Power Vinyasa Yoga For Upper Body Strength | 1 Hour Vinyasa Yoga For Beginners Weight Loss 2024 |
The video is a 50‑minute guided vinyasa yoga class designed for practitioners who are comfortable with intermediate flows and want a faster‑paced, strength‑focused practice. The instructor opens with a brief personal note, then leads the group through a structured sequence that begins with seated breathing and gentle spinal mobilization, moves into a dynamic standing flow featuring Malasana, wide lunges, multiple Warrior variations, crow, and arm‑balancing poses, and concludes with a restorative cooldown that includes half‑boat, half‑bow, seated forward folds, and a final shavasana. Throughout the class, breath cues, alignment reminders, and occasional participant interjections are provided to maintain safety and encourage mindfulness. The session emphasizes upper‑body strength through repeated arm‑balance work (crow, chaturanga, upward‑facing dog) while also integrating full‑body mobility and flexibility. The instructor ends with gratitude, a brief schedule note, and a friendly sign‑off.
Chapters
Hello, welcome to today's vinyasa advanced flow. So it's been a bit since I've done the yoga, but I have just been— it's just, I don't know, sometimes, you know, it just— you can't. But okay. So today is a vinyasa advanced flow. It's 50 minutes, so it goes a little bit faster than the intermediate, but if you have been doing the intermediate flows, you are familiar already with the poses. So all it is is just a little bit of a faster pace, a little bit of a pick-me-up with some, probably some strongholds. We'll see.
Okay, wonderful.
Let's get started. It's 11:11.
No one's gonna follow me, but just in case. 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. Take a deep breath in and a deep breath out. Deep breath in and a deep breath out. Deep breath in and a deep breath out. One more here. Inhale and exhale. Seated half angel. Inhale, arms overhead. Exhale, elbows wide, chest open. Breathe in. Stretch the arms to sky. Exhale, elbows draw down. Reach up, inhale. Breathe out, wing the elbows wide. Last inhale, reach. Easy seat. Exhale, hands float to thighs. Raise your arms overhead.
Inhale.
Exhale, fold forward over your legs and drape your arms out in front.
Exhale.
Slowly walk your hands back to a seat. Find tabletop, roll over your shins, and plant your hands. Lateral spinal stretch. With the spine neutral, Take a breath in. As you exhale, move your right shoulder and your right hip toward one another, almost like you're making the letter C with your body, and gaze over the right shoulder. Inhale, come back to center. Then exhale, squeeze the left shoulder and the left hip together and look past your left shoulder.
Breathe in.
Come back to center. Exhale, C-shape to the right. Breathe in, pass through center, and then exhale, C-shape left. Take a few more rounds on your own. Come to stillness, tabletop, 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 the chest back to the mat. Slowly bring the hands by your shoulders. Push up to tabletop. Press firmly through the hands and hover your knees just an inch off the mat. Inhale here. And exhale, downward facing dog. Lift your hips up and back. Walk to the top of the mat, then grab for opposite elbows and relax your torso. Ragdoll. Roll up vertebrae by vertebrae and Front Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Soften your knees and spill forward. Separate your feet wide for a Malasana squat. Hips sink low, hands at prayer.
Wide lunge.
Exhale, lower your hands down. Turn your toes forward, then step your left foot way back. Push hands down and keep the right knee tucked tight against the right elbow. Breathe in. Exhale, step back, downward facing dog. Inhale, shift forward to plank, shoulders over wrists. Exhale and lower all the way down. Inhale, cobra, lift your heart. Exhale, lower back down, chest to the mat. Plant your hands on the mat under your shoulders.
Inhale.
Exhale, back to down dog. Push back up. Inhale, up to your tiptoes. Bend your knees deeply and gaze forward. And exhale, make your way to the top of the mat. Separate your feet wide. Come back to malasana. Toes wide, hips low, hands at prayer. Lower your hands to the mat, turn your toes forward, then exhale, step your right foot way back. Wide lunge. Hands firm to the mat, core engaged.
