Power Vinyasa Yoga Intermediate | Daily Yoga Exercise At Home | Benefits Of Vinyasa Flow Yoga |

Okay.

Hello, hello, welcome, welcome to day 8 of my vinyasa— day 8 of my teacher yoga training. Today we're doing vinyasa flow again, although I'm switching things up. We're going to do an intermediate flow today to try some different movements to challenge myself and yourself. And we're gonna do that flow for 1 week straight, most likely until about Sunday, or however long it takes to really master the moves. And yeah, so this time there's going to be like a little bit of sound in the background. I just want to see how that Works, if it works for you, if it works for me. I am open to other people's opinions, so if you guys don't like the sound, you let me know. If you like peace and quiet and just the voice of the instructor, let me know. It's gonna be, um, piano and strings instrumental to still keep it very peaceful, and we'll see what works best. Okay, wonderful.

Let's begin lying back. Lay down and let the soles of the feet come together and open your knees wide. Let one hand come to your heart and one hand to your belly. Just be heavy here. Close your eyes and start to deepen your breath. Begin to arrive. Take a deep breath in and a deep breath out and a deep breath in. And a deep breath out. In, and a deep breath out. And one more. Inhale and exhale. Bring the knees together and plant both feet on the mat. Morning stretch. Legs straight. Take a big stretch from head to toe. Release the stretch and bring the soles of the feet back to the mat, arms by your sides. Wrap behind your hamstrings and rock and roll up to a tabletop position. Inhale, Cat. Shoulder blades pull together. Heart reaches through. Exhale, Cat. Puff up the upper back. Inhale, Cow. Pull back with the hands to send the chest forward. Exhale, Cat. Push through the hands to round the spine. Inhale, Cow Pose.

Exhale, Cat.

One more. Inhale, Cat. And exhale, Cat. Come back to tabletop. Root through the L's of your hands. Tuck your toes. Take a deep breath in. 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.

Right dog.

Roll up vertebrae by vertebrae and find Tadasana. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and spill over your legs. Inhale, half lift. Firm your hands into your shins or the floor. Long spine. Exhale, left foot back to a low lunge. Push through your hands. Inhale. Exhale, step the foot back, downward facing dog. Inhale, Inhale, plank. Tippy-toe the back feet. Elbows hugged in close. Exhale, lower to your belly. Inhale and lift to cobra. Chest high. Exhale, lower the chest back to the mat. Plant your hands on the mat under your shoulders. Inhale. Exhale back to down dog. Send your hips up and back. Inhale, come high onto your tippy toes, bend your knees, and look toward your hands. Exhale, step or hop to the top of the mat. Inhale, Chair Pose. Drop the hips back and down and reach your arms tall. And fold forward all the way down. Breath out. Inhale, halfway lift. Exhale and step your right foot back to a low lunge. Engage your core. Inhale. Exhale, step back. Downward facing dog. Inhale, roll forward, plank. Push through the hands to round the upper back. Exhale, chaturanga. Lower halfway down, elbows sliding against the ribs. Up dog. Inhale as you straighten the elbows. Exhale, down dog. Lift up from the core. Inhale, right leg up and back. 3-legged dog. Keep the toes pointing down. Exhale, low lunge. Step your foot between your palms. Inhale, high lunge. Sweep the arms overhead. High lunge, sundial. Right hand takes hold of left wrist. Exhale, tilt over to the right. Breathe in and come back to centre. High lunge, arms overhead. Exhale, lower the hands to the heart. Inhale, Warrior 3. Shift the weight into the front foot and let the back leg take flight.

Standing split. Exhale, the hands down.

Back leg to the sky. Exhale, forward fold. Bend the left knee in toward your nose and set the foot down next to the right. Inhale and lift halfway. Exhale and fold. Inhale, circle sweep arms to sky, Urdhva Hastasana. Soften your knees and spill forward. Inhale, find Chair Pose. Bend your knees deeply, reach your arms tall, and sink your hips low. Exhale, fold. Release all the way down. Inhale, halfway lift up. Exhale, left foot back, low lunge. Inhale, cow lunge. Reach the head high and let the hips drop. Back knee bends and reaches for the floor. And exhale, cat lunge. Start to round through the spine.

