Feel Good Flexibility & Strength Morning Yoga Flow | Daily Morning Yoga |
In this 30‑minute advanced vinyasa yoga class, instructor Rosebud guides viewers through a comprehensive flow designed to increase flexibility and strength in the inner thighs and hips. The session begins with a grounding supine warm‑up, ankle circles, and gentle hip opening, then moves into a dynamic sequence of standing poses—Warrior II, Reverse Triangle, Extended Side Angle, and various lunges—interwoven with breath‑synchronized transitions (vinyasa, plank, Chaturanga, Up‑Dog, Down‑Dog). Throughout, Rosebud offers detailed alignment cues, breath counts, and encouragement, emphasizing inner‑thigh stretch, hip mobility, and core engagement. The flow incorporates balance and inversion work (Firefly, Wild Thing, Half Frog, Half Hanuman) to deepen hip opening and build strength, followed by a series of twists, pigeon, lizard, and IT‑band stretches. The class concludes with a calming cool‑down: wide‑legged forward fold, gentle twists, and a guided Shavasana with breath awareness. Intermittent brief interjections from a second speaker provide occasional prompts or commentary, but the primary focus remains on the instructor’s step‑by‑step guidance. The overall tone is enthusiastic, supportive, and instructional, aiming to leave practitioners feeling flexible, strong, and centered.
Chapters
Hey, what's going on? Welcome to my channel. My name is Rosebud. Today we are doing a 30-minute vinyasa flow, and the focus will be on stretching the inner thighs and the hips. So it is an advanced flow. Um, keep up if you can. I know that you will enjoy it.
All right, head and lie back all the way down onto your mat. Bring the soles of the feet together and let your knees open wide and just let yourself be heavy for a moment and then start to deepen your breath. Feel the inner thighs begin to soften. Nothing else to do here now but breathe. Extend the left leg long and hug your right knee into your chest. Begin to slowly circle the right ankle in one direction. Now the opposite direction. Draw the other knee up toward your chest. Hug the knees in. Keep the knees together and make some circles with the knees in one direction, massaging the lower back. And now make some circles in the opposite direction. Come to a gentle stop. Ankle rolls, second side. Keep the left knee up towards your chest, hug it in, and extend the right leg long. Circle the left ankle in one direction. And now the other direction. Now the opposite direction. Slowly draw your other knee up, hug both knees into your chest. Now grab behind your hamstrings and rock all the way up. Roll over your shins, plant your palms, then exhale, walk the feet back, downward facing dog. Keep the knees bent if you need to, maybe ease your heels toward the mat. Take a few breaths here as you pedal out the feet. As one calf stretches, Maybe lift the other heel high to stretch the toes. Begin to find stillness. Stretch both heels towards the ground. Inhale, right leg lifts. Exhale, twist the knee across to the left elbow. Inhale back to 3-Legged Dog. Right foot forward. Exhale, low lunge. Coming into Warrior 2, anchor the back heel down and inhale up, arms out to a T. Deep bend in the front knee, knee stacked over ankle. Gaze right. Straighten the front leg, reverse triangle. Inhale, reach the right arm up and back. Extended side angle.
Breath out.
Re-bend the front knee, stretch your right fingertips down towards the mat, left arm by your ear. Move the right knee towards the little toe to open the hips and get a stretch in the right inner thigh.
Front knee stays bent.
Inhale, Peaceful. Right arm sweeps up. Exhale, Low Lunge. Windmill the hands down. Inhale, Plank. Move the front foot back. Exhale, Chaturanga. Lower halfway down. Inhale, Up Dog. Flip the feet. Exhale, Down Dog. Lift up from the core. Flip your feet back over and press back. Other side now. Inhale, sweep your left leg high. Exhale, twist the knee across right elbow. Inhale, leg high, 3-legged dog. Low lunge. Exhale, left foot forward, Warrior 2. Back heel to the mat. Inhale up, arms wide. Deep bend in the front knee and gaze over the left fingertips. Straighten the front leg, Reverse Triangle. Breathe in, left arm reaches high. Extended Side Angle, breath out. Front knee re-bends, lower the left fingertips down, right arm by your ear. Move the left knee towards the left little toe to feel the left inner thigh stretch.
If I could, then I would go where you are. If I could, then I would go where you are.
