under, then Knees, the hips back towards the heels. You can keep the hands on the mat or maybe bring the hands to your thighs for a deeper stretch. This foot stretch can be intense, so adjust the pressure of the hips on the heels if you need to. Keep breathing as you hold. And release the stretch. Gomukhasana, other side. Left arm up, bend at the elbow. Right arm sweeps behind and binds. Maybe move the head back a bit and press it into your left forearm. Slowly release the pose. Find tabletop, hands to the mat, shoulders over wrists. 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 you stretch. 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. It's all that you want, it's all that you need, just some time to make believe. It's all that you need. Slowly walk the feet to the top of your mat and take hold of opposite elbows for Ragdoll. If it feels good, bend your knees here. Let the head be heavy so the spine can elongate. Release hands down, feet together, soft bend to knees, and roll the spine up to Tadasana. Inhale, circle sweep arms to sky, Urdhva Hastasana. Soften your knees and exhale, fold forward. Inhale and lift halfway up, left foot back. Breathe out, low lunge. Plank Pose. Inhale, step the right foot back. Exhale, Chaturanga, elbows bent to 90 degrees. Inhale, Up Dog, flip the feet. Exhale, Down Dog, flip the feet and press back. Slowly walk the feet to the top of the mat, and this time when you get there, interlace your hands behind your head. Feel the neck release. Release your hands down, feet together. Bend the knees, then roll up to Tadasana. Urdhva Hastasana. Breathe in, arms to sky. Exhale, fold. Inhale and lift halfway. Right foot back, breathe out, low lunge. Inhale to plank, elbows bent to 90 degrees. Exhale. Inhale, up dog, shoulders back. Exhale to down dog. Inhale, right leg lifts, low lunge. Exhale, step the right foot forward. Warrior 2. Seal your back heel down. Inhale, rise up and windmill the arms out wide. Deepen the bend in the front knee and feel the heat build. Star Pose. Right toes face in, legs straight. Inhale, arms overhead. Horse Shoulder Dips. Turn the toes out and sink the hips. Hands to inner thighs, dip the right shoulder down. Other side, dip the left shoulder down. Take a round on your own. Toes swivel in, back to Star. Inhale, arms up. Pivot your left toes to the back, Warrior 2 to the back. Inhale, Peaceful, left arm up and back. Set up for Triangle, straighten the left leg. And reach your left fingertips towards the back of your mat. Keep the left side body long. Lower the left arm down and raise right arm to the sky. Ground the left foot down and then pull it back to deepen the stretch in your left inner thigh.

Half Moon.

Bend the left knee, shift onto the left foot, and bring the left hand to the mat. Inhale, right arm and leg high. Maybe take your gaze to the sky and play around with lightening the weight in the left hand. See if you can feel expansion. Expansive in every direction here. Back leg stays lifted for standing split. Lower the right hand down and square the hips. Low lunge. Exhale, bend the standing leg. Keep your lifted foot way back. Now walk your hands all the way around to the right. Low lunge to the front. Inhale to plank and move through your vinyasa. All the way to the front though. Second side now. From Down Dog, left leg lifts on the inhale, low lunge. Exhale, left foot forward, find Warrior 2 again. Back Heel to mat. Come on up. Star Pose. Left toes facing in. Inhale, hands to high prayer. Horse. Shoulder dips, toes out. Sink the hips, hands to inner thighs. Dip the left shoulder down. Other side, dip the right shoulder down. One more round on your own.

Toes swiveling.

Back to Star. Inhale, arms up, right toes point back, Warrior 2 to the back. Inhale, Peaceful, right arm sweeps up. Set up for Triangle Pose. Straighten the right leg and reach your right arm to the back of your mat. Right side of the body stays long. Lower the right arm down and reach the left arm up. Maybe lighten up the weight Half Moon. Bend the right knee, shift onto the right foot, right hand to the mat. Inhale, left arm and leg high.

Half Moon.