Inhale.
Exhale, step the foot back, downward facing dog. Inhale, come high onto your tippy toes, bend your knees, and look towards your hands. Exhale, step or hop to the top of the mat. Inhale, halfway lift. Press your hands into your quads, shins, or the floor. Inhale, Exhale and fold. Inhale, circle sweep, arms to sky, Urdhva Hastasana. Exhale and swan dive forward. Inhale, chair pose, drop the hips back and down and reach your arms tall. And half chair, swoop the arms back. Exhale, And let your ribs touch your thighs. Breath out. Inhale, reach tall. Big breath in, chair. Exhale, arms back, hips stay low. Inhale, chair pose, arms back tall. And exhale, forward fold. Straighten your legs and reach for the floor. Inhale to a halfway lift. Exhale, Crow Pose. Palms to mat, knees to upper arms. Lean forward and lift your feet off the floor. Inhale, push through your palms and puff up your upper back. Then exhale, step or float back, Chaturanga. Inhale, Upward Facing Dog. Facing dog, tops of your feet to the mat. Exhale, down dog. Lift up from the core. Inhale, look to your hands, soft bend to the knees. Exhale, step or float to the top of your mat. Inhale and lift halfway. Exhale, fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, just spill over your legs. Inhale and lift halfway up. Exhale, left foot back, low lunge. Easy twist. Inhale, build your right arm towards Feel the heart turn towards the sun. Keep the twist, just pull your torso up, arms open to the right. Exalted Warrior. Inhale, reach your left arm to the sky, right hand close to your back thigh. Exhale, Warrior 2. Back heel down and open the arms out to your sides. Star Pose. Right leg straightens, right toes facing up. Inhale, sweep the arms up until the hands meet overhead. Exhale, forward shoulder dips. Turn your toes wide, pull your heels in, and bring your hands to your Sink your hips back and down. Take a deep breath in as you lift your heart. Then exhale, dip your right shoulder down and press the hand into your right inner leg. Feel the stretch on the right inner thigh. Take an inhale and raise the torso back to center. And exhale, switch sides. Dip your left shoulder down. And press gently into your left inner knee. Star Pose. Big inhale, reach to the sky. Exhale, Skandasana. Bend deeply into your left knee and flex the right foot. Skandasana, arms wide. Plant your left hand on the ground inside your left thigh and inhale, reach your right arm up to the sky. Hold here or move to full bind. Exhale, wrap your left arm around your shin and sweep your right arm behind you until your hands meet. Exhale, bring your hands under your shoulders. Walk towards the center of your feet and turn your toes in. Release your torso down. Star pose. Inhale, press down through the feet to rise up. Arms reach tall overhead. Warrior 2. Exhale, right toes face the front of your mat. Bend into the right knee. Arms reach wide. Inhale, peaceful warrior. Reach tall. Exhale, extended side angle, right elbow, right knee. Inhale as you sweep your left arm to your left ear. Inhale, Peaceful Warrior, right arm to the sky. Just one breath here. Exhale, Triangle Pose. Straighten the front leg and reach the right arm forward. Keep reaching the arm away from the hip bone. Feel the stretch in your front inner thigh.
Inhale.
Without moving anything else, sweep your left hand to the sky, right hand to your quad, chin toward the floor.
Exhale. 5, 4, 3, 2, 1.
Inhale, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down to Frame the front foot. One more inhale. Exhale, half hunger. Back knee drops. Front leg stretches long. Hips shift back.
Inhale.
Exhale, low lunge. Plant your hands off either side of your front foot. Standing split. Inhale, drive the right heel down as you sweep the left leg up. Exhale, forward fold. Bend the left knee towards your nose and set the foot down next to the right. Inhale, halfway lift up. Exhale to fold. Inhale, circle sweep. Sweep arms to sky, urdhva hastasana. Soften your knees and spill forward. Inhale, halfway lift. Exhale, right foot back, low lunge. Easy twist, peel the left arm up to the sky, let the heart twist open. Lift your torso up and stretch your arms open to the left.
