This content was created by Rozalia Kieliszkiewicz. This content was uploaded by Rozalia Kieliszkiewicz. This is a YouTube video titled "Full Body Yoga Flow | Melt Tension & Move Like Water" (created 2025-03-31 UTC). It is a 30-minute guided vinyasa yoga class led by an instructor (SPEAKER A) with a secondary voice (SPEAKER B) giving breaths/counts. The excerpt provides step-by-step verbal cues for poses and transitions (child's pose, cat-cow, downward dog, plank, warrior sequences, pigeon, mermaid, crab, shoulder/fish, shavasana, etc.), breathing prompts, and a closing reminder linking stress management through yoga to healthier skin.
Chapters
Welcome to today's 30-minute vinyasa yoga flow. This flow is designed to make you move like water and release the stresses and burdens you may carry on your skin. Enjoy and follow along the best you can. Start in child's pose. Soften your breath. Sink into the mat and stay here for a couple of breaths, feeling your lower back stretch and lengthen. Raise your right arm to the sky and thread the right arm under the left. Inhale.
Exhale.
Back to child's pose. Raise your left arm to the sky. And thread left under right. Inhale. Exhale. Back to tabletop.
Cat-cow.
Inhale, cow. Exhale, cat. Inhale, cow.
Exhale, cat. Cat.
One more. Inhale, cow. Exhale, cat. Head straight into down dog. Open up the calves, stretching them individually. Wave forward into plank. Back into down dog. Once more. Wave forward into plank. And back into down dog. One more. Wave forward. Forward into plank. And back into down dog. Stay here for a while. Swing hips side to side if need be. Couple of breaths.
1 more breath.
Step your feet together and bend your right leg. Turn into plank position to the side. Come down into a twist.
Inhale, lift.
Exhale, twist.
Inhale, lift.
Exhale, twist. Face forward, right knee down, and fold forward. Lift the right knee, keep your left leg straight, left palm on the mat behind you, and lift up into Wild Thing. Twist into plank, looking forward. Lower into chaturanga, low cobra, and then downward facing dog. Step your feet together and bend your left leg. Turn into a side plank, right arm planted on the mat. Sit and twist, hold the twist. Inhale, lift. Exhale, twist. Repeat one more time.
Inhale, lift. Exhale, twist. Inhale, lift.
Exhale, twist. Left knee falls to the side. Fold forward and let it all go. Soften your breath, focusing on your body and your breath. Inhale. Exhale. Lift the left knee, right hand behind. Lift up into Wild Thing. Turn to plank facing forward, Chaturanga, Upward Facing Dog, and into Down Dog. Right leg steps into low lunge. Slowly raise into high lunge, arms raised up to the sky. On the exhale, fold forward. One breath here. Return to High Lunge and transition into Warrior 2 on the exhale. Inhale, Peaceful Warrior. Exhale into Triangle Pose, straightening Straightening the front leg. One breath here. Inhale back into Peaceful Warrior. Windmill the arms to the mat, low lunge, and take your vinyasa. When in Down Dog, Take a couple of breaths here. Left leg steps into low lunge. Slowly raise into a high lunge, arms raised. On the exhale, fold forward. One breath here. Return to High Lunge and transition into Warrior II on the exhale. Inhale, Peaceful Warrior. Exhale into Triangle Pose, straightening the front leg. One breath here. Inhale back into Peaceful Warrior. Windmill the arms to the mat, Low Lunge, and take your vinyasa. When in down dog, take a couple of breaths here. Look to the front of the mat, bent knees. Hop or step to the front of the mat and fold forward. Raise your arms to the sky, Urdhva Hastasana. Big breath in, and exhale, sinking into Chair Pose. Begin to bend your knees wide. While keeping your toes together. You are welcome to stay here or fold forward into Crow Pose. A couple of breaths here. Lower your feet to the ground. Hop back into plank and take your vinyasa. When in down dog, raise right leg for 3-legged dog and bring your right knee to your right wrist and leg at 90 degrees for pigeon pose. Make yourself comfortable and square your hips forward. 2 breaths here. On the exhale, fold forward, chin or forehead on the mat. Breathe and sink into the mat. Twist to the left and hold. Return to the center and raise your torso. Grab your left leg and wrap it around your elbow. Mermaid pose. You are welcome to bite if possible. We are here for 3 breaths.
1, 2, 3.
Lower the left leg and bring the right leg back for downward dog. Straight into the other side, raise your left leg into 3-legged dog. Bring the left knee to the left wrist and place the leg 90 degrees for pigeon pose. Square your hips. 2 breaths here.
1.
Inhale. And exhale, fold forward. Twist to the right. Return to the center and raise your torso. Grab your right leg and wrap it around your elbow. Mermaid Pose. You are welcome to bind if possible. Here for 3 breaths. Lower the right leg and bring the left leg back for downward facing dog. Lower knees 1 inch above the mat for bear pose. Lift your left hand off the mat and right leg off the mat. Hold 1 second for balance and begin to twist to the left into crab pose. If you have come off the mat, come back. Left arm by your heart space and press down on your right hand into crab reach. Lower down and return the way you came into bear pose without touching the mat. Straight into the other side, lift your right hand and left leg off the mat. Twist to the right into Crab Pose. Right arm by the heart, raise into Crab Reach. Lower down to the mat. Stretch your arms and legs apart for morning pose. Raise your legs to the sky for shoulder Bringing your hands behind your lower back and hips. Hold for a couple of breaths.
3, 2, 1.
You are welcome to stay here or bring your legs behind you. One breath here. Slowly lower down. Bring your hands under your lower back, palms facing down. Bend your lower back into fish pose.
Hold.
Lower down and bring both knees into your chest. Elongate both arms to your side. Look to your right and lower your knees to your left.
Hold.
Cat's pulling its tail. Turn your head to the left and grab your left leg and your right leg behind you. Raise your legs to the sky and lower them to the right, turning your head to the left. Cat's pulling its tail. Grab your right leg and the back of your left leg. Hold. Return your knees to the center and give yourself a friendly squeeze. Big inhale here and exhale, Shavasana. You are welcome to stay here and enjoy a 5-minute meditation with me. If not, see you next time, and thank you for enjoying this fluid vinyasa yoga flow. Namaste. Hey, I hope you enjoyed that 30-minute yoga flow designed to make you chill, relax, and reduce your stress levels. It is important to manage your stress levels in order to have healthy skin.
Why?
Because stress manifests on the skin in examples such as skin breakouts, early age wrinkles, rashes, dry skin, etc. So keep up with your yoga practice so that you can manage your stress levels and have healthy-looking beautiful skin. Alright, talk soon. Bye!
