Challenge Yourself: Master Dancers Pose in 50 Minute Vinyasa Yoga Flow for Advanced Yogis

Hey, what's going on? My name is Rosalia. Welcome to my channel. Today we are doing a 50-minute vinyasa flow with Down Dog app. Keep up if you can.

All right, back. Let the soles of the feet come together and open your knees wide. Close your eyes and start to deepen your breath. Begin to arrive. Pull each inhale down deep into the belly, and then with each exhale, melt a little heavier into your mat. Slowly pull your knees up into your chest. Now grab behind your hamstrings and rock yourself all the way up, then sink back to child's pose. Slowly rise up. Now find a seat on your mat. Sit tall. Breathe in. Exhale, tilt your right ear toward your right shoulder. Inhale, float your right hand to rest on top of your head. Exhale, feel the weight of the hand and stretch. Adjust the pressure of the right hand on the head if you want to deepen or lessen the sensation through the left side of the neck. Maybe close your eyes here and breathe into the stretch. And back to center. Shoulder shrugs. Inhale, raise the shoulders up. Exhale, lower the shoulders down. Keep going now for a few more rounds. Take a breath in, sit tall. Exhale, head relaxes left. Inhale, left hand to head. Exhale, hand heavy and stretch. Feel the right side of the neck stretch. Ease the left ear towards the left shoulder. Come back to neutral. Find tabletop. Roll over your shins and plant your hands. Lateral stretch. Exhale, draw the right shoulder and the right hip together. Look right, breathe in, pass through center, and then exhale, C-shape left. Keep going on your own. Come back to a neutral spine. Press firmly through the hands, tuck your toes, and hover your knees just an inch off the mat. Strong abs here. Now find downward facing dog. Exhale and lift your hips up and back. Make any adjustments you need to here, maybe walk the hands forward or the feet back. Then press the hands down into the mat and reach the tailbone high. Slowly walk the feet to the top of your mat for a forward fold. Just let the arms and head hang heavy. Maybe flutter the lips, releasing any tension from the mouth. Soft bend to knees and roll the spine up to Tadasana. Inhale, Urdhva Hastasana, stretch fingertips to sky. Exhale, fold forward, release all the way down. Inhale to a halfway lift, left foot back. Breathe out, low lunge. Inhale, plank. Move the front foot back. Exhale, lower all the way down to your belly. Inhale, cobra. Peel the shoulders and chest off the mat. Exhale, lower back down, chest to the mat. Tuck your toes. Inhale, press back up to plank.

Breath out.

Hips back to down dog. Walk to the top of the mat again and find forward fold. Bend the knees, then roll up to tadasana. Inhale, arms sweep up. Exhale, forward fold. Inhale, halfway lift up. Step your right foot back. Exhale, low lunge. Inhale, step back to plank. Exhale, lower all the way down to the belly as one solid piece. Inhale, cobra. Exhale, lower the chest back to the mat. Inhale, press yourself back up to plank. Exhale, down dog. Hips up and back. Bend your knees, look forward. Inhale. Exhale, step or float to the top of your mat. Inhale, halfway lift. Exhale to fold. Inhale, circle sweep arms to sky. Exhale, Tadasana. Chair pose. Bend your knees and inhale, reach your arms overhead. Soften your knees and exhale, fold forward. Inhale and lift halfway up, left foot back. Exhale, low lunge. High lunge, firm the feet and inhale, rise up, arms sweep overhead. Exhale, lower the hands back to the mat. Inhale, plank. Exhale, Lower all the way down to your belly. Another cobra, but this time take the fingertips wide. Inhale, peel your shoulders and chest off the mat. Exhale, lower back down, chest to the mat. Press back up to plank on the inhale. Breath out, hips up and back, down dog. One more round like this. Gaze forward.

Inhale.

