Gentle Vinyasa Flow 60 Minutes | Benefits Of Gentle Vinyasa Flow | Vinyasa Flow Yoga For Strength |
The video presents a 60‑minute guided gentle vinyata flow yoga class led by Rozalia Kieliszkiewicz. The session opens with a welcoming introduction, then moves through a carefully sequenced series of poses—starting with Child’s Pose, Cat‑Cow, Puppy Dog, low lunges, side planks, various standing balances, hip‑opening postures (Pigeon, Janu Sirsasana), seated stretches, supine restorative poses, and concluding with a Shavasana. Throughout, the instructor provides detailed breath‑synchronised cues, alignment tips, optional modifications (e.g., forearm support, blankets), and encouragement to stay present. The tone remains calm, instructional, and supportive. The class ends with a brief channel‑host announcement about an upcoming evening hatha‑dynamic flow session, inviting viewers to join. The content is purely instructional, with no hand‑balancing, focusing on gentle strength, flexibility, and mindfulness.
Chapters
All right.
Sorry I'm late. Welcome to my channel. Welcome to this morning's gentle vinyasa flow. So this vinyasa flow is very light, relaxing, just kind of opens up the muscles, wakes the body up, and yeah, let's begin and enjoy it as much as I know I'm going to enjoy it. I don't believe there's any hand balancing today.
All right.
I appreciate that abs fit. You can thank yoga and good nutrition.
Come to a child's pose. Separate your knees, bring your big toes together to touch, and sink your hips back and down. Reach your arms overhead and relax your forehead onto the mat. Just begin to arrive. Let your inhales pull down all the way to the base of your ribs, and as you exhale, push it out your nose. Lengthen each inhale. And each exhale. And then take a deep breath in. And a deep breath out. And a deep breath in. And a deep breath out. And one more. Inhale, fill up. And exhale out your nose. Slowly walk your hands to the right side. Maybe stack your left hand on top of the right. Keep your hips rooted down and breathe into your left side body. Walk the hands back to centre. Then walk your hands over to the left. Take a few breaths here. Feel the opening in your right side body. Bring the hands back to the centre. Child's pose, prayer hands, with your arms outstretched. Inhale, flip your palms up to the sky. Feel free to stay here, or as you exhale, bend the elbows and bring your thumbs to rest on your upper back. Take a few breaths here. Reach your arms long out in front of you once more. Baby camel. Walk your hands behind you, point the fingers forward. Push your chest forward. Then inhale, lift your hips to the sky. Let your gaze come up slightly. Maybe let your head hang back.
Exhale.
Exhale back to Child's Pose. Relax the spine for just a moment. Come up to tabletop. If you need to rest the wrists at any time, try coming down onto your forearms. Inhale, Cow Pose. Reach your head high and your tail high. And exhale, Cat Pose. Scoop the tail under and draw your chin to your chest.
Inhale, Cow.
Pull back with the hands to send the chest forward. Exhale, Cat. Puff up the upper back. Inhale, Cow. Shoulder blades pull together, heart reaches through. Exhale, Cat. Push through the hands to round the spine. One more. Inhale, Cow. And exhale, Cat. Come back to a neutral spine. Puppy Dog Pose. Keep your hips over your knees and start to walk your hands out in front. Reach your hands forward until the chest starts to lower toward the ground. Let the forehead come to the ground, or maybe rest the chin on the ground. Slide forward onto your belly, then push down through the tops of your feet and inhale to Cobra. Lift your chest off the mat. Exhale, lower back down, chest to the mat. Belly, opposite arm and leg lift. Extend your arms out long in front of you on the mat. Inhale, engage the abs and lift the right arm and the left leg up off the mat a few inches. Exhale, lower the arm and leg down. Inhale, raise the left arm and the right leg up. Exhale, lower them down. Inhale, raise right arm and left leg. Exhale, down. Inhale, left arm and right leg lift. Breath out, rest down. Breathe in, lift right arm, left leg.
