Intense Vinyasa Yoga Flow for a Fiery Practice | Vinyasa Yoga Flow 30 Min | Fiery Vinyasa Yoga Flow

Hey there! Welcome to my channel. My name is Rosalia. Today we are doing a 30-minute intense vinyasa yoga flow that is meant to create a fiery practice. So that's me, of course, you know, following the SEO necessary titles for this video itself to go viral. In order to help me, please like, comment, and subscribe, and share with all your friends who love yoga. Yoga and share with the friends that don't love yoga because after watching this video, they may fall in love after all. Okay, so let's start. This is going to be a 30-minute vinyasa yoga flow with Down Dog Up. All right.

Begin in child's pose, knees wide, hips drawing back and down. And arms stretching forward. Start to settle in as you deepen your breath and relax into the floor. Let your inhales pull down to the base of your belly and then experience a softening throughout your body with your exhales. Stay in child's pose and slowly walk your hands to the right side. Maybe stack your left hand on top of the right. Feel the left side body open. Bring the hands back to center. Keep your arms long, rotate from your shoulders, and flip your palms to the sky. You can stay here or bring the hands to prayer at your upper back. Release the shape. Now walk the hands over to the left. Maybe right hand stacks on top of left. Stay here and stretch the right side body.

Stay here.

And let the left hip get a little heavier so that the hips stay rooted. Walk the hands back to center. Rise up and find tabletop. 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. Keep going now for a few more rounds. Come back to a neutral spine. Walk the hands forward a few inches. Tuck the toes. Breathe in. Exhale, down dog. Press the mat away with the hands, hips high. Keep the knees bent if you need to here. On the inhale, shift forward to plank. Exhale, lower all the way down to your belly. Cobra. Peel your shoulders and chest off the mat, little to no weight in the hands. Exhale, lower the chest back to the mat. Tuck your toes. Inhale, press back up to plank. Breath out, hips back to Down Dog. Slowly walk the feet to the top of your mat and take hold of opposite elbows for Ragdoll. If it feels good, bend your knees here. Just be heavy here. Release hands down, feet together, soft bend in knees, and roll the spine up to Tadasana. Inhale, circle sweep arms to sky, Urdhva Hastasana, Half Angel. Exhale, elbows fall back. And inhale, arms up. Exhale to Tadasana. Inhale, Chair Pose. Drop the hips back and down and reach your arms tall. Soften your knees and exhale, fold forward. Inhale and lift halfway up. Hands plant, step or hop back and lower all the way down to your belly. Bound Locust. Clasp hands behind you. Inhale, peel the chest up. Exhale, Exhale, lower the chest down, hands by shoulders. Inhale, press yourself back up to plank. Press back to down dog, breath out. Inhale, right leg up and back. Exhale, knee to nose, shift forward, knee hugs in close. Inhale back to 3-legged dog.

Low lunge.