Exhale, step or fly to the top. Inhale, half lift. Exhale and fold. Inhale, circle sweep arms to sky. Arms lower. Exhale. Inhale, find chair pose again. Exhale, forward fold. Inhale and lift Halfway. Right foot back. Breathe out, low lunge. Inhale, high lunge. Sweep the arms overhead. Breathe out, lower the hands to the mat. Inhale, plank pose. Exhale, lower all the way down to the belly as one solid piece. Fingertips wide. Inhale, cobra. Exhale, lower the chest back to the mat. Inhale, press yourself back up to plank. Press back to down dog, breath out. Inhale, sweep your right leg high, right foot forward. Exhale, low lunge. Coming into Warrior 2, anchor the back heel down and inhale up. Arms out to a T. Deepen the bend in the front knee and feel the heat build. Star Pose. Right toes face in, legs straight. Inhale, arms overhead. Pivot your left toes to the back. Warrior 2 to the back. Exhale, bend the left knee, arms open wide. Deep bend in the left knee and gaze over the left fingertips. Peaceful Warrior. Left hand up. Inhale, Extended Side Angle. Lower the left fingertips down almost to the mat. Exhale, right arm by your ear. Move the right shoulder back to find more opening in the chest. Does it ever hurt sometimes? Press the right heel into the mat. And reach through the right fingertips. Exhale, low lunge to the back of the mat. Now walk your hands all the way around to the right, low lunge to the front, side plank. Step your right foot back and inhale the right hand high. Stay here, firm the left hand into the mat, and then Float the right leg up. Bring the right foot right in line with your hip socket. Lower the hand and foot to the mat. Find plank. Exhale, chaturanga. Lower halfway down. Inhale, up dog. Flip the feet. Exhale, Down Dog. Flip the feet and press back. Other side. Inhale, left leg to sky. Low Lunge. Exhale, left foot forward. Warrior 2. Back heel to the mat. Inhale up, arms wide. Shift the front knee a bit to the left. Open the hips and gaze left.

This is what you get.

Star Pose. Left toes facing. Inhale, hands to high prayer. Right toes point back, Warrior 2 to the back. Peaceful Warrior. Inhale, right hand to sky. Extended Side Angle. Stretch your right fingertips down towards the mat, let them hover. Exhale, left arm by your ear. Move the left shoulder back a bit to Open the chest to the sky.

You're not supposed to have your legs straight, but—

One long line of energy from your left heel all the way through your left fingertips. Exhale, low lunge to the back. Crawl your hands to the top of your mat for low lunge. Side plank. Left foot steps back. Inhale the left hand up. Now root the right hand down, then float the left leg up. Align your left foot with your left hip and flex your foot. Hand and foot down. Find plank. Elbows bent to 90 degrees.

Exhale.

Inhale, upward facing dog, open your chest. Exhale, downward facing dog. Adding on this round. Inhale, right leg up and back. Exhale, find scorpion dog. Bend your knees, stack your hips, hands press down. Let the right knee fall to the Left side a little more. Back to three-legged dog. Inhale, exhale, low lunge. Switch legs. Jump your left foot forward, right leg back, and jump switch. Right leg forward. Exhale, forward fold. Step forward. Urdhva Hastasana. Breathe in. Exhale and fold forward. Inhale, halfway lift. Left foot back. Breath out. Return to Warrior 2. Back heel spins down. Rise on up. Star Pose. Big inhale, reach high. Horse Pose. Toes out, hands to heart. Breathe out and sink the hips straight down. Draw the outer thighs back, feel the hips open.

Star pose. Inhale.

Reach tall. Left toes pivot to the back. Warrior 2 to the back again. Inhale peacefully. Left arm up and back. Extended Side Angle. Breath out. Left hand reaches down. Right arm by the ear.

Inhale.

Exhale, low lunge to the back of the mat. Inhale, standing split. Shift onto the left leg, right leg lifts high. Low lunge. Exhale, bend standing leg. Keep your lifted foot way back. Crawl your hands to the top of the mat. Low lunge to the front. Find a brief side plank.

Exhale, plank.

