Benefits Of Intermediate Vinyasa Flow Yoga |Vinyasa Flow Intermediate 1 Hour | Yoga Exercise At Home
The video presents a complete, instructor‑led intermediate vinyasa flow yoga class designed for at‑home practice. It opens with a brief welcome and intention‑setting, then moves through a structured sequence of breath‑synchronised movements: seated warm‑up, shoulder rolls, hip and neck stretches, tabletop work, sun‑salutation variations, standing poses (warrior series, triangle, extended side angle, peaceful warrior), balance and arm‑balance attempts (side crow, wild thing), inversions (three‑legged dog, low lunge flows), core‑strengthening chaturanga and plank series, and a comprehensive cool‑down that includes bridge variations, seated forward folds, supine twists, and a final shavasana. Throughout the session the primary instructor provides continuous, detailed verbal cues for inhalation/exhalation, alignment, and transitions, while a secondary voice offers occasional prompts and encouragement. The class concludes with a gratitude statement, a reminder of a guided meditation starting at 12:15, and a closing "Namaste." The content showcases the pedagogical style of an intermediate‑level yoga teacher, emphasizing breath awareness, progressive sequencing, and mindful relaxation.
Chapters
Hello, welcome to day 10 of my yoga training. So we are doing the vinyasa flow this morning. I didn't sleep too good last night, so hopefully I am able to do the flow just good and you guys follow along just fine. That's fine. Make sure to listen to the sounds and the instructions, and let's begin.
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. Take a deep breath in. And a deep breath out. Deep breath in. And deep breath out. One more here. Inhale. And exhale. Shoulder rolls. Inhale, move the shoulders forward and up.
Inhale.
Exhale, move the shoulders back and down. Breath in, shoulders forward and up. Breath out, shoulders back and down. Roll the shoulders a few more times on your own. Exhale, shoulders back and down. And find stillness. Next stretch, hands to hip. Inhale, interlace your hands behind you, and then move the hands to the right hip. Breath out, tilt the head right. Inhale, lift the head. Exhale, release the hands. Inhale, lift the head. Exhale, release the hands. Next stretch, hands to hip. Inhale, clasp your hands behind you, and then move them to your left hip. Exhale, tilt the head to the left. Inhale the head back up. Exhale, unclasp the hands. Back of the neck stretch. Inhale the arms up overhead. Exhale, hands to the heart. Exhale, interlace your fingers. Bring the hands to the back of the head. Take an inhale. Exhale, lower the chin to the chest. Release the stretch. Easy seat. Easy seated twist. Bring your right hand behind you and your left hand to your right knee. Twist right, exhale, rotate your right rib cage back. Lengthen, sit up tall, inhale. Release and come back to centre. Switching sides. Easy seated twist. Left hand behind you, right hand to left knee. Twist your left rib cage back. Exhale. Push down through your left hand to sit up tall. Inhale. Release. Come back to centre. Find tabletop. Roll over your shins and plant your hands. Stretch the right leg straight back behind you and reach the left arm long in front. As you breathe out, bring your back knee forward to connect with your left elbow. Round the upper back. Inhale, stretch long. Exhale, connect elbow and knee. Inhale, stretch arm long, leg long. Exhale, tabletop. Second side. Left leg back, right arm in front. Exhale, curl the spine and connect elbow to knee. Inhale, lengthen your limbs long. Exhale, draw it in. Inhale, lengthen. Exhale, return to tabletop. Tuck toes, take a deep breath in here. Inhale, And exhale, downward facing dog. Lift your hips up and back.
Ah.
Inhale, right leg up and back, 3-legged dog. Keep the toes pointing down. Exhale, low lunge. Step the foot between the palms and stack the front knee right over the right ankle. Breath in here. Gaze forward. Cross 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. Exhale, fold over your legs. You'll feel a deep stretch in your hamstring and in your outer thighs. Uncross your legs. Forward fold. Inhale, halfway lift. Press your hands into your quads, shins, or the floor. Exhale and fold. Inhale, circle sweep arms to sky. Urdhva Hastasana. Exhale, Standing Sundial. Grab your left forearm with your right hand and tilt to the right. Inhale, Urdhva Hastasana. Rise back up. Exhale and Swan dive forward. Inhale, halfway lift. Exhale, left foot back, low lunge. Lower your back knee down. Inhale, crescent lunge. Reach your arms overhead. Exhale, low lunge. Hands down, lift the back knee. Inhale here. Exhale, step the foot back, downward facing dog. Inhale, roll forward, plank. Push through the hands to round the upper back. Exhale and lower to the mat.