Inhale, halfway lift up.

Exhale, cat lunge. Start to round through the spine. And straighten the front leg a little or a lot. Then inhale back to the cow lunge. Let the shoulder blades pull together. And exhale, cat. Lengthen and bow. Inhale, cow. Exhale back to low lunge. Peel your right hand to the sky. Find ease Easy twist. Big breath in. And exhale, release the hand to a low lunge. Breath in here, gaze forward. 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. Exhale, fold over your legs. You'll feel a deep stretch in your hamstring and in your outer thighs.

Forward fold.

Uncross the legs. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and swan dive forward. Inhale to a halfway lift. Exhale, plant your palms and step back to bent elbows. Chaturanga. Inhale, upward facing dog. Let the hips sit low and the heart open. Exhale, down dog. Lift up from the core and press back. Oh my God. Inhale, left leg to sky, 3-legged dog. Keep the left hip aiming down. Exhale, low lunge. Step the foot forward, keep the back leg engaged. Straighten the back knee. Inhale, half High lunge, arms to the sky. Sun dive, left hand to right wrist. Exhale as you tilt left. Inhale, high lunge. Rise back up. Exhale, draw the hands down to your heart and press the palms together. Inhale, Warrior 3. Shift the weight forward, back leg lifts. Standing split. Exhale, hands to the mat, back leg high. Inhale, Forward fold. Breath out, step your right foot down. Inhale and lift halfway up. Exhale and fold forward. Inhale, circle sweep arms to sky. Urdhva Hastasana. Exhale and spill over your legs. Inhale, Chair Pose. Exhale and release to a Forward Fold. Inhale, halfway lift. Exhale, right foot back, Low Lunge. Inhale, Cow Lunge. Reach your heart high, let your hips drop. Take a slight back bend to the back knee. And exhale, Cat Lunge. Curl your spine and start to lengthen your front leg. Bend your knee. Inhale, Cat. And exhale, Cat Lunge. Tilt your tailbone high. Inhale, Cow. Exhale, Low Lunge. Back knee lifts. Easy twist. Peel the left arm up to the sky. Let the heart twist open. Exhale, release your left hand to the ground. Find a low lunge. Take a breath in here. Exhale, right foot steps behind left. Then inhale, half lift, weight in the toes, spine long. Spill over your legs and breathe deeply. Uncross your legs. Forward fold. Inhale and lift halfway. Exhale, plant your hands and step or hop back to Chaturanga. Inhale, Up Dog. Exhale, Downward Facing Dog. Inhale, right leg to sky, 3-Legged Dog. Exhale, Downward Facing Dog. Inhale, Up Dog. Exhale, Downward Facing Dog. Inhale, right leg to sky, 3-Legged Dog.

Exhale, Downward Facing Dog.

Twist the knee across to the left elbow. Inhale, right leg back to sky. Exhale, Wild Thing. Open the hips, bend the right leg, and right foot finds the floor. Breathe in, reach the right arm out long and lift the hips higher. Exhale back to Down Dog. Send your right hand back to the mat and your right leg back to the mat. Inhale, left leg to sky, 3-Legged Dog. Exhale, twist the knee across, right elbow. Inhale, left leg back up. Exhale, Wild Thing. Flip over, left foot to the floor. Inhale, press down to lift the hips high. Sweep the left arm long. Exhale back to Down Dog. Left hand comes back down. Left leg up and over. Inhale up to your tiptoes, bend your knees deeply and gaze forward. Exhale, step or fly to the top of your mat. Inhale, halfway lift up. Exhale to fold. Separate your feet wide for a Malasana squat. Toes wide, hips low, hands at prayer. Exhale, forward fold. Release your hands down, straighten your legs.

Inhale, Chair pose.