Exhale, lower.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Breath in, left arm up, right leg up. Exhale, down and rest. Sweep the arms by your sides. Slowly bring the hands by the shoulders. Push up to tabletop. Kneeling side plank. Step the right foot back and inhale, sweep the right arm to the sky. Stay here, or begin to circle the right arm. As you exhale, sweep the arm down and round the back. Then inhale, sweep the arm up, lift the heart. Keep going now. Come to a stop and take the arm in the opposite direction. Stretch the right arm to the sky once more. And pause. Take a big breath in, reach through the fingertips. Gate Pose. Lift your torso up, then let your right hand slowly come down to your right knee or shin. Stretch your left arm overhead.
Okay.
Side plank, knee down. Exhale as you lower the left hand down. Then inhale, send the right arm to the sky. Slide your left foot back behind you for more stability. Root the left foot down, press down through your left hand, and inhale, float your right leg up to the sky. Exhale, tabletop. Knee comes back to the mat. Kneeling side plank, second side. Left foot steps back, left arm lifts to the sky. Inhale.
Exhale, tabletop.
Stay here or circle the arm. On your next exhale, sweep the arm down, round your spine. Breath in, reach the arm up, lift the chest. Go at your own pace now. Come to a gentle stop and reverse direction. Find stillness. Stretch the left arm up. Breathe in and reach high. Gate Pose. Lift your torso up, left hand toward the left ankle, right arm drapes across the ear. Kneeling side plank. Exhale, right hand down, then left hand to sky. Breath in. Stay here. Breath out. Find stability with the right foot, then float the left leg up to the sky.
Exhale, tabletop.
Low lunge, knee down. Keep your left leg where it is and step your right foot Forward. Use your right hand to help the leg forward if you need to. Then let your hands frame your front foot. Half Hanuman. Exhale, shift the hips back, straighten the front leg, flex the front foot. Inhale, lengthen the spine. Then breathe out, And fold over the front leg. Half Hanuman arm raise. Inhale up to a long spine and sweep the right arm up. Inhale to Peaceful Warrior. Place your right hand at your hip and reach your left arm up high. Maybe take your right hand all the way down to the mat. Extended side angle. Rise up and then exhale, left forearm to left thigh. Inhale, extend the right arm long by your ear.
Inhale back to Peaceful Warrior.
Exhale, extended side angle.
Low lunge, knee down.
Exhale, hands to the mat. Back to tabletop. Forward fold. Step the right foot forward and then bring the left foot next to the right. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Knee lifted. Inhale, weight comes into the right foot, left knee draws up. Take the left knee with the left hand and bring the right hand to your hip.
Place our wishes.
Find Tadasana. Exhale, float the leg down. Arms by your side. Knee lifted. Inhale. Root down through your left foot and raise the right knee towards your chest. Left hand to hip, right hand to right knee. Exhale, release your leg down, arms by your sides. Tadasana. Pyramid Pose. Step your left foot way back, about 2 or 3 feet. Let your left toes point toward the front left corner of your mat. Look down. And see if you can draw a line between your front heel and your back heel. If it feels more comfortable, step your back foot a little closer to the left edge of your mat to widen your stance. Pull your right hip back a bit to square the hips, and with legs straight, lower the hands to the mat. Inhale, lengthen the spine. Exhale, Fold over the leg. Take a breath in here. Cross forward fold. Exhale as you step your left ankle behind your right foot, pinky toes coming side by side. Inhale, half lift here. Send your crown toward the front of the room. Then exhale, fold down. You should feel a deep stretch in your outer thighs and in your hamstring. Uncross your legs. Forward fold. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Pyramid pose. Step your right foot back a few feet. And angle your right toes towards the right front corner of your mat. Draw a line between your front heel and your back heel. Maybe step your back foot more to the right if that feels better on your hips. Draw your left hip back, square the hips. Then with legs straight, bring the hands down to frame the front foot. Inhale, lengthen the spine. Exhale, fold over the leg.