Right foot back, right arm up. Move to Tree. Take your right foot to the inner thigh or calf. Ground down through the left hand. Hips stay high. Lower the hand and foot to the mat. Find Plank. Take a vinyasa. Onto the second side. From Down Dog, left leg lifts on the inhale. Exhale, Scorpion Dog. Open the hips and bend the left knee. Inhale back to 3-legged dog. Exhale, low lunge. Switch legs, jump your right foot forward, left leg back, and jump switch, left leg forward. Exhale, forward fold, right foot to top of the mat. Inhale, stretch arms overhead. Exhale, fold. Inhale to a halfway lift, right foot back, breath out. Warrior 2 again, back heel down, rise up. Inhale, Star, front toes turn in, arms high. Pause again, but this time exhale to Half Angel Arms, elbows wide. Keep the shoulders stacked right over the hips. Inhale, Warrior 2. Star pose. Big inhale, right toes pulling back. Warrior 2 to the back again. Inhale, Peaceful. Right arm sweeps up, Extended Side Angle. Exhale, right hand stretches down, left arm by left ear. Exhale, Low Lunge to the back. Find standing split on your inhale. Shift onto the right leg, left leg flies high. Low lunge. Exhale, take a big step back with the lifted foot. Low lunge to the front. Crawl your hands to the top of the mat. Side plank. Left foot steps back. Inhale the left hand up. Find a tree. Guide your left foot to your inner thigh or calf. Press the right hand down to lift you up out of that shoulder. Hand and foot down, find plank. Flow through your vinyasa. From Down Dog, breathe in and gaze forward. Exhale, step or float to the top. Inhale to a half lift. Exhale and fold forward. Inhale, circle sweep arms to sky, Urdhva Hastasana. Exhale, find Tadasana, stand tall. Shift your weight into the right foot. And inhale, lift the left knee for Eagle Pose. Cross your left leg over your right, sweep left arm under right, and exhale, sit the hips low. Keep the heart lifted, hug the legs together. Keep a lift in the chest and sit the hips even lower. Keep the arms eagled up for Warrior 3. Unwrap the legs, hinge forward, and sweep the left leg back. Set your gaze on the floor a few feet in front of you as you balance here. Standing for Grand Press down into the mat, press the mat away. Forward fold. Exhale, left foot meets the right. Inhale, halfway lift up, left foot back, low lunge. Exhale, Warrior 1. Seal your back heel down, back foot to 45 degrees. Inhale, sweep the arms up overhead, hands to prayer. Hips square to the front, front knee aligns over the front ankle. As you hold, find a small backbend in the upper spine. Hands down, step back.

Take a deep breath in.

From down dog, gaze forward. Inhale. Exhale, step or hop to the top. Inhale, halfway lift. Exhale, forward fold. Urdhva Hastasana. Breathe in, arms to sky. Exhale to Tadasana. Right knee lifts on the inhale for Eagle Pose. Cross your right leg over your left, right arm under left. Exhale, sink the hips down. Squeeze the thighs together and let your gaze rest on a single point.

Exactly what I'm fighting for.

See if you can take the hips even lower. Keep your breath steady. Keep the arms equalled up for Warrior 3. Untangle the legs, tilt forward, and float the back leg up. Move the outer right hip down and square the hips to the mat. Keep balancing, use the glutes and see if you can lift the back leg up even higher. Forward fold, breath out, right foot meets the left. Inhale, halfway lift, right foot back, low lunge. Exhale, Warrior 1, spine Spiral your back heel down and inhale, sweep the arms up overhead, hands to prayer. Hips square, deep bend in the front knee, align it directly over the ankle. See if you can take your lunge deeper. Stack the front knee over the front ankle or step the back foot back. Hands down, step back. Move through your vinyasa. From down dog, breathe in and gaze forward. Exhale, step or fly to the top. Inhale, half lift. Exhale to fold. Inhale, urdhva Vastasana. Exhale, Tadasana. Left knee floats up. Breath in, hands to heart center to prep for tree. Exhale, left foot to right inner thigh. Anchor the standing foot down into the mat and grow even taller. Maybe try closing the eyes for a bit. Hands stay in prayer for Warrior 3, this time on the breath out. Square the hips with the mat, lower the left hip down, toes face down. Exhale, forward fold, left foot down. Inhale and lift halfway up, left foot back, low lunge. Breath out, back heel down. Inhale up to Warrior 1 again. Exhale, interlace hands behind your back. Inhale, Warrior. Exhale, Devotional Warrior. Bow forward. Stay here. Keep reaching the hands up towards the sky to open the shoulders. Rise back up, hands to High prayer. Now pivot the front toes in, face the left, hands to your hips. Exhale, wide-legged fold with a long spine. Hinge forward, hands to the mat. Let the torso relax down and take a few breaths here. Keep breathing here. Lean slightly forward, weight more in the Low lunge. Walk your hands to the front of your mat. Inhale, plank, and take a vinyasa on your own. From Down Dog, gaze forward. Inhale. Exhale, step or float to the top. Inhale to a half lift. Exhale and fold. 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. Root the standing foot down and then grow tall through the crown. Maybe test your balance and close the eyes. Breathe out, find Warrior 3. Draw the shoulders down the back away from the ears. Forward fold. Breath out, step your right foot down. Inhale and lift halfway. Right foot back. Exhale, back heel down. Find your Warrior 1 again.