Step the right foot forward, coming into Warrior 2. Anchor the back heel down, then inhale up, arms out to a T. Slide the right knee slightly to the right. Feel the stretch in your inner hips as you gaze right. Peaceful Warrior. Inhale, right hand to sky. 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. Find lift through the rib cage and lighten up the weight in the right hand. Stay here. Sweep the right arm up by your ear, then move the left arm by your ear. Activate the core as you hold. Rotate your torso towards the sky. Half Moon Pose. Shift weight into the right foot, bend the right knee, and place the right hand down. Exhale, lift your back leg high, left hip stacked over right, and Left arm reaches high on the breath in. Now move to Sugarcane. Bend your left knee, capture your left foot with your left hand, and open your chest. Actively kick the foot into the hand. Find a backbend here. Keep kicking, maybe even lighten the weight in the right hand. Peaceful Warrior. Back foot down. Inhale, right arm high. Exhale, low lunge. Windmill hands down. Standing split. Inhale, shift your weight forward and lift your left leg to the sky as the torso softens down. Exhale, forward fold, left foot down. Inhale, circle sweep, arms to sky. Exhale, fold forward, release all the way down. Find chair again. Inhale, arms tall. Then half chair. Exhale, dive the chest forward and brush the arms back. Back to chair. Breathe in, arms up. Half chair again. Exhale. One more chair. Inhale, arms high. Malasana. Separate the feet wide, toes point out. Exhale, sink down to a deep squat. Hands to prayer. Stay here. Take a breath in. Breathe out, release to forward fold. Inhale, halfway lift. Left foot back. Breathe out, low lunge. Side plank. Step your right foot back and inhale the right hand high. Press the mat away with the hand and rainbow the hips high. Bird adventures are made of stone. Lower the hand to the mat, find plank. Exhale, chaturanga. Lower halfway down. Inhale, upward facing dog. Open your chest. Exhale, down dog. Flip the feet and press back. Moving on to the second Inhale, left leg to sky. Exhale, knee to nose. Draw the knee up and in. Inhale, leg up, 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. Exhale, Peaceful Warrior. Inhale, left hand up. 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. Stay here. Sweep the left arm by your ear. Now the right arm sweeps by the ear. Contract the abs, move the right shoulder back, and rotate your torso towards the sky. Wish we could reverse time. Good adventures are made of stone. Half Moon. Weight in left foot, bend the left knee, left hand to mat. Exhale. Right leg high, right arm high. Inhale. Find Sugarcane. Bend your right knee, capture your foot with your right hand. Kick the foot into the hand and spiral the heart to the sky. Keep kicking. Maybe the left fingertips start to float off the mat. Peaceful Warrior. Back foot down. Inhale, left arm high. Exhale, low lunge. Cartwheel the hands down. Find standing split on your inhale. Inhale, right leg flies high. Forward fold. Breath out, step your right foot down. Urdhva Hastasana. Breathe in. Exhale, forward fold. Another chair pose. Inhale, reach Reach up and half chair again on the exhale. Another chair. Breathe in, arms up, and half chair on the exhale. One more chair. Inhale, arms up. Separate the feet, toes out, and sink down for Malasana. Exhale. Hold here. Inhale, let the hips drop. Exhale and fold. Inhale, halfway lift up, right foot back. Breathe out, low lunge. Side plank, left foot steps back. Inhale, the left hand up. Push down through your right hand to reach taller. Hand down, find plank. Lower halfway down, exhale. Inhale, up dog, shoulders back. Down dog, exhale. Find dolphin pose. Come onto your forearms and walk the feet in close. Forearms press down, lift through the core, and step the feet in And more. Soft neck here. Gaze back towards your toes. Return to down dog. Press into your palms, straighten the arms, walk the feet back, hips high. Bend your knees, look forward. Inhale. Exhale, step or hop to the top of the mat. Inhale and lift halfway. Exhale and fold forward. Separate the feet hip width for Padangusthasana. Peace fingers to big toes. Inhale, halfway lift. Exhale, fold. As you pull with the arms, draw the shoulders away from the ears. Use the biceps to draw your chest closer to the legs. Release the toes, feet together. Inhale to a halfway lift, hop back to bent elbows, flow through your vinyasa. Find Dolphin Pose again. Come to forearms, feet in close. Stay here, engage your core. Inhale, tiptoe both feet and pull your hips high. Then exhale, soften the heels down. And again, breath in, tiptoe the feet, lift the hips. And exhale, soften the heels down.

2.

