In this 30‑minute advanced yoga class, instructor Rozalia Kieliszkiewicz guides viewers through a comprehensive heart‑opening sequence that moves from a gentle supine bound‑angle warm‑up to dynamic standing balances, deep backbends, and a restorative cool‑down. The session begins with breath‑focused supine poses, then progresses through a series of lunges, Warrior variations, Peaceful Warrior, Half Moon, Sugarcane, standing splits, and multiple vinyasa flows that link the poses. Advanced elements include backbends, Eagle Arms, and intense IT‑band stretches. The class incorporates repeated cues for alignment, breath coordination, and balance, with occasional counts from a secondary speaker. The flow concludes with a series of seated stretches, a three‑minute Savasana, and a closing invitation to explore other fitness classes offered by the members club.
Chapters
Hey everyone, what's going on? My name is Rozalia. Welcome to today's 30-minute heart-opening advanced yoga flow. Um, do challenge yourself, do your best, and I'll see you guys on the other side. All right, bye! Welcome to this 30-minute heart-opening advanced yoga flow. The first pose, supine bound angle. Lay back and relax. Place your Hand on your chest and one on your belly. Next pose, hug the knees close to your chest and give a big squeeze. Roll over your shins into tabletop. Bring your right foot in front of you into crescent lunge. Raise your arms above your head. Hips forward, dive deep. Next pose, tabletop, knees lifted, hands extended. Bring your knees 1 inch off the mat and raise your right hand in front of you. Lower it back down and raise your left hand in front of you. Do this a couple of times on your own with your breath.
1, 2, 3.
Next pose, Crescent Lunge, left side. Bring your left foot forward. Raise your arms above your head. Bring your hips forward. Dive deep. Next pose, down dog. Next pose, 3-Legged Dog. Raise your right leg and bring it into your next pose, Knee to Nose. Raise your right leg back again and bring it forward into Low Lunge.
Low Lunge, Jump switch.
Switch into your left leg, then your right. Switch back into your left, and again into your right. Stand up into Warrior 2. Transition into Peaceful Warrior. And windmill the hands down into extended side angle. Raise your right hand close to your ear. Next pose, Peaceful Warrior. And transition into Half Moon Pose. Grab your leg behind you into sugarcane. Do your best to perform a backbend during this pose and hold. Balance is key here. Exhale into Peaceful Warrior. Windmill the hands down into Low Lunge. And Forward Fold. Raise your hands up into the sky. And transition into Malasana squat. Next pose, standing pose. Lift your left hand— left leg up to the sky and down Shiva squat. Extend your front leg once more and squat down with your left leg behind your right. Stretch into standing split one more time and squat down once more. Once more into standing split. And take your vinyasa. Once in down dog, lift your left leg up to 3-legged dog Bring your left leg to nose. And back up to 3-legged dog. Left leg in front of you into low lunge. Switch sides. Switch again. And jump switch one last time. And once again. And stand up into Warrior 2. Transition into Peaceful Warrior. Windmill the hands down into Extended Side Angle. Bring your left arm close to your ear and hold using the strength of your core. Into Peaceful Warrior. And transition slowly into Half Moon. Once you find your position, grab your back leg and transition into Sugarcane. Exhale into Peaceful Warrior. Windmill the hands down into Low Lunge and step forward Into forward fold. Raise your hands up to the sky and drop down to malasana squat. Stand up into standing split on the right side. Lower your left leg down, Shiva squat. And extend your leg again, standing split. And once again, Shiva squat. And up into standing split. Down once more into Shiva squat. And again into standing split. When ready, bring your back leg back into low lunge and take your vinyasa. Once in down dog, bend your knees and look forward. And hop into the front, into forward fold. Halfway lift, back down into forward fold. Raise your hands up into the sky and bring your arms beside you, Tadasana. Interlace your hands behind your back and forward fold with your hands Forward fold.
Halfway lift.
Bring your left leg behind you into low lunge and transition into Warrior 2. Pivot your front foot forward and bend down into wide-legged fold toe grab. Raise up halfway and fold.
Warrior 2.
Pulling your head deeper into the position. Go on to the palms of your hands and bring your legs out wide into wide-legged split. Feel free to lower your chest down to the mat. Or get on your forearms. Pivot your legs back up into wide-legged fold. And transition to the front into your low lunge. Pivot your back leg forward and raise your hands up into prayer for Warrior 1. Bring your right arm under your left into Eagle Arms. Forward Fold for Devotional Warrior.