Stay here.

Exhale, sweep the arms down. Interlace the hands behind your back. Take a deep breath in here. Exhale, Devotional Warrior. Bow forward. Stay here. Torso stays low. Just let the hands reach up and over your head, stretching into the shoulders and chest. Back to Warrior 1. Inhale, swivel the front toes in, hands to your hips. This time, hands stay at the hips as you bow forward. Reach the crown of the head towards the mat as the tail reaches high. Draw energy up through the legs. Try to lift the kneecaps.

Release.

Find low lunge. Stay folded. Crawl your hands to the top of your mat. Inhale to plank and move through your vinyasa. Inhale, right leg to sky. Exhale, low lunge. Crawl the hands to the left, another wide-legged fold. Pivot your right toes in. On the inhale, lift up halfway, long spine. Now bring left hand across to right leg, then twist right. Exhale. Inhale, Sweep the right arm up and back and bind. Take your gaze beyond the right shoulder. Try to keep the hips as square as you can here as you twist. Release the bind, come back to center, back to low lunge. Walk your hands to the front of your mat. Inhale, plank, and take a vinyasa on your own. Keep the feet where they are and walk the hands back to meet the feet. Inhale, circle sweep arms to sky. Exhale and fold forward. Walk the hands forward again for downward facing dog. Find dolphin pose. Come onto your forearms and walk the feet in close. From here, find your forearm stand. Press down into the forearms, strong core. Send one leg up to the sky and maybe hop or float both legs to the sky. Once you're up, knit the ribs in and squeeze the legs together. With control, lower the feet down and rest in child's pose for a moment. Return to downward facing dog. Inhale, left leg up and back. Exhale, low lunge. Walk the hands to the right, wide-legged fold. Left toes swivel in. Breathe in and lift up halfway. Now reach right hand over to left leg, then twist left. Exhale, left arm sweeps up and back to bind. Move the left shoulder back, gaze beyond the left shoulder. Try to keep your hips square as you twist. Release the bind, hands to the mat. Find low lunge, stay folded, crawl your hands to the top of your mat. Inhale to plank and move through your vinyasa. Now shift forward for forearm plank. Come down onto your forearms. Forearm side plank, heels to the left, stack the feet. Inhale, right arm to sky. Stay here. Firm the left forearm into the mat and float the right foot away from the left. Now find the toe grab, right peace fingers to right big toe, and extend the leg. Smooth inhales and exhales as you balance. Come back to forearm plank. Lower the forearm and foot back to the mat. 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. Use the breath and flow at your own pace.

You couldn't bring it back.

Pause. The next time both feet are on the mat, other side. Forearm side plank, heels to the right. Inhale, left arm to sky. Burn the right forearm into the mat and then lift the left leg away from the right. Connect Connect left hand and foot, peace fingers to big toe, and extend the leg. Keep the breath steady as you balance here. Stay here. Send energy out through the left heel. Back to forearm plank. Bring the foot back to the mat. Find down dog. Press into your palms, straighten the arms, and send the hips high. Lower the knees and now come to a kneeling position on your mat. Then place your hands like you're putting them in back pockets for camel pose. Take a breath in, keep the chest lifted, and exhale, go back. Maybe walk the hands down to your ankles. Roll the shoulders back and down. Let the throat fall back and down. Inhale, rise up, then have a seat on your heels. Round 2. Rise up onto your knees, slide your hand towards your back pockets. Take a deep breath in. Exhale, go back, hands to ankles. Shoulders roll back and down. Gently relax the head back.

Ah, yes, yes.

Inhale, rise back up, then have a seat on your heels. Take one more camel pose on your own. Relax the shoulders back and down. Open the chest. Inhale, rise up. Find child's pose. Take the knees wide, send the hips back, arms out long. It's been a— Slowly rise up. Now find a seat on your mat. Half saddle. Left leg long, right leg bends, heel close to your glute. Take the left foot in your hands, then lead with the heel and extend the left leg. Right hand holds the outside edge of the foot. Twist left. Left arm reaches back. Gaze beyond your left fingertips. Release the twist. Lower the leg down. Sitting up tall, begin to hinge forward. Inhale, long spine. Hands around the front. Exhale, fold over your extended leg. Feel the left hamstring lengthen.

