Power Of Vinyasa Yoga Benefits For Weight Loss | Half Primary 50 Minutes Series Fitness Challenge |

Hello, welcome to today's second day of my October fitness challenge with Down Dog app. So today will be a vinyasa flow. It will be 40 minutes long, including the 7-minute savasana at the end. All right, let's begin.

Let's begin in a seated position. Cross your shins and let your sit bones root and settle the shoulders right over the hips. Push down through the seat. And grow tall through the crown. Fight eagle arms. Right arm over left.

Oh, sorry about that.

Reach the elbows forward and at the same time pull the shoulders back. Release, lower the arms down. Inhale to lengthen your torso. Exhale, look right. Inhale, back to center. Breath out, look left. Take a few more rounds on your own. And back to centre. Eagle arms, other side. Left arm over right. From here, try to pull the elbows apart. You should feel your chest pull forward slightly and your shoulders pull back. Release the stretch and find tabletop. Roll over your shins and plant your hands. Hovering tabletop, tuck your toes and lift your knees just an inch off the mat. Slowly lift your right hand and stretch it forward. Inhale. Hand lowers. Exhale. Left hand lifts. Inhale. Hand lowers. Exhale. Keep going on your own.

Down dog, exhale.

Shift forward to plank. Inhale, then exhale, hips up and back, Down Dog. Again, inhale forward to Plank, hips up and back, Down Dog. Breathe out. One more inhale to Plank and back to Down Dog. Breath out. Slowly walk the feet to the top of your mat for a forward fold. Just let the arms and head hang heavy.

Soft bend to knees.

And roll the spine up to Tadasana. Inhale, circle sweep arms to sky, Urdhva Hastasana. Exhale, fold forward, release all the way down. Inhale and lift halfway up, hands plant, step or hop back and lower all the way down to your belly.

Fingertips wide, Inhale, Cobra.

Peel the shoulders and chest off the mat. Exhale, lower back down, chest to the mat. Tuck your toes. Inhale, press back up to Plank. Breath out, hips up and back, Down Dog. Inhale, right leg up and back. Exhale, pull your right knee to your right tricep and Gaze forward. Stay here. Inhale, just lower the knee towards the wrist, and then exhale, lift the knee back up to the elbow. Inhale, 3-legged dog. Low lunge. Exhale, step the right foot forward. High lunge. Lift the chest up. Breathe in, arms to the sky.

Warrior 2.

Warrior 2.

Seal the back heel down. Exhale, arms open wide. Slide the right knee slightly to the right. Feel the stretch in your inner hips as you gaze right. Inhale, Peaceful. Right arm sweeps up. Extended Side Angle. Exhale, front knee stays bent. Stretch your right fingertips down, left arm by your ear. One long line of energy from your left heel all the way through your left fingertips. Straighten the front leg, Reverse Triangle. Inhale, reach the right arm up and back. 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. Left arm reaches high on the breath in. Now move to Sugar Pill. Bend your left knee, capture your left foot with your left hand, and open your chest. Take the pose deeper by kicking the foot into the hand. Maybe even lighten the weight in the right hand.

Ah! Fuck.

Peaceful Warrior. Back foot down. Inhale, right arm high. Exhale, low lunge. Cartwheel the hands down. Inhale, plank. Move the front foot back. 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 side. Inhale, left leg up and Exhale, pull your left knee to your left tricep. Tippy-toe your right foot. Stay. Inhale, slide the knee down to the wrist, and then exhale, raise the knee high again. Inhale, leg up, 3-legged dog. Low lunge. Exhale, left foot forward. Inhale, high lunge. High lunge, arms to the sky. Warrior 2, back heel spins down to the mat. Exhale, arms open wide. Deepen the bend in the front knee and feel the heat build. Inhale, peaceful, left arm up and back. Exhale, extended side angle, lower the left fingertips down, right arm by your ear. Move the right shoulder back to find more opening in the chest. Straighten the front leg, Reverse Triangle. Breathe in, left arm reaches high. 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, chest opens even more. Maybe the left fingertips start to float off the mat.

Peaceful Warrior.

Back foot down. Inhale, left arm high. Exhale, low lunge, windmill hands down. Inhale, plank. Elbows bent to 90 degrees. Exhale. Inhale, Up Dog. Flip the feet. Down Dog. Breath out. Second round, adding on. Inhale, sweep your right leg high. Exhale, Low Lunge. Inhale, High Lunge. Sweep the arms up. Arms overhead. Warrior 2 again. Seal your back heel down, arms out wide. Peaceful Warrior. Inhale, right hand to sky. Extended Side Angle. Exhale, right hand stretches down, left arm by left ear. Stay here for a full breath. Left arm reaches back and around as the right arm reaches under the right thigh. Spiral the right ribs forward and move the left shoulder back. Release and inhale, Peaceful. Right arm up, 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. Maybe move the left shoulder back to open the chest. Reverse Triangle again. Breathe in, right arm up and back. Half Moon Pose. Shift onto the right foot, right hand to the mat. Exhale, left arm and leg high. From here, find Sugarcane. Left hand to left foot. Peaceful Warrior, back foot down. Inhale, right arm high. Exhale, Low Lunge. Inhale, Plank, and take a vinyasa on your own.