And last one. Breath in, core strong, lift your heels, lift your hips, soften your ankles down. Breath out, return to Down Dog. Press into your palms, straighten the arms, walk the feet back, hips high, gaze forward. Inhale. Exhale, step or hop to the top. Inhale, halfway lift. Exhale to fold. Inhale, Urdhva Hastasana, stretch fingertips to sky. Exhale, find Tadasana, stand tall. Take hold of your left foot with your right hand. Bring the foot to your right hip crease for standing half lotus. Then bind, reach the left arm back and around for the left foot. On the inhale, extend the right arm by your ear. Reach through the right fingertips as you roll the left shoulder back and down. Activate the core muscles. Find more steadiness. Release the bind. Find Warrior 3. Breath out, sweep the arms and the leg way back as you tilt forward. Feel the back muscles engage to keep the chest open. Crown of the head reaches forwards as the fingertips reach back. Forward fold. Exhale, left foot meets the right. Then slowly roll up to Tadasana. Grab your right foot with your left hand and place it at your left hip crease for Standing Half Lotus. Then take the bind, right hand reaches back and around for the foot. On the breath in, left arm extends by the ear, left fingertips stretch to sky as the right shoulder rolls back and down. Breath stays steady as you balance. Release. Find Warrior 3. Exhale, arms reach back, right leg sweeps behind. Hinge forward. Set your gaze on the floor a few feet in front of you. As you balance here, draw the shoulders down the back away from the ears. Forward fold, breath out, right foot meets the left. Inhale, halfway lift, left foot back. Exhale, Exhale, low lunge. Pyramid pose. Step the back foot up a bit, back foot to 45 degrees, back leg straight, maybe a slight bend in the front knee. Inhale to a long spine. Exhale, fold over the front leg. Relax the head and neck. Let the right hamstring start to open. As you stretch, check that the right hip hasn't crept forward. Exhale, forward fold. Step forward, then put a soft bend in the knees. Breathe out, bend the knees and slowly roll up to Tadasana. Inhale back to Chair Pose, and this time stay. Keep the spine neutral, engage the core to support the lower back. Hold on a minute. Exhale and spill over your legs, a forward fold. Inhale and lift halfway up. Step your right foot back. Exhale, low lunge. Pyramid pose. Step the back foot up, back foot to 45 degrees, back leg straight, micro bend in the front knee. Inhale, long spine. Exhale and fold. Let your torso drape down as you soften into the stretch in your front hamstring. Take some long, slow, deep breaths here as you stretch. Hands down, step back, move through your vinyasa. Shift forward to plank. Inhale, then lower all the way down to your belly. Right shoulder peels off the mat for Cobra. Take your gaze right. Press the tops of both feet down into the mat. Push. Exhale, lower back down. Find full frog. Capture your feet with your hands and draw your heels to the outer hips. Maybe rotate your hands so the fingers aim forward and drape down over the tops of your feet. Then slide the elbows towards one another and lift the chest. Release everything back down, chin to the left. Slowly bring the hands. By your shoulders. Cobra twist, left side. Peel the left shoulder up, gaze left. Hip remains heavy, lower abdomen engaged. 2, 3, 4, 5, 6. Exhale, release back down. Press yourself up, then have a seat on your mat. Set up for Marichyasana A. Left leg long, right foot flat to the mat. 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.

Angle.

Exhale, fold over your extended leg. Feel the chest and the hips reach in opposite directions Keep breathing. Let the breath take you deeper into the pose. Release the bind. And rise back up. Fire log. Lay your left shin bone down and then stack the right shin on top. Flex both feet. Inhale here. Exhale, fold. Breathe into the stretch in your outer hips. Great. Tree swirl. We're about halfway through this hold. Maybe walk the hands away from you a little more. Start to rise. Switch to the other side now. Marichyasana A. Right leg long, left foot flat to the mat. 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, drape the torso over the front leg, reach the hips back. As you extend the chest forward. Maybe you fold forward so much that the chin rests on the shin. Release the bind, rise back up. Fire Log. Lay your right shin bone down and cross your left leg on top, both feet flexed. Take a breath in. Exhale as you fold. Relax your shoulders. Feel the opening in your outer hips. By your side, on the bed. We are mighty, we are lost, we are, we are lost. Slowly rise up. Extend the left leg out long to the side. Right leg bends, heel close to your glute. Then place the hands behind you and walk them back. You might come down onto the forearms or recline all the way back. Trace me down. Continue breathing deeply here. Give the quad time to release. Coming back up. Bound Angle Pose. Bring the soles of the feet together, knees open wide. Start to hinge forward, long spine here. Breathe in, keep length through the lower back, and exhale, fold. Stay here, and with every inhale, find more length through the spine, and with every exhale, soften down even more. Soften the groin here and let the breath move freely through the body. Inhale, rise back up. Lay the right leg long and out to the side and bend your left knee, heel towards your glute. Then place the hands behind you and walk them back. Maybe come down onto the forearms or recline all the way back. Inhale and rise. Make your way onto your back. When you get there, draw your right knee into your chest, left leg long. Exhale, take the knee to the left, extend your right arm to the right and gaze right. To anchor a bit more, bring left hand to right knee. Allow the body to settle here, everything relaxed, everything heavy. Slowly unwind. Other side now, left knee up. Right leg long. Exhale, drape the left knee across your body. Send the left arm out to the side. Gaze left. Maybe bring right hand to left knee for a bit more grounding. Just settle in here and let everything be heavy. Slowly unwind, then draw your knees up tightly into your chest. Take one last big breath in. Exhale, shavasana. Extend the arms and the legs out long and settle in. Begin to deepen your breath. And bring some gentle movement back to your fingers and your toes. Thank you for sharing this practice with us. Namaste. Namaste.

Thank you for tuning in to my 30-minute intense vinyasa flow. Um, I hope you enjoyed that, and remember to please like, share, and comment, um, so that my channel can go viral. It would be a very exciting time for me and for everybody watching, of course. All right, see you at the next one. Okay, bye!

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