Keep the front knee bent. Inhale, Peaceful, left arm up and back. Exhale, Low Lunge, cartwheel the hands down. Inhale to Plank. Elbows bent to 90 degrees. Exhale. Inhale, Up Dog, shoulders back. Exhale, Down Dog. Adding on. Inhale, right leg up and back. Exhale, Low Lunge. Warrior 2 again. Seal your back heel down. Rise up. We're Reverse triangle. Breathe in, right arm up and back. Exhale, extended side angle. Re-bend the right knee, right hand stretches down, left arm by left ear. Peaceful warrior. Breathe in, tip back. Set up for Triangle Pose. Straighten the right leg and reach your right arm towards the top of your mat. Right side of the body stays long. Lower the right arm down and reach the left arm up. Ground the right foot and pull it down and back. Activate the leg. Stay here, maybe take a full bind. Left arm reaches back and around as the right arm reaches under the right thigh. Move the left shoulder back, maybe take the gaze to the sky. Release and inhale, Peaceful. Right arm sweeps up. Exhale, Low Lunge. Inhale, plank, and take a vinyasa on your own. Second side. From down dog, left leg lifts on the inhale. Exhale, low lunge. Find Warrior 2 again, back heel to the mat. Rise up, reverse triangle. Inhale, left arm reaches high. Extended Side Angle on the breath out. Re-bend the left knee, left hand reaches down, right arm by the ear. Peaceful Warrior on the inhale. Triangle, straighten the left leg and reach your left fingertips Out to the top of your mat. Keep the left side body long. Lower the left arm down and raise right arm to the sky. Maybe take the full bind. Right arm reaches back and around as the left arm dives under the left thigh. Move the right shoulder back, gaze to the sky. Release the bind. Inhale, Peaceful, left arm up and back. Exhale, Low Lunge. Inhale to Plank and move through your vinyasa.
What's that?
In Down Dog, right leg lifts on the breath in. Exhale, Low Lunge. Warrior 1, seal your back heel down, back foot to 45 degrees, and inhale, sweep the arms up overhead, hands to prayer. Square the hips to the front, maybe move the left hip forward. Stay here. Press the outside edge of the back foot down into the mat. Energize the back leg. Skandasana. Turn to face left. Exhale, shift left and bend the left knee as the right leg extends. Hands to prayer. Firm the hands into one another. Long spine. Find low lunge. Walk the hands to the top of the mat. Warrior 2 again. Rise up, arms out wide. Now pivot the front toes in, face the side. Inhale, hands to your hips. Keep hands on hips. Exhale, fold forward. Breathe gently here and soften into the stretch. Release. Bring the hands to the mat and find Firefly. Walk the hands back Ground through the palms, then hug your shoulders with your inner knees and extend your legs. Legs hug in as you balance here. Keep reaching through the toes. Lower your feet back down and return to Wide-legged fold. Low lunge. Walk your hands to the front of your mat. Inhale, high lunge. Sweep the arms overhead. Now sweep your arms back and around to reverse prayer. Then set the feet for pyramid. Back foot steps up a bit, back foot to 45 degrees. Square the hips. Inhale, lengthen the spine. Exhale, reach the sternum forward. And then fold. Relax the head and neck. Let the front of the shoulders and the right hamstring start to open. Take some long, slow, deep breaths here as you stretch.
Relax.
Find Warrior 1 again. Bend the front knee, move the back foot back. Inhale, hands to high prayer. Hands down, step back. Move through your vinyasa. Inhale, left leg up and back. Exhale, low lunge. Warrior 1. Spiral your back heel down and inhale, sweep the arms up overhead, hands to prayer. Hips square to the front, maybe the right hip moves forward. Find Skandasana on the exhale. Face right, right knee bent, left leg long. Press the palms into one another, lengthen the spine.
Tendrils on fire, feeling it so much.
Move to low lunge, walk the hands to the top. Warrior 2 again, back heel down, rise up, pivot the front toes in. Breathe in, hands to hips. Hands stay at hips, hinge forward and fold. Let the torso relax down and take a few breaths here. Release. Bring the hands to the mat and find Firefly. Walk the hands back, ground through the palms Then hug your shoulders with your inner knees and extend your legs. Lift through the core, scoop the navel up and in. Draw the shoulders back and down.
That's as far as I could do on that one.
Lower your feet back down and return to wide-legged fold. Low lunge, stay folded, crawl your hands to the top of your mat. Inhale, high lunge, arms to the sky. Arms sweep down and back, reverse prayer, then set your feet to pyramid. Step the back foot up, hips square. Inhale, lengthen. Exhale, fold over the front leg. Let your torso drape down as you soften into the stretch across your shoulders and in your front hamstring. As you stretch, keep the left hip pulling back so the hips stay square. Find your Warrior 1. Front knee bends, move the back foot back. Breathe in and rise up. Hands down, step back, take a vinyasa. Inhale, right leg to sky. Exhale, twist right, knee to left elbow again. Kundalini 1, with thigh to tricep, look forward. Bend your elbows and shift the weight into the hands. Abs engaged, move the heart forward and begin to lift the back leg up. Extend the legs, send energy out through both feet. Hips hug in towards the midline. Set your left foot down, find 3-legged dog. Inhale, right foot up.
I've never done that in my life.