Maybe take your gaze high and start to lighten the weight in the right hand. Find more length here. Stretch the crown of the head forward and the back heel back. Keep the back leg lifted for standing split. Lower your left hand down, hips square. Low lunge. Exhale, take a big step back with the lifted foot. Crawl your hands to the top of your mat for low lunge. Inhale, plank, and take a vinyasa on your own. Bend your knees, look forward. Inhale. Exhale, step or hop to the top of the mat. Inhale, halfway lift up. Exhale, forward fold. Inhale, Urdhva Hastasana, stretch fingertips to sky. Exhale, find Tadasana, stand tall. 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. Tadasana. Exhale, lower the left leg down. Urdhva Hastasana. Inhale, arms sweep up. Exhale and spill over your legs, forward fold. Stay here and cross left ankle behind the right. Inhale, half lift. Exhale to fold. Let everything relax down as the back of the left leg lengthens. Back of the neck long as the hips reach to the sky. Uncross your legs, forward fold. Inhale, halfway lift. Pop back to bent elbows and move through your vinyasa. Breathe in, gaze forward. Exhale, step or fly to the top. Inhale, half lift. Exhale and fold. Inhale, Urdhva Hastasana. Exhale, Tadasana. Hands at your hips. Shift weight to the left foot and float the right leg up. Keep the hips even here. Stay here. Firm the standing foot down into the mat and grow taller. Right leg lowers to Tadasana.

Exhale.