Raise up.
And slowly bring weight on your front leg, folding into Warrior 3, Eagle Arms. Bring your leg down and forward fold. Raise up halfway. Forward fold and bring your right leg behind you into low lunge. Go up into Warrior 2. Pivot your left foot forward and transition down into wide-legged toe grab. Pull yourself forward, raise up halfway, and come down again, pulling yourself even deeper into the pose. Raise yourself up and fall down into wide-legged split. Slowly raise yourself up. Pivot forward into low lunge. Bring your back leg 45 degrees. Raise your arms up into prayer, into Warrior 1. Eagle arms. Right arm under left. Forward fold into devotional warrior. Raise back up. Slowly put weight on your front leg and transition into Warrior 3, Eagle Arms. Bring your back leg forward, forward fold. And raise up slowly, one vertebrae at a time, into Tadasana. Transition into chair. Interlace your hands. In front of you and forward fold. Engage your core. Forward fold. Raise up halfway. Jump back into vinyasa. Transition forward into plank. Raise your right leg up behind you and begin to pulse it With your breath. Hold and lower your right leg. Next side, plank, leg lifted. Pulse your left leg. With your breath, and hold. Lower your leg down. Take your vinyasa. Lower your belly down to the mat. Raise yourself up into seal pose. Bring your hands to the corner of your mat and push up Off your forearms into seal pose. Lower down completely. Bring your right cheek on the mat. Cobra Twist. Raise your body up slightly on the right side, keeping one shoulder lifted. Raise back down. Other side. Raise your left shoulder up, keeping your right shoulder down. Twist. And lower down. Come up and take a seat on your mat with your feet in front of you. Seated wide-legged seat. Extend your legs beside you and forward fold.
Come up.
Roll over your shins into tabletop and back into down dog. Raise your right leg up into 3-legged dog. Bring your right leg in front of you into low lunge. Half Hanuman, IT band stretch. Extend your front leg and bring it to your left side, lowering your outer foot into the center of the mat. This may feel intense. We are stretching the IT band, so forward fold slowly. Bring your right leg back in front of you and transition into Pigeon with your right leg 90 degrees in front of you. Square your hips and keep upright. We are going to stretch the left quadricep. Grab hold of your back leg and center yourself by bringing your right shoulder back and your left shoulder forward. Lower your back leg and transition back into 3-legged dog. Lower back down to down dog. Other side. Raise your left leg into 3-legged. In front of you into low lunge. Extend your front leg into half Hanuman. Bring it to the right side and lower the outer leg in front of you. Hold and fold.
Hold and fold.
Raise up, bring your front leg in front of you, and fold it into pigeon, bringing your front leg 90 degrees. Keep upright. We're stretching the quad now on the right side. Grab your back leg, bring your left shoulder behind you and your right shoulder forward. You can do a slight backbend in the This pose. Lower your back leg. Bring your left foot back behind you into 3-legged dog. Lower it back down to down dog. Bring your knees down to the mat and sit on your heels. You can bring the outer edges of your legs beside your glutes into saddle sitting between heels. Lower yourself back into your forearms or take it further by lowering your back down completely. Completely let go here. Raise yourself up. Transition on your back. Lower yourself down. Bring your right leg into you and extend your left leg Bring your right leg into your left side, look to your right, and extend your arms beside you. You can intensify this stretch by pressing down on your right knee with your left arm. Other side. Bring your left leg close to your chest and transition it to your right side, extending your arms beside you. Feel free to press Press down your knee with your right arm. Try to bring your shoulders as close to the mat as possible. Bring your knees close to your chest and hug as hard as possible. And release into a 3-minute Savasana. Slowly begin to wiggle your feet back into awareness and your fingertips. To reawaken the body. Thank you so much for practicing with me today. Namaste. I hope you guys enjoyed that 30-minute advanced yoga flow. Make sure to try the other classes. as well if you are part of the fitness members club. There are many high-intensity interval trainings that you can do, animal flow, as well as beginner-intermediate yoga flows that you can add to your regime. All right, looking forward to talking to all of you and your journey with me. All right, bye!