Exhale. 3.
Breath in here, gaze forward. 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, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, fold all the way down with the feet hip width Feet hip-width apart. Interlace your hands behind your head. Inhale, lift halfway up. Exhale, fold. Release the hands to the mat. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana, Dancer's Pose. Take hold of the left foot with your left hand. Reach the right arm up by your ear. To help with balance, keep the eyes focused on one point, or do this pose at the wall. You can stay here or start to kick the left foot into your left hand. If you feel steady, slowly start to hinge forward. If you hinged forward, rise back up as you take a breath in. Exhale, release the foot down. Tadasana. Dancer, other side. Right hand holds the The right foot, left arm overhead. Focus the eyes on a single point. Now kick the foot into the hand. With control, maybe hinge forward. Rise back up. Breathe in.
Exhale.
Release the foot.
Tadasana.
Star Pose. Step your left foot back about 3 feet, then turn to your left as you spin the back heel to the mat. Let all 10 toes point to the left. Inhale. Raise the arms up to high prayer. Exhale, wide-legged fold. Hinge at the hips, fold all the way down. Bring the hands to the mat. Rise up, Star Pose. Breath in. Wide-legged fold, Cobra. Exhale, fold forward. And wrap your peace fingers around your big toes. Halfway lift, inhale. Bend the elbows out wide, bow forward, breathe out.
Inhale.
Star Pose. Release the toes and inhale. Rise up to stand tall, arms high. Exhale, Tadasana. Step to the front of your mat. Inhale, Urdhva Hastasana. Stretch fingertips to sky. Exhale and spill over your legs. Padangusthasana. Separate your feet wide, hook your fingers around your big toes. Inhale, lengthen the heart forward. Exhale, bow over the legs. Stay here for several rounds of breath.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Inhale to a long spine and slide your palms under your feet for Padahastasana. Exhale, bow over the legs. Take several rounds of breath here. Release to forward fold. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Star Pose. Step your right foot back, turn to your right, and point both feet to the right. Inhale, sweep the arms overhead to High Press. Exhale, Wide-Legged Fold. Hinge at the hips, fold all the way down. Bring the hands to the mat.
Star pose.
Inhale, reach tall. Wide-legged fold, toe grab. Exhale all the way down and wrap your peace fingers around your big toes. Inhale halfway up. Exhale, bow.
Star pose.
Release your grasp and inhale. Stand tall. Float your The arms up high. Tadasana. On your next exhale, step to the front of your mat, arms by your sides. Inhale, find Chair Pose. Bend your knees deeply, reach your arms tall, and sink your hips low. I know you, I know you most of all. And fold forward all the way down. Breath out. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Chair pose. Bend your knees and inhale, sweep your arms overhead. Exhale, hands to heart.
Namaste.
Exhale, revolve chair, twist right, tricep to outer thigh. Forward fold. Slowly unwind and release completely down. Just be heavy here. Maybe swing from side to side. Inhale. Slowly roll up vertebrae by vertebrae. Exhale. Find Tadasana. Chair pose. Bend your knees and inhale, reach your arms overhead. Exhale, hands to prayer at your heart. Exhale, revolve chair, twist left, tricep connecting to outer thigh. Forward fold. Release completely down.
Inhale.
Slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Return to tabletop, bend the knees and lower down to the mat. Pigeon upright. Walk your hands a few inches forward and then bring your right knee towards your right wrist and lay your shin down in front. Keep the left knee on the mat and slide the left leg back. Check to make sure your left leg is straight behind you, kneecap points down to the mat. Try to square the hips here. If your right hip is hovering off the ground, maybe slide a blanket under your right hip for extra support. If the hips square easily, you can deepen the pose we're heading to. By crawling the right foot forward toward the left wrist. Don't worry about how far it gets, just try to find a place that feels comfortable for your right knee. Inhale deeply. And exhale, fold forward over the front thigh. Stay folded over and walk your hands to the left. Feel the stretch in your outer hip and breathe here.