Exalted Warrior.
Left hand finds your back leg, right hand toward the sky.
Gaze up.
Exhale, Warrior 2. Seal the back heel down and inhale the arms around. Star Pose. Left leg lengthens, left toes face in. Breathe in. Sweep the arms up until palms press together. Horse Shoulder Dips. Toes wide, heels in, hips back and down. Then hands find knees. Take a deep breath in. Lengthen the low back. Exhale, dip left. Twist the right shoulder up and back. Push the left hand into the left inner thigh. Feel the stretch here. Inhale, come back to center. Exhale, dip the right shoulder down and push the right knee away with the right hand. Gaze past the left shoulder. Inhale up to Star Pose. Parallel the feet. Breathe in, inhale, reach tall. Exhale, Skandasana. Bend deeply into your right knee, flex the left foot. Skandasana, arms wide. Lower the right hand down to the mat, arm on the inside of your thigh. Breathe in, sweep the left arm up high. Hold here or find the bind. Sweep the right arm around the shin and And reach your left hand behind you. Clasp your hands behind your back. Exhale, bring your hands under your shoulders. Walk towards the center of your feet and turn your toes in. Release your torso down. Rise up, Star Pose.
Breath in.
Warrior 2 to the front. Let the breath out and sink into the left knee, arms to a T. Inhale, Peaceful Warrior. Left hand lifts and goes up and back.
Save me.
Exhale, extended side angle. Left elbow to left knee. Right arm to ear.
Inhale. Exhale, extended side angle.
Left elbow to left knee.
Right arm to ear. Inhale.
Peaceful Warrior. Left arm to sky. One breath in. Exhale, Triangle Pose. Straighten the front leg and reach the left arm forward. Keep reaching, lengthening through the torso.
Inhale.
Right hand to the left thigh. Inhale, Peaceful Warrior. Exhale, Low Lunge. Windmill the hands down. Stay for the inhale. Tuck front leg. Breathe out as you lower your right knee down and lengthen your left leg long.
I don't want to get up or rewind me, so why are we losing time?
Breathe in as you lift your head, and then exhale, return to low lunge. Lift the back knee, find standing split. Inhale, reach your right leg to the sky. And turn your right kneecap to point down. Forward fold.
Breath out.
Step your right foot down. Inhale to a halfway lift. Exhale and fold forward. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and swan dive forward. Come back to Malasana. Hips sink low, hands at prayer. Crow pose. Plant your hands, lean forward, and lift your feet. Take a deep inhale and puff up your upper back. Then exhale, step or float back to Chaturanga. Inhale, Upward Facing Dog. Open your chest. Exhale, Down Dog. Lift up from the core and press back. Inhale, bend your knees and look forward. Exhale, step or fly to the top of your mat. Inhale and lift halfway. Exhale and fold. Padangusthasana. Separate your feet hip-width and reach your peace fingers around your big toes. Inhale, lengthen the heart forward. Exhale, bow over the legs. Breathe here. With every exhale, soften the torso toward the legs a little more. Release your hands. Inhale and slowly begin to roll the spine up. Reach the shoulder blades up toward the ears. Then exhale the shoulders back and down. Tadasana. Figure 4 chair pose. Cross the left foot over the right knee and take a deep breath in. Exhale, sink back and down. Start to lower your chest towards your shin for Flying Pigeon. Root your hands onto the mat. Dig your left toes around your right tricep. Bend your elbows and push your chest forward. Maybe pick up your right toes. Maybe extend your right leg back.
Ah.
Exhale, draw your right knee in, set your right foot down, and come back to Figure 4 Chair. Warrior 3, left knee to chest, stand up tall.