Inhale, cobra.
Lift your heart. Exhale, lower back down, chest to the mat. Place your hands on the mat right by your shoulders. Inhale. Exhale, back to Down Dog. Push back up. Inhale, left leg to sky, 3-Legged Dog. Keep the left hip aiming down. Exhale, Low Lunge. Step the foot forward. Keep the back leg engaged. Straighten the back knee. Take a deep breath in here. Exhale, right foot steps behind left. Then inhale, half lift. Weight in the toes, spine long. Spill over your legs and breathe deeply. Forward fold, uncross the legs. Inhale and lift halfway up. Exhale and fold forward. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, Sundial, second side. Grab the right forearm and tilt left. Inhale back up. Soften your knees and spill forward. Inhale and lift halfway. Exhale, right foot back, low lunge. Crescent lunge. Drop the back knee down and inhale, reach both arms to the sky. Low lunge, hands to the mat. Breath out, push through your hands. Inhale. Exhale, step Step back, downward facing dog. Inhale, come high onto your tippy toes, bend your knees and look toward your hands. Exhale, step or float to the top of your mat. Inhale, halfway lift up, and exhale, fold. Chair pose. Bend your knees and And inhale, reach your arms overhead. Then exhale, half chair. Sweep the arms back, let the ribs and thighs touch. Keep the hips low. Inhale, stretch the arms back up to chair. And exhale, half chair. Dive and brush the arms back. Inhale, arms sweep overhead. And exhale, forward fold. Straighten your legs and reach for the floor. Inhale to a halfway lift. Exhale, plant your palms and step back to downward facing dog. Inhale, plank. Tippy toe the back feet. Exhale, chaturanga. Lower halfway down. Elbows go straight back. Inhale, Upward Facing Dog. Tops of your feet to the mat. Exhale, Down Dog. Lift up from the core and press back. Inhale, rise up high to your tippy toes. Bend your knees and gaze forward. Exhale, step or hop to the top of the mat. Inhale, Halfway Lift. Exhale to fold. Inhale, circle sweep arms to sky, Urdhva Hastasana. Exhale back to Sun Dive, tilt right. Inhale back to Urdhva Hastasana. Exhale, tilt left. Inhale, Urdhva Hastasana. Rise back up. Exhale and spill over your legs. Inhale and lift halfway up. 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. Inhale, look to your hands, soft bend to the knees. And exhale, make your way to the top of the mat. Inhale and lift halfway. Exhale and fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and swan dive forward. Inhale, halfway lift up. Exhale. Plant your palms and step or hop back to Chaturanga. Inhale, Up Dog. Exhale, Down Dog. Breathe in and gaze forward. Exhale, step or fly to the top of your mat. Inhale to a halfway lift. Exhale, fold forward. Inhale, circle sweep arms to sky, Urdhva Hastasana. Soften your knees and spill forward. Inhale, halfway lift. Exhale, Chaturanga. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Inhale, bend your knees and look forward. Exhale, step or float to the top of your mat. Inhale and lift halfway up. Exhale, fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and spill over your legs. Chair pose. Bend your knees and inhale. Sweep your arms overhead. Exhale, half chair. Inhale, chair pose. And fold forward all the way down. Breath out. Inhale and lift halfway. Exhale, left foot back to low lunge. Coming into Warrior 2, anchor the back heel down, then inhale up, arms out to a T. Exhale, Warrior 2. Inhale, Peaceful Warrior. Reach tall. Extended Side Angle Pose. Exhale, right forearm to thigh. 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 Pose. Straighten the front leg and reach the right arm forward. Keep reaching the arm away from the hip bone. Feel the stretch in your front inner thigh. Inhale. Without moving anything else, sweep your left hand to the sky, right hand to your quad, shin, or the floor. Exhale. Inhale, Peaceful Warrior.
Skandasana.