Inhale, circle sweep arms to sky. Urdhva Hastasana. Soften your knees and fold forward. Exhale, cross the right ankle behind the left. Inhale, long spine. Exhale, fold. Just hang heavy here as the back of the right leg lengthens. Stay here for a bit longer. Keep breathing. Stay folded, just uncross the legs. Inhale, halfway lift. Hop back to bent elbows. Flow through your vinyasa. From Down Dog, breathe in and gaze forward. Exhale, step or hop to the top. Inhale, halfway lift. Exhale and fold forward. Inhale, circle sweep arms to sky. Exhale to Tadasana. Left knee floats up. Breath in, hands to heart center to prep for tree. Exhale, left foot to right inner thigh. Rest the eyes on a single point of focus. Maybe try closing the eyes for a bit. Hands stay in prayer. Breathe in and pull the left knee up into your chest. Arms sweep down and back, Warrior 3. Exhale, tilt forward, left leg sweeps behind. Set your gaze on the floor a few feet in front of you as you balance here. Standing split again. Exhale, hands to the mat, back leg high. Stay here and use the left glute to drive the back leg higher. Exhale, forward fold, left foot down. Then slowly roll up to Tadasana. Padangusthasana. Separate the feet, bend down and grab the big toes with your peace fingers. Inhale, halfway lift. Exhale, bow over the legs. As you pull with the arms, draw the shoulders away from the ears. Use the biceps to draw your chest closer to the legs. Release the toes, step the feet together, then slowly roll up to Tadasana. Inhale, stretch arms overhead. Exhale, fold forward, release all the way down. Inhale to a halfway lift. Plant your hands, hop back to bent elbows. Move through your vinyasa. You see, I'll never see your face. From Down Dog, gaze forward. Inhale. Exhale, step or float to the top. Inhale to a half lift. Exhale and fold forward. Inhale, circle sweep arms to sky. Exhale, Tadasana, arms by your sides. Tree Pose, second side. Right foot lifts. Breath in, hands to prayer. Breath out, right foot to left inner thigh. Align shoulders over hips. Stand tall. Maybe test your balance and close the eyes. Now inhale, pull the right knee up into your chest, wing the arms behind, Warrior 3. Exhale, hinge forward, right leg sweeps behind. Engage the upper back muscles to open the chest. Standing split. Exhale the hands down, back leg to the sky. Stay here and use the right glute to drive the back leg higher. Forward fold. Breath out, step your right foot down, then put a soft bend in the knees and slowly roll up to Tadasana. Separate the feet, bend down, and this time find Padahastasana. Slide your entire palms under your feet. Inhale to a halfway lift. Exhale, bow over the legs. Pull through your hands to deepen the stretch in your hamstrings. Each time you exhale, fold a little deeper. Release the hands, step the feet together, then slowly roll up to Tadasana. Urdhva Hastasana. Breathe in, exhale, forward fold. Inhale and lift halfway up, hop back to bent elbows. Vinyasa on your own. Inhale, right leg up and back. Exhale, low lunge. Reach your right hand towards the sky. Find easy twist. Reach long through the fingertips as you twist. And I feel like— Breath out, right hand lowers to the mat. Move to half Hanuman, back knee down, then straighten the front leg. Then plant the left palm on the mat, twist right, right arm up. Hips square, long spine as you twist to the right and gaze high. Stay here. Firm the left hand down onto the mat and reach even higher through the right fingertips. Lower the hand. Step back. Take a vinyasa. Inhale. Sweep your left leg high. Exhale, low lunge, easy twist. Peel the left arm up to the sky. Exhale, low lunge. Lower the left hand down. Half Hanuman, back knee down, front leg long. Then right hand plants. Sweep the left arm up. Keep the hips square as you twist to the left and lift your gaze. Press the mat away with the right hand and grow even taller through the left fingertips. Hand down. Move through Continue your vinyasa or step back to down dog. Now shift forward for forearm plank. Come down onto your forearms. Stay here. Pull right knee to right tricep. Exhale. Back to forearm plank. Inhale. Other side, left knee to left tricep. Exhale, back to forearm plank. Inhale, right side, knee to tricep. Keep going on your own. Come back to forearm plank, then press yourself up to plank pose. Lower halfway, exhale. Up dog, inhale. Exhale back to downward facing dog. Make your way onto your belly now. Locust pose, arms by your sides, palms down. Firm through the core and inhale, peel your chest and arms off the mat. Roll the shoulders back and down, then float the arms up even higher. Still how we'll be. Still how we'll be. Release back down, left cheek to the mat. Someone told me Find full Frog. Capture your feet with your hands and draw your heels to the outer hips. Maybe rotate your hands so the fingers aim forward and drape down over the tops of your feet. Then slide the elbows towards each other and lift your chest to add a chest and shoulder stretch to your Frog pose. That's how it was then. Soften back down as you exhale. Turn the chin to the left. Slowly bring the hands by your shoulders. Push up to tabletop. Down dog again. Tuck your toes, hips high. Inhale, sweep your right leg high. Exhale, step your foot between your hands. Half Hanuman again. Set your back knee down, leg straight. 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 flexing the front foot and rotating the toes towards the center of your mat. Rise back up and move the leg back to center. Find pigeon. Walk the hands a little forward, bend the right knee in and align right knee with right wrist and lay the shin bone down. Then scooch the back leg back and ease the hips towards the mat. Stay upright and reach your left hand back and take hold of your left shin or foot. Make sure to square the hips and shoulders to the front. Oh, your vision's alive. Now let the foot go, back leg long. Tuck the back toes, back to 3-legged dog. Inhale, right leg high. Exhale, back to down dog. Inhale, left leg lifts. Exhale, step your foot between your hands. Half Hanuman, back knee down, leg straight. Then slide the left heel over to the right, left toes point to the center for an IT band stretch. Inhale here, fold as you exhale. Draw the left hip back, feel the outside of the left thigh lengthen. Keep breathing here. Flex strongly through the outstretched foot. Rise up and move the leg back to center. Pigeon, left side. Hands forward, bend the left knee in and align left knee to left wrist. Lay the shin bone down and slide the hips low. Quad stretch. Right hand to shin or foot. Square the shoulders, draw the left shoulder back and move the right shoulder forward. Where else to hide? 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. Make your way onto your back. Straighten your left leg long on the mat and extend your right leg towards the sky. Then bring your left hand to your left hip, hold the right leg with the right hand, and sweep the leg out wide to the side for an inner thigh stretch. Use the left hand on the left hip bone to help keep the hip anchored to the mat. Sweep the leg back to center. Other side now. Lower the right leg down to the mat and extend the left leg to the sky. Bring right hand to right hip, left hand holds the leg, then sweep the leg wide. Use the right hand on the right hip bone to keep the right hip anchored down.

Release.

Draw your knees into your chest. Give them a squeeze. Before we end, if there's any other pose you'd like to do, like a twist or a happy baby, take some time for that now. And then whenever you're ready, relax into shavasana by extending the arms and legs long. Begin to deepen your breath and bring some gentle movement. Movement back to your fingers and your toes. Namaste.

Namaste.

It looked much better in my head.

Oh.

What? What?

Thanks so much for tuning in, and talk to you soon. Bye!

Bye!