Inhale.
Exhale, sweep the left leg back and up and wing the arms back for Warrior 3 Airplane.
If you could fly, then you'd feel south. Up north's getting cold, so I'm gonna wait here where I'm blessed.
Warrior 1. Exhale, land your back foot. Back heel down, front knee bent. Big breath in, stretch the arms up high. Interlace your hands behind your back as you exhale for Devotional Warrior. Then press your hands down as your heart lifts up. Take a deep breath in. Exhale, pour forward. Draw shoulder blades together and lift the hands toward the sky.
Back into Warrior 1.
Inhale and rise up. Hands in prayer overhead. Exhale, low lunge. Lower the hands to the mat, back heel up. Engage your core.
Inhale.
Exhale, step back, downward facing dog. Breathe in and gaze forward. And exhale, make your way to the top of the mat. Separate the feet wide. Come back to Tadasana. Toes wide, hips low, hands at prayer.
Namaste.
Crow Pose. Push your hands into the mat and lift your feet. Inhale, push through your palms and puff up your upper back. Then exhale, Step, float back. Chaturanga. Inhale, upward facing dog. Exhale, down dog. Inhale, bend your knees and look toward your hands. Exhale, step or hop to the top of the mat. Find parahastasana. Slide your entire palms under your feet. Inhale, raise the heart up and lengthen the spine until the arms straighten. Exhale, bow over the legs. Keep pulling through your hands to deepen the stretch in your hamstrings as you breathe here.
Oops, excuse me.
Release your hands. Inhale, slowly roll up to stand. As you breathe out, relax the shoulder blades back and Let the palms turn forward. Tadasana. Figure 4 chair pose. Right foot crosses over the left knee. Inhale here. Exhale, sink the hips back and down. Flying pigeon, second side. Bring your hands down to the mat. Curl your right toes around your left tricep and start to go forward. Maybe pick up the left toes. Maybe fly your left leg back. Exhale, pull your left knee in. Set your left foot down and come back to figure four chair. Warrior 3. Right knee to chest. Stand up.
Breath in.
Exhale. Right leg goes back long. Arms wing back.
And now you know, everywhere on the earth you go, you're gonna have me as your man.
Warrior 1. Exhale, land the foot back, heel down at 45 degrees. Then big breath in as you sweep the arms high and connect the palms.
Tell you, tell you, tell you, tell you, tell you, tell you, tell you.
Devotional Warrior. Interlace hands behind you as you exhale. Lift the heart, roll the shoulders back. Big breath in. Exhale, dive forward. Inhale, reach interlaced hands up and over. Inhale back to Warrior One. Rise up, hands to high prayer. Exhale, low lunge, hands to the mat. Push through your hands.
Inhale.
Exhale, step the foot back, downward facing dog. Inhale, roll forward, plank. Push through the hands to round the upper back. Exhale, chaturanga.
Chaturanga.
Inhale, Up Dog. Exhale, Downward Facing Dog. Find easy seat again. Press the hands down and inhale. Lift your hips and feet off the mat. Low lassana. Release back down.
Boat pose.
Place the soles of your feet on the mat and. Extend your arms out long in front of you. Keep the spine long. Engage the core. Lean back and float your feet off the mat. As you inhale, straighten your legs so your body comes to a V-shape. Exhale, half boat. Curl your tailbone under, bring your low back to the mat, and hover your legs just above the ground. As you inhale, sweep the arms out overhead. Stretch them long by your ears.
1, 2, 3, 4.
Keep your arms and legs extended And just release everything down to the mat. Reach through your fingertips and toes and enjoy some deep, restful breaths here. Come back to half boat. Reach your fingertips towards your toes and exhale as you hover the shoulders, head, and legs off the mat. Roll in half pose. Raise the arms overhead and begin to roll over to the right side without using your hands or your feet to get there. Keep the arms and legs lifted off the mat as you balance on the right side of the body. Come back to half boat. Keep your shoulders, head, and legs lifted off the ground. As you roll back to center, reach your fingertips toward your toes. Rolling half up, the second side. Slowly roll over to your left side, raising your arms alongside your ears. Keep the arms and legs hovering off of the mat as you balance on the left side of the body.