I can't be free, baby, I'm in love.

Second side. From Down Dog, left leg lifts on the inhale. Exhale, Low Lunge. Inhale, High Lunge, arms to the sky. Find Warrior 2 again, back heel to the mat, arms wide. Peaceful Warrior.

Peaceful Warrior.

Peaceful Warrior. Inhale. Extended Side Angle. Breath out. Left hand reaches down, right arm by the ear. 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. 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. Move the right shoulder back to open the chest a bit more. Another reverse triangle. Inhale, left arm reaches high. Half Left hand to mat. Exhale, right arm high, back leg lifts. Now find Sugarcane, right hand to right foot. Peaceful Warrior, back foot down. Inhale, left arm high. Exhale, low lunge. Inhale to plank and move through your vinyasa. Bend your knees, look forward. Inhale. Exhale, step or hop to the top of the mat. Inhale and lift halfway. Separate the feet hip-width for Padangusthasana. Peace fingers to big toes. Inhale, halfway lift. Exhale, fold. Use the biceps to draw your chest closer to the legs.

Oh, oh, oh.

Release the toes, step the feet together, then slowly roll up to Tadasana. Shift your weight into the right foot and inhale, lift the left knee for Eagle Pose. Cross your left leg over your right, sweep left arm Under right and exhale. Sit the hips low. Keep the heart lifted. Hug the legs together and sit even lower. Keep the arms eagled up for Warrior Three. Unwrap the legs, hinge forward, and inhale, sweep the left leg back. Square the hips with the mat, lower the left hip down, toes face down. Exhale, Exhale, forward fold, left foot down. Inhale, halfway lift, left foot back, low lunge. Exhale, return to Warrior 2, back heel spins down, rise on up. Now pivot the front toes in, face the side. Inhale, interlace your hands behind your back.

Exhale, Warrior 1.

Warrior 2 again. Back heel to the mat. Come on up. Pivot the front toes in. Breathe in, interlace the hands behind your back. Exhale, fold forward. As the fists reach high, draw energy up through the legs. Try to lift your kneecaps.

3, 2, 1.

Star pose. Release your grasp and inhale, stand tall. Float the arms up. Low lunge. Exhale, turn to the front, hands down. Inhale to plank and move through your vinyasa. Keep the feet where they are and walk the hands back to meet the feet. Inhale, Urdhva Hastasana. Exhale, Tadasana. Inhale, circle sweep arms to sky. Breathe out, hands down, right leg lifts high, standing split. As you breathe here, keep drawing the chest closer to the left shin. From here, seated twist. Tuck your right leg behind your left and have a seat on your mat facing the left. Plant your left hand behind you and inhale, hook your right tricep outside your left thigh. Then exhale, twist left. Gaze over the left shoulder.

I'm coming, I'm falling short.

Release the twist, unwind the legs, and return to standing split, right leg high. Keep the leg lifted. Inhale, walk the hands forward to plank. Leg stays lifted. Take a vinyasa. Exhale, chaturanga. Now both feet down for up dog. Inhale, down dog. Exhale, find dolphin pose. Come onto your forearms and walk the feet in close. From here, find your forearm stand. With elbows no wider than your shoulders, press down into the forearms, pull the belly up and in, and send one leg up to the sky. Maybe both legs float up. Once you're up, nip the ribs in and squeeze the legs together. With control, lower the feet down. Rest in child's pose for a moment.

Down dog again. Tuck your toes.

Hips high. Again, walk the hands back to meet the feet. Inhale, stretch arms overhead. Exhale, hands to the mat, left leg flies high, standing split. Pause here, find your balance.

It's not too far to carry you.

Now tuck your left leg in behind your right and have a seat facing the right. Ground your right hand down behind you and inhale, hook left tricep outside right thigh. Then exhale, twist right.

Something like that, I think.

Take your gaze beyond the right shoulder.

Today I caught you laughing. Hey, it sounded so fantastic.

Release and unwind. Find standing split again. Left leg lifts. Leg stays lifted. Inhale, walk the hands out to Plank. Leg stays up. Flow through your vinyasa. Chaturanga. Exhale, both feet down for Up Dog. Breathe in. Exhale, Downward Facing Dog. Lower the knees and now come to a kneeling position on your mat.

Okay.

Then place your hands like you're putting them in back pocket. Take a deep breath in here. Keep the chest lifted and exhale, go back. Maybe walk the hands down to your ankles. Lengthen through the front body, chest high.