Exhale, low lunge. Set up for revolved Step the back foot up, legs straight. Inhale to a half lift. Twist right. Exhale, left hand grounds down, right hand to hip or to sky. Try to keep the hips square here as you twist. Guide the right hip back. To go deeper, place your left hand outside your right foot. Exhale, low lunge. Lower the right hand down, step the left foot back. Inhale, plank, and take a vinyasa on your own. Inhale, left leg to sky. Exhale, Twist knee to right elbow. Kundalini Asana 1. Gaze forward, transfer more weight to the hands, and inch your chest forward. Engage your core and maybe lift your back leg off the ground. Once the legs are extended, send energy out through both feet. Keep pressing the mat away with the hands and lifting That's so good. Right foot down, find 3-legged dog. Left leg up and back, inhale. Exhale, low lunge. Prep for revolved pyramid, legs straight. Inhale to a long spine, twist left. Exhale, right hand to mat, left hand to hip, or reach to Hips square. Gently pull the left hip back. Maybe twist deeper. Right hand to outside edge of the left foot. Exhale to low lunge. Left hand down, right foot back. Inhale to plank. Plank and move through your vinyasa. Inhale, sweep your right leg high, pigeon pose. Slowly bring the right knee forward and align right knee with right wrist, then lay the shin bone down. Take a deep breath in here. Exhale, fold and release completely. Release your forehead to the ground, or make a pillow with your arms and lay your head on your forearms. Slowly rise up, tuck the back toes, back to 3-legged dog. Inhale, right leg high. Exhale, back to down dog. Inhale, left leg lifts, pigeon. Left side. Bring the left knee forward and align left knee to left wrist and lay the shin bone down. Take a deep breath in. Exhale, fold. To deepen the hip stretch, move the left foot gently forward towards the right wrist.
Oh, oh, oh.
Come back up. Tuck the back toe. And inhale back to 3-legged dog, left leg high. Exhale back to downward facing dog. Inhale, right leg lifts. Exhale, lizard pose. Step your right foot to the outside edge of your right hand. Soften your back knee down and relax your torso. Stay here or come down onto your forearms. Maybe tuck the back toes and lift the back knee. Feel the left hip flexor release.
From the outside.
Come back up onto your hands, set the back knee down. Half Frog. Lay your right shin down so that it lines up with the right edge of your mat, then let the right shin slide out to the side. As you lower down onto your belly, toes of the right foot point to the right. Let the arms and head rest wherever feels best. Feel the hips begin to open, maybe a slight stretch in the right groin.
I never take you seriously.
Hands by shoulders, press yourself up, then find half Hanuman. Step the right foot between the hands, legs straight, hips way back. Then take your right heel across your mat to the left and rotate the right toes to the center for an IT band stretch. Inhale here.
Exhale, fold.
Draw the right hip back and feel sensation all along the outer right thigh. Keep breathing here. Flex strongly through the outstretched foot.
Rise back up and move the leg back to center, then find low lunge.
Exhale, back knee up, back to 3-legged dog. Inhale, right leg high. Now Wild Thing. Exhale, land the right foot back behind you, then inhale, right arm by your ear, chest to the Press the hips high and reach long through the fingertips. Back to 3-legged dog. Inhale, right leg high. Exhale, back to down dog. Inhale, sweep your left leg high, lizard pose. Step your left foot wide outside the edge of your left hand. Gently lower your right knee down and relax your upper body. To go deeper, come down onto your forearms. Maybe lift the back knee. Feel the right hip flexor begin to release.
But you will, you will take it to And I know that it doesn't make much sense, but you keep making me nervous. I wish it was you, nervous.
Come back up onto your hands. Set the back knee down. Half Frog. Lay the left shin down along the left edge of your mat, then slide down onto your belly. Toes of the left foot point left. Feel the hips soften. Feel the left groin soften. Press yourself back up, then move to Half Hanuman. Left leg steps between the hands, leg straight. Then slide the left heel over to the right, left toes point to the center for an IT band stretch. Take a breath in, fold as you exhale. Draw the left hip back. Feel the outside of the left thigh lengthen. Keep flexing the front foot and rotating the toes towards the center of your mat. Rise up and move the leg back to center. Find low lunge on the breath out. Return to 3-legged dog. Inhale, left leg high. Move to wild thing. Exhale, step the left foot back behind you. Then inhale, left arm by your ear. Return to 3-legged dog. Inhale, left leg high. Exhale back to down dog. Lower your knees down, then make your way onto your back. Slowly pull your knees up into your chest. Open the arms out to a T for an Eagle Twist. Wrap right leg over left, right toes behind left calf. Keep the knees pulled up close to the body, then leg straight left and take the gaze right. Heavy the right shoulder into the mat as you twist. Let every exhale take you a little deeper into the twist. Keep the arms out wide. Slowly unwind. Other side. Left leg over right. Knees stay pulled in close. Then drape legs right and gaze left. Melt the left shoulder down towards the mat. With every breath out, soften into the twist. Slowly unwind. Uncross the legs and pull the knees closely into your chest. Take one final long inhale. Release everything down. Shavasana.
Shavasana.
Become aware of your breath once Start to move your fingers and your toes.
Namaste.
Namaste. All right, all right, that was really nice. What time is it? Thank you so much for tuning into that flow. Um, it was really nice. I never did one of those moves before, so you saw that on one side I like fell over because I was all sweaty in my knee and stuff. Uh, so that was pretty cool. Um, all right, so thank you so much. Please like, share, comment, and tell all your friends. And if you want to book a yoga flow with me, a session with me, please let me know. All right, awesome. Talk soon. Bye.
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