6, 5, 4, 3, 2, 1. Back to half bow.
Keep the shoulders, head, and legs hovering as you roll back to center. Inhale, rise to bow. And come up to easy seat. Big breath in. Lalasa, second round. Release back to the mat. Inhale, both bows. Engage the core and lean back. Last time, half bow. Breath out. Let it get really shaky. Release everything down. Take another big morning stretch from fingertips to toes. Release the stretch, soles of the feet back to the mat. Grab behind your hamstring. Rock and roll up to a seated position. Plant the hands for plank pose, then lower all the way down to your belly. Bound Locust Pose. Release your hands behind your back and interlace your hands. Press your hips into the ground, start to pull the fists back, and inhale as the chest pulls off the ground.
And exhale, release.
Release the hands and let them hang. Sphinx pose. Walk your hands forward and prop yourself up onto your forearms.
Up.
Stay here or move to Seal Pose. For Seal, pivot your forearms out to a 45-degree angle with the top of the mat. Then press the hands down and lift the elbows up. Slowly begin to straighten the arms.
Exhale, let everything come to the mat. I'm calling you guys.
Place your hands on the mat right by your shoulders.
Inhale.
Exhale, back to down dog. Send your hips up and back. Inhale, drive the right foot away, 3-legged dog. Exhale, half pigeon, right knee to right wrist. Lay the shin bone down. You can stay here or deepen by sliding the right foot forward toward the wrist, or by crawling the back foot farther away from you. Inhale deeply.
So nice.
Exhale, fold and release completely. Stay folded over and walk your hands to the left. Feel the stretch in the outer hip and breathe here.
Come back to center.
Rise back up. Exhale, down dog. Push down through your palms, tuck your back toes, and step back. Inhale, send the left foot up and away from you, 3-legged dog. Exhale, half pigeon, second side. Take a moment here to find a position that That feels good. Deep breath in. Exhale full. Stay in the fold and walk your hands to the right. Stay here and feel the outer hips stretch.
Come back to center.
Slowly lift your torso back up. Exhale back to downward facing dog. Make your way to a seat, legs in front, knees bent. Seated star, soles of the feet together. Knees open wide, then slide the feet away. Take a breath in and sit up tall. Hinge at the hips and fold over the legs. Exhale. Maybe let the head soften toward the feet. Gently lift your chest back up. Close your knees together and plant your feet on the mat. Reverse tabletop. Plant the hands behind you and inhale, lift the hips up. Lower the hips back down. Exhale. Supine. Slowly lower your back to the mat. Send your right foot to the ceiling, then cross your right ankle over your left knee. Bend your left knee for a figure 4 stretch. Reach your right hand through the legs and wrap both hands around the left hamstring, pulling it down to increase the stretch. Release both feet to your mat. Figure 4, left side. Cross the left ankle over the right knee, weave the left hand in between the legs, and grab the right hamstring with both palms. Then relax back and draw the hamstring in.
Figure 4, right side.
Release the left leg and plant both feet on the mat. Draw both knees into your chest and squeeze. Take one final long inhale. Exhale, shavasana. Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in.
Begin to deepen your breath.
Reawaken the body. Thank you for sharing your practice with us. Namaste. Namaste.
Thank you so much for joining me on that vinyasa flow. I very much enjoyed it.
It was great.
All right, so tomorrow is Friday. Friday. So there should be tomorrow a half the flow at 11. All right, talk soon. Thanks so much. Namaste. Thank you, That Onion. It's very nice of you. What exactly made you choose That Onion as your username? Alright, anyhow, thank you so much for tuning in, and, uh, talk to you later.
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