Exhale, shift left and bend the left knee as the right leg extends. Hands to prayer. Low lunge. Exhale, shift your weight to the right foot. Turn to the front of your mat. Hands frame the foot. Push through the hands and And inhale. Exhale, step the foot back, downward facing dog. 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. Exhale, Exhale, Down Dog. Right hand down, send your hips up and back. Inhale, drive the right foot away, Three-Legged Dog. Exhale, Wild Thing. Open the hips, bend the right leg, and right foot finds the floor. Inhale, sweep the right arm long and lift through your heart and hips. Exhale back to Down Dog. Send your right hand back to the mat and your right leg back to the mat. Inhale, Plank. Chaturanga. Exhale. Inhale, Up Dog. Exhale, down 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. Inhale, circle sweep arms to sky. Urdhva Hastasana. Exhale and swan dive forward. Inhale to a halfway lift. Exhale and step your right foot back to a low lunge. Warrior 2. Back heel to the mat. Inhale up, arms wide.
Warrior 2.
Inhale, Peaceful Warrior. Left hand flips and goes up and back. 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, arms framing the face. Peaceful Warrior. Left arm to sky. One breath in. Exhale, Triangle Pose. Straighten the front leg and reach the left arm forward. Keep reaching, lengthening through the torso. Inhale. Right hand to sky, left hand down. And exhale.
Triangle Pose.
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. Low lunge. Exhale, bend into your left knee and turn to the front of your mat. Hands down. Engage your core. Inhale. Exhale, step back, downward facing dog. Inhale to plank. Stay for the exhale. Side plank. Weight comes into the right hand. Inhale, left fingers reach high. Exhale, Exhale, Down Dog. Left hand down, hips up and back. Inhale, send the left foot up and away from you, 3-Legged Dog. Exhale, Wild Thing. Flip over, left foot to the floor. Inhale, Pranam. Press down to lift the hips high. Sweep the left arm long. Exhale back to down dog. Left hand comes back down, left leg up and over. Inhale, look to your hands. Soft bend To the knees. And exhale, make your way to the top of the mat. Inhale, halfway lift. 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, left foot back, low lunge. Warrior 2. Seal your back heel down. Inhale, rise up and windmill the arms out wide. Inhale, Peaceful Warrior. Skandasana. Exhale, shift left and bend the left knee as the right leg extends. Hands to prayer. Low lunge. Exhale, shift your weight to the right foot. Turn to the front of your mat. Hands frame the foot. Inhale here. Exhale, step the foot back, downward facing dog. Inhale, plank. Chaturanga, breath out. Inhale, upward facing dog. Exhale, downward facing dog. Breathe in and gaze forward. Exhale, step or fly to the top of your mat. Inhale and lift halfway. Exhale, fold forward. Inhale, circle sweep arms to sky, Urdhva Hastasana. Exhale and spill over your legs. Inhale, halfway lift up. Exhale, right foot back, low lunge. Coming into Warrior 2, anchor the back heel down and inhale up, arms out to a T. 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. Long lunge. Exhale, bend into your left knee and turn to the front of your mat. Hands down. Inhale here. Exhale, step back, downward facing dog. Inhale, bend your knees and look forward. Exhale, step or float to the top of your mat. Find Padahastasana. Slide your entire palms under your feet. Inhale, lengthen the heart forward, flatten the low back. Exhale, bow over the legs. Stay here for several rounds of breath. Release your hands. Inhale, slowly roll up to stand. Then exhale, shoulders back and down. Tadasana. Urdhva Hastha. Inhale, float the left knee up toward the chest. Breathe out. Take hold of the big toe with your left peace fingers. Right hand to hip. Stay here. Breathe in. Or maybe extend your leg out all the way. Keep the torso upright. Uttithita Hasta open. Exhale, sweep the lifted leg out to the side. Inhale as you reach your right arm out long to the right side. Exhale back to Utthita Hastha. Bring the lifted leg back to center. Engage your quad. Keep your leg lifted. Inhale. Float your hands to your hips. Tadasana. Exhale, return the foot to the mat, feet parallel.
Ah.
Utthita 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. Uttithita Hasta open. Exhale, carry the lifted leg to the side. Send the opposite arm out long as you inhale. Reach through the fingertips. Exhale back to Utthita Hasta. Guide the lifted leg back to center. Gaze forward. The leg stays lifted. Inhale, release the foot. Hands to your hips.