My, my, my, my, my, my, my, my.

Inhale, rise up, then have a seat on your heels. Take one more camel pose on your own.

Wishes on your birthday.

Inhale, rise back up. Find child's pose. Take the knees wide, send the hips back, arms out long. Melt the chest towards the mat as the hips soften.

Try pushing me away.

Slide forward onto your belly.

Locust Pose.

Arms by your sides, palms down. Firm through the core. Inhale, peel your chest, arms, and legs off the mat. Shoulders back and down. Float the arms up even higher. Engage the glutes, legs lift higher.

No, I don't mind you crying.

Soften back down, turn the chin to the right and breathe. 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 each other and lift your chest to add a chest and shoulder stretch to your Frog Pose.

Soften back down, turn the chin to the left, and breathe.

Slowly bring the hands by your shoulders, press yourself up, then find a seat on your mat. Half saddle, left leg long, right leg bends, heel close to your glute. Take the left foot in your hands, then lead with the heel and extend the left leg. Firm the core, keep the leg lifting And reach the arms up. Extend through your fingertips and through your toes. Lower the leg back down. Other side now. Right leg out long, bend your left knee. Knee, heel towards your glute. Take your right foot in your hands and then extend the right leg. Strong core, leg stays lifted, arms overhead. Lengthen through the crown of the head and find some lightness in the pose.

So heavy, it's moving faster than ever.

Lower the leg back to the mat. Draw the legs in, roll over your shins, and find Downward Facing Dog. Inhale, right leg lifts. Exhale, step your right foot wide for Lizard Pose. Let your back knee lower as you relax into your hip. Let your shoulders Shoulders be soft. Relax your face. Stay here or come down onto your forearms. Maybe tuck the back toes and lift the back knee. Feel the hip flexor release. Lower the back knee and come back onto your hands. Let's prepare to twist. Rotate your right toes to point a little more to the right and place your right hand on your right thigh. Press the right hand into the thigh and twist to the right. Take your gaze over your right shoulder. Melt the left hip toward the mat.

Going down, down, down, down.

Slowly unwind. From here, find half Hanuman. Slide the right leg to the center of your mat and straighten the leg. Shift the hips back. Inhale here, get longer through the spine. Fold as you exhale.

Golden in that light.

You can stay here or find full Hanuman. Lift the chest and stretch your right leg forward and work your left leg back. Keep taking deep breaths in and out as the right hamstring and the left hip flexor lengthen.

You brought me back to life. Now I, I need your head surrounding me.

I'll be only holding If you took full Hung One, start to make your way back up. Find Pigeon. Walk the hands a little forward, bend the right knee in, and align right knee with right wrist. Lay the shin bone down, then scooch the back leg back and ease the hips down. Take a breath in.

For so long.

Exhale, fold and release completely. Quad stretch. Reach your left hand way back for the left ankle. Fold forward a little deeper and send breath into the left quad.

Now let the foot go, back leg long. 3.

Start to rise. Tuck the back toes, back to 3-legged dog. Inhale, right leg high. Exhale, back to downward facing 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 Knee down and relax your upper body. To go deeper, come down onto your forearms. Maybe lift the back knee. Soften the shoulders. Lower the back knee and come back onto your hands. Swivel the left foot to point more to the side. Left hand to left thigh. Press the hand into the thigh and twist. Melt the right hip down a bit. Release the twist. From here, find half Hanuman. Slide the left leg to the center of your mat and straighten the leg. Hips back. Breath in, lengthen the spine, and fold. Exhale. Stay here or Or move to full Hanuman. Lift the chest and slide your left leg forward and work your right leg back. Give the body some time to settle here with some deep breaths and feel the left hamstring and the right hip flexor lengthen.

We are the impact.

If you're in full Hanuman, start to slide the legs back in. Pigeon, left side. Hands forward, bend the left knee in and align left knee to left wrist. Slide the hips low. Inhale here. Exhale, fold. Now reach your right hand way back for the right ankle. Relax into the fold and send breath down into the right quad. Now let the foot go, back leg long. Slowly rise back up, tuck the back toes, and inhale back to 3-Legged Dog, left leg high. Exhale back to Down Dog. Begin to make your way down onto 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. Gently 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. Melt the left shoulder down towards the mat. Slowly unwind, then draw your knees up tightly into your chest. Take a final breath in. Relax into shavasana.

Relax into shavasana.

Start to become more aware of your breath. Once more, and gently wiggle your fingers and your toes. Namaste. Namaste.

Oops.

Hi, Leo Bailey. I think if you were watching me do the flow, you would have seen me do a full split vertically. All right, cool. I hope you enjoyed that full vinyasa. If you did not get a chance to see the full recording, Twitch will have it posted for 7 days. I will also post the recording on YouTube, so feel free, and I'll see you tomorrow. Alright, bye.