There was light somewhere down the road. Hard times will not dim our souls. Our dreams will be reality. The only thing I had was everything.

Rise back up. Set up for Marichyasana A. Keep the left leg long and step the right foot next to the right hip. Reach your right arm forward, then point your thumb down and sweep the right arm behind you. Let the hands meet behind your back for the bind. Long spine on the breath in. Exhale, drape the torso over the front leg. Reach the hips back as you extend the chest forward. Keep breathing. Let the breath take you deeper into the pose. Inhale, rise back up. Leave your left leg out long and pull your right foot into your left thigh. Revolve, Janu. Inhale the arms up, turn your torso to face your right knee. Exhale, lower the left arm down, right arm up and over to the left. Keep the right hip anchored down as you reach.

I wish I could stay, but I need to go.

Maybe your left hand will capture the inner arch of your left foot. Maybe your right hand will capture the toes.

Start to rise.

Left side now. Half saddle, right leg out long, and bend your left knee, heel towards your glute. Take your right foot in your hands and then extend the right leg. Left hand holds the outside edge of the foot. Twist right. Reach your right arm behind you, take your gaze over your right thumb.

I hope you know, I hope you know.

Slowly unwind and lower the leg down. Hinge from the hips and take hold of your right foot. Inhale, lengthen the lower back. Exhale, release down over your front leg. Feel the back of the leg lengthen.

Can you see me? I'm dancing on my own.

As you hold here, feel the inward rotation of the left thigh bone in the hip socket, maybe a stretch on the top of the left foot.

You said stay here, but I'm running out of air. I hope you—

Slowly rise back up. Marichyasana A. Right leg stays long, left foot moves near the left hip. Bend forward and sneak your left shoulder on the inside of your left inner thigh. Bind the arms behind you. Then inhale, lengthen the spine. Exhale, fold over your extended leg. Feel the chest and the hips reach in opposite directions here. Hug the belly up and in. So that you fold a little deeper. Inhale and rise. Janu Revolved, second side. Right leg stays long, left foot draws into the inner right thigh. Revolved Janu. Inhale the arms up, torso points to left knee. Exhale, right arm down, left arm up and over to the right. Left hip stays anchored as you lengthen through the side body. Maybe capture your inner arch with your right hand. And capture your toes with your left hand, then pull your chest through.

Hydrone in the oceans, they keep us apart.

Come back up. Bound Angle. Keep the left leg where it is and bend the right leg in so that the soles of your Your feet draw together and your knees open wide. Begin to hinge forward and inhale to lengthen your spine. Keep the spine long and exhale, soften down even more. Stay folded. Walk your hands to the right. Anchor the left hip a little more and let gravity take you closer to your right shin. Continue to breathe here. Maybe walk the hands even more to the right. Now walk your hands over to the left. Anchor the right hip and send breath into the right side of the lower back. Let the breath be easy. Maybe walk the hands even further to the left. Bring the hands back to center. Inhale, rise back up. Separate your feet wide and lengthen your legs out long. Long twisted fold. Turn your torso toward your right leg. Reach for your outer right foot with your left hand and fold forward. You might feel a deep stretch in the left side of the lower back here. Slowly rise. Inhale here. Then, leading with your chest, hinge from the hips and start to tilt forward. Find your first point of resistance and soften the chest down towards the mat.

Nothing more. Slowly rise up.

Twisted fold, other side. Turn to face your left leg, then capture your outer left foot or calf with your right hand and fold. Slowly pull the chest closer toward the left foot as you breathe. As you hold, think about reaching the right rib cage out towards your left foot as you twist. Inhale, rise up. Begin to make your way down onto your back. Slowly pull your knees up into your chest. Exhale, knees drape to the left. Extend your right arm to the right and gaze right. Heavy the right shoulder into the mat as you twist. Just settle in here and let everything be heavy. Unwind. Bring the knees back to center. Other side. Knees to the right, gaze left. Exhale, melt the left shoulder down towards the mat. Allow the body to settle here, everything relaxed, everything heavy. Slowly unwind, then draw your knees up tightly into your chest. Take one final long inhale. Relax into shavasana. Begin to deepen your breath and bring some gentle movement back to your fingers and your toes. Namaste.

Namaste. Namaste.

Thank you for tuning into that. I hope you enjoyed it, and I'll see you at the next one. Okay, bye!