Tadasana.
Exhale, lower the foot to the mat. Stand tall. Figure 4 chair pose. Cross the left foot over the right knee and take a deep breath in. Exhale, sink back and down. Sink back deeper. Breath out. You can stay here, or you can start to fold forward over the front leg, tucking the shin bone into the armpits. Warrior 3. Left knee to chest. Stand up tall. Inhale. Exhale, sweep the left leg back and up and wing the arms back for Warrior 3 Airplane. High lunge. Exhale, step back. Inhale, bring the arms overhead. Revolved lunge. Exhale as you bring your hands to heart center. Lengthen through the spine and without moving your legs, inhale as you start to rotate your chest to the right. Lean forward as you exhale. And hug the left elbow outside the right knee. Inhale, stay in the twist. Just take your gaze forward toward the front foot and prepare for Revolved Chair. Exhale, hips low, step the back foot to meet the front.
Oh man.
Forward fold. Let the arms hang heavy. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, find Tadasana. Figure 4 Chair Pose. Right foot crosses over the left knee. Inhale here. Exhale, sink the hips back and down. Sink lower. Exhale. Maybe staying here, maybe folding the armpits down to the shin. Warrior 3. Right knee to chest. Stand up. Breath in. Exhale. Right leg goes back long. Arms wing back.
Warrior 3.
High lunge. Exhale, slowly lower the foot to the mat. Inhale, reach the arms overhead. Revolved lunge. Exhale and bring your hands to prayer at heart centre.
3 breaths.
Get tall through the spine. And inhale as you start to rotate your chest to the left. Hook right elbow outside the left thigh.
I have to switch sides because I, I think I messed that up. I did the wrong side. I think I did the same mistake yesterday morning too. I just, I still don't know how I did it.
Revolved chair. First, just keep the twist and take your gaze down.
It's very weird.
Take a breath in. Exhale, step the back foot forward.
I feel like it's very confusing. I feel like I followed the steps but the opposite. I don't know. I'll try again tomorrow and see what the problem is.
Slowly unwind and let the hands drop to the ground. Drape the torso over the legs and relax the head and neck. Maybe sway your hips from side to side. Inhale to a halfway lift. Exhale, left foot back to low lunge. Warrior 2. Seal your back heel down. Inhale, rise up and windmill the arms out wide. Star pose. Right leg straightens. Right toes face in. Inhale, sweep the arms up until the hands meet overhead. Exhale, interlace the fingers behind your back. Inhale, press the fists down and lift the heart. Fold forward. Exhale. Star Pose. Inhale, rise up and reach your arms tall. Warrior 2. Exhale, right toes face the front of your mat, bend into the right knee, Arms reach 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. Inhale, bend your knees and look towards your hands. Exhale, step or hop to the top of the mat. Inhale, halfway lift. Exhale, fold. Inhale, Chair Pose. Drop the hips back and down and reach your arms tall.
Side Crow.
Place your hands off to the right. Send your hips high, look forward, and lift your feet up off the ground. Exhale, forward fold. Bring your feet down, walk your hands in front of your legs, and release your torso. Inhale and lift halfway up. Exhale and step your right foot back to a low lunge. Warrior 2. Back heel to the mat. Inhale up, arms wide.
Warrior 2.
Star Pose. Left leg lengthened, left toes facing in. Breathe in, sweep the arms up until the palms press together. Exhale, interlace your hands behind your back. Inhale, punch the fists down as the chest rises. Exhale, lower the fists to the floor. Chest lifts up. Then exhale, pull forward, wide-legged fold. Star Pose. Rise up, stretch tall. Big breath in. Warrior 2 to the front. Let the breath out and sink into the left knee, arms to a T. Inhale, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down.
Inhale here.
Exhale, step back, downward facing dog. Inhale, look to your hands, soft bend to the knees. And exhale, make your way to the top of the mat. Inhale and lift halfway.
Ah.