I just don't know.
Come back to center. Pigeon fold quad stretch. Stay in the fold and take hold of your left leg with your left hand, then melt the chest down toward the front shin even more.
Can you teach me how to dance real slow? Can you teach me how to dance real slow?
Release the leg and slowly rise up. Find tabletop once again. Pigeon upright, left side. Walk the hands forward a bit and then move your left knee to your left wrist and lay the shin down. Slide the right leg back a few inches, kneecap points down. Again, Take a moment to square the hips. Use a folded blanket under the left hip if it's hovering off the mat. If the hips are already square, to deepen the hip stretch, move the left foot gently forward toward the right wrist. Deep breath in.
Real slow.
Exhale, fold, and release completely.
Hi, could you teach me how to dance real slow?
Stay in the fold and walk your hands to the right. Stay here and feel the outer hip stretch. Come back to center. Pigeon fold quad stretch. Reach your right arm back to take hold of the right leg, then soften down over the front leg.
So joyous and so near. Let go of the leg.
And rise up. Slowly return to tabletop. Have a seat on your mat and find staff bent knees. Janu Sirsasana variation. Right leg out to the side, left leg bent, heel. Towards your glute. Press your hands down into the mat and position the sitting bones directly underneath you. Inhale, sit up tall. Exhale, crawl the hands forward toward the top of your mat and melt the torso down.
Oh, what love we have. Lifted off all other matters. If we just keep it clean.
Slowly walk your hands back in. Exhale, Revolved Janu Sirsasana. Right arm against the right leg, left arm by your ear.
Breathe. Slowly walk your hands back in.
And find staff bent knees again. Left side, Janu Sirsasana variation. Left leg out to the side, right leg bent, heel close to your glute. Make sure you're sitting up on your sitting bones. Inhale, sit up tall. Exhale, Walk the hands forward and fold. Slowly rise up. Revolved Janu Sirsasana. Tilt left and bring your left forearm by your left leg and sweep your right arm by your ear. Slowly rise up and return to staff bent knees. Come to a wide-legged seat. Separate your legs wide. Flex your feet so the toes face up. And stick your butt out. For tight hamstrings, bend your knees a bit. Inhale to lengthen your torso, then leading with your chest, hinge from the hips and start to tilt forward.
Inhale.
Slowly lift your torso back up. Pull your legs into center and place your feet on the mat. Supine. Slowly lower your back to the mat. Waterfall pose. Float both legs to the sky. Maybe take a gentle bend to the knees. Release the legs all the way down. Let the feet come to the mat. Fish pose. Straighten your legs out, then slide one hand underneath you, palm down, and then the other, so that the backs of your hands touch your buttocks. Then press down with the elbows and forearms and start to puff up your chest. Let the head rest lightly on the mat. And feel the throat open. Slowly lower your. Cat pulling its tail. Breathe in and extend the left leg. Perhaps wrap your right peace fingers around the left big toe. Bend the right knee and sweep the left hand behind to take hold of the right foot. Exhale. Supine bent knees. Return to centre, feet on the mat. Happy baby. Draw both knees in wider than your rib cage. Reach for the outer feet or the hamstrings, and exhale as you pull down on the legs, flattening your back against the mat. Relax into the floor for a moment. Release and wrap your arms around your knees. Give yourself a big hug. Take one last inhale. And exhale, Shavasana. Lay the legs out long. Work the arms out to the sides. Just close your eyes and be still. Become aware of your breath once more and start to move your fingers and your toes. Namaste. Namaste.
All right, real awesome. I hope you guys enjoyed that gentle flow yoga. Um, tonight at— it's scheduled for 9 PM EST, but I think or feel I'm going to change it to 8 PM. There's a hatha dynamic flow. It is an intermediate to advanced flow, so it is a little bit more high-paced, but still gentle because it's a night flow.
All right, cool.
So I will see you guys there.
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