Warrior 3. Inhale, hands to the heart. Shift the weight to the right foot, left knee up. Breath out, tip forward and extend the left leg long behind. Low lunge. Exhale, step your lifted foot way back, gently landing on the mat. Hands to the mat. Warrior 2. Seal your back heel down. Inhale, rise up and windmill the arms out wide. Half Moon Pose. Inhale, place the right hand on the mat and lift your back leg high. Warrior 2. Exhale, back foot floats gently down to the mat. Reach the arms out long. Star Pose. Right leg straightens. Right toes face in. Inhale, sweep the arms up until the hands meet overhead. Exhale, wide-legged fold. Hinge at the hips, fold all the way down. Bring the hands to the mat. Star Pose. Inhale, reach tall.

Exhale, Skandasana.

Bend deeply into your left knee and flex the right foot. Skandasana, arms wide. Plant your left foot on the ground inside your left thigh. And inhale, reach your right arm up to the sky. Exhale, Wide-legged fold. Breathe out, lower the hands to the mat and shift to center. Rise up, Star Pose. Breath in. Warrior 2. Exhale, right toes face the front of your mat. Bend into the right knee, arms reach wide. Inhale, Peaceful Warrior. Right arm to sky. Breathe into the side body. Exhale, low lunge. Windmill the hands down to frame the front foot. Pyramid pose. Step the back foot closer to set up for the fold. Square the hips and straighten the front leg as you reach the crown forward.

Half lift.

Inhale. Exhale, bow down over the front leg. Feel a deep stretch in the front hamstring. Low lunge. Bend the front leg and step the back foot back. Push through the hands and inhale. Exhale, step the foot back, downward facing dog. Breathe in and gaze forward. And exhale, make your way to the top of the mat. Inhale to a halfway lift. Exhale, fold. Come back to Malasana. Hips sink low, hands at prayer. Exhale, release, forward fold, hands to the mat. Inhale, chair pose. Warrior 3.

Warrior 3.

Hands to the heart. Inhale, lift the right knee up, stand tall. Exhale, tip forward and take the right leg back. Low lunge. Exhale, lower the hands to the mat and land the back foot down gently. Coming into Warrior 2. Anchor the back heel down, then inhale up, arms out to a T.

Half moon.

Inhale, left hand to mat, right leg high. Warrior 2. As you breathe out, take a big step back. Land lightly, arms out long.

Star pose.

Left leg lengthened, left toes facing in. Breathe in, scoop the arms up until the palms press together. Exhale, wide-legged fold. Hinge at the hips, fold all the way down. Bring the hands to the mat.

1, 2, 3, 4, 5, 6, 7, 8. Inhale up for Star Pose.

Reach high. 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. Wide-legged fold. Exhale, bring the hands to the mat, shift center, toes face in. Star pose. Inhale, press down through the feet to rise up, palms reach tall overhead. Warrior 2 to the front. Let the breath out and sink into the left knee. Arms to a T. Inhale, Peaceful Warrior. Left hand flips and goes up and back. Exhale, Low Lunge. Windmill the hands down. Pyramid Pose. Step the back foot up a bit. Shorten your stance. With hips square, straighten the front leg and halfway lift the torso forward. Inhale. Exhale, fold down over the front leg. Deep hamstring stretch. Come back to low lunge. Front leg bends, back foot steps back.

Inhale here.

Exhale, step back, downward facing dog. Inhale, sweep your right leg high. Exhale, low lunge. Step the foot between the palms and stack the front knee right over the right ankle. Warrior 1. Spin the back heel down to 45 degrees. Press into the outer edge of your back foot and inhale to rise up. Reach the arms toward the sky in high prayer. High lunge. Lift your left heel up. Inhale, Superman. Keep the arms by the ears and exhale, tilt the torso forward. Chair Pose. Keep right knee bent and inhale, step your left foot next to your right. Keep the arms tall. Come onto the balls of your feet, heels lift. And exhale, open the knees wide and sit low. Crow Pose. Bring your hands to the mat and push the palms down. Let the knees come to your triceps and look forward. Tilt forward. Maybe you lift your feet off the ground. Exhale, feet down to the mat for forward fold. Extend through the legs and let the head hang heavy. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, Tadasana. Hands by the hips. Tree Pose. Shift the weight into the right foot and connect the left foot with your right ankle, calf, or inner thigh. Inhale as you bring the hands together at the heart. Warrior 3. Left knee to chest, stand up tall. Inhale. Exhale, sweep the left leg back and up. Arm on the wrong side. Bring the arms back. From Warrior 3, I'm on the wrong side.

Just, just switch sides if you've been following me so we don't lose that balance.

Low lunge. Breathe out and slowly lower your foot back down to the mat. Land quietly. Inhale here. Exhale, step the foot back, downward facing dog. Inhale, left leg to sky. Exhale, low lunge. Step your foot between your palms. Warrior 1. Peel the back heel down, foot to 45 degrees. Inhale.

Warrior 1.

Press down through the feet and rise up. Stretch your arms to the sky. Inhale, high lunge. Peel your right heel up. Superman. Exhale. Keep the arms by the ears and tilt the torso forward to 45 degrees. Chair Pose. Keep the left knee bent and inhale as you slide the right foot up next to the left. Exhale, lift your heels high, open your knees wide, and sit low.

Crow Pose.

Plant your hands, lean forward, and lift your feet. Exhale, forward fold, feet down to the mat. Inhale, circle sweep, arms to sky. Birdva Hastasana. Exhale, find Tadasana. Stand tall. Tree pose, other side. Shift the weight to the left foot and place the right foot at the ankle, calf.

So you should actually do this on the left foot, but I have to do it on the right foot because I did it and stand tall. I did it on the wrong side before, so you're gonna watch me do a weird switch. Because, you know, I gotta have balance and all that.

Warrior 3, right knee to chest. Stand up, breath in. Exhale, right leg goes back long, arms Wing back. Low lunge. Exhale, hands to the mat. Plant the back foot down. Inhale here. Exhale, step back, downward facing dog. Inhale, look to your hands, soft bend to the knees. Exhale, step or float to the top of your mat. Inhale and lift halfway up. Exhale, And fold. Padangusthasana. Separate your feet hip width and reach your peace fingers around your big toes. Inhale, lengthen like a halfway lift and draw the shoulder blades back. Exhale, bow over the legs. Take a few breaths here. Release your hands. Inhale, slowly roll up to stand. As you breathe out, relax the shoulder blades back and down. Let the palms turn forward.

Tadasana.

Inhale, reach tall. Soften your knees and spill forward. Exhale, Find Padahastasana. Slide your entire palms under your feet. Inhale, lengthen the heart forward, flatten the low back. Exhale, bow over the legs. Take several rounds of breath here. Release your hands. Inhale and slowly begin to roll the spine up. Spine up, reach the shoulder blades up toward the ears. Then exhale, shoulders back and down. Tadasana. Inhale, Urdhva Hastasana. Exhale and swan dive forward. Inhale, halfway lift. Chaturanga. Breath out. Inhale, Upward Facing Dog. Exhale, Down Dog. Inhale, Plank. Exhale, lower 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 the hands and lower down. Place your hands on the mat right by your shoulders. Inhale. Exhale, back to Down Dog. Push through your hands and send the tail high. Inhale, right leg to sky. Exhale, Lizard Pose. Step your right foot to the outside edge of your right hand. Soften your back knee down and relax your torso. Maybe come down onto your forearms. You can walk the right foot out further. Maybe lift the back knee if that feels good. If you lowered your elbows or your back knee, lift them back up. Then push firmly through the hands.

Inhale.

Exhale, down dog. Lift the front foot and step it back. Inhale, left leg up and back.

Lizard pose.

Step your left foot wide to the outside edge of your left hand. Gently lower your right knee down and relax your upper body. If it feels good, you can come down onto your elbows. Maybe hang your head. For