Exhale to fold. Inhale, find Chair Pose. Bend your knees deeply, reach your arms tall, and sink your hips low. Side Crow. Place your hands to the leg, lift your hips high, look forward, and lift your feet off the ground. Exhale, make your way back to forward fold. Walk your feet to the center and release your torso over your legs. Inhale, halfway lift up. Exhale, left foot back, low lunge. Coming into Warrior 2, anchor the back heel down. Exhale, Warrior 2. Then inhale up, arms out to a T. Half Moon Pose. Inhale, place the right hand on the mat and lift your back 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. Breathe in and gaze forward. Exhale, step or fly to the top of your mat. Inhale, chair pose. Keep the arms tall. Come onto the balls of your feet, heels lift, and exhale, open the knees wide and sit low. Crow Pose. Plant your hands, lean forward, and lift your feet.
Ah.
Exhale, feet down to the mat for forward fold. Extend through the legs, let the head hang heavy. Inhale to a halfway lift. Exhale, right foot back, low lunge. Warrior 2, back heel to the mat. Inhale up. Exhale, Warrior 2.
Arms wide.
Half moon. Inhale, left hand to mat, right 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 back. Inhale here. Exhale, step back, downward facing dog. Inhale to plank. Exhale, chaturanga. Inhale, up dog. Exhale, down dog. Let your knees lower down and then make your way onto your back. Bring your feet to the mat and let your knees point to the sky. Bridge pose with straight legs. Press down through the feet and lift the hips for bridge. Then come onto your tippy toes, walk the feet in, and bring your hands under your hips. Then slowly walk your feet away from your shoulders. Walk the feet back in, release the hands, and slowly roll down. Bridge pose. Root through your inner feet and lift your hips. Shift all the weight to your left foot. And root through your left heel. Start to tiptoe your right foot and then bend your right knee to pluck the right foot off the ground. Drive your shoulder blades down into the floor. Really push down through the left heel and then maybe extend your right foot up to the sky. Big breath in. Big breath in. Exhale, return to bridge. One more inhale. Exhale, let the hands go wide and slowly bring the hips to the mat. Bridge pose again. Push down through your feet, lift your spine off the ground. Leg lifts, second side. Shift the weight to the right foot, tiptoe the left, then bend the left knee to pluck it off the ground. Then extend your left leg, point your toes at the sky, and feel like you want to touch the sky with the toes. Take a deep breath in. Exhale, plant your left foot back down to Bridge Pose. Stay for On the inhale. Lower your hips to the mat. Breath out. Take the feet wide, bring the knees together, and windshield wiper the legs side to side. Find stillness. Reclined butterfly. Bring the soles of the feet together and open the knees wide. Close your legs together like a book. And then grab behind your hamstrings and rock and roll along your spine. Then come all the way up to downward facing dog. Cross your shins, plant your hands, and send your hips up and back. Inhale, right leg to sky. Exhale, lizard pose. Step your right foot to the outside edge of your right hand. Soften your back knee down. And relax your torso. If it feels good, you can come down onto your elbows. Maybe hang your head. You can walk the right foot out further. Maybe lift the back knee if that feels good. 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 up and back. Lizard Pose. Step your left foot wide to the outside edge of your left hand. Gently lower your right knee down. Exhale, Down Dog. And relax your upper body. 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. Walk back up onto your hands, tuck your back toes. 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. Half Saddle. Straighten your left leg long on the mat and bend your right leg to bring your heel by your glute. Use your right hand to spin the right calf muscle to the outside of the leg. Then place the hands behind you and walk them back.
Half Saddle.
You might eventually come down onto the forearms or recline all the way back. For an even deeper stretch, draw the left knee up to the chest and hug it in. Slowly press yourself up. Return to staff bent knees. Half saddle, second side. Extend the right leg long and bend the left leg until the heel comes by your glute. Shift the left calf muscle to the outside of the leg. Then start to walk the hands back. You might eventually come down onto the forearms or recline all the way back. If this feels good, try drawing the right knee up into the chest. Make your way up. Find staff bent knees. 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. My chest is so tight. Return to center. Bring the feet back to the mat. Hug both knees into your chest. Take one final long inhale. And exhale, Shavasana. Lay the legs out long. Work the arms out to the sides. Just close your eyes and be still. I am the light. Start to become aware of your breath once more, and gently wiggle your fingers and your toes. Namaste.
Namaste. Thank you so much for joining my vinyasa flow. That was amazing as usual. If you are staying for the guided meditation, it's at 12:15. So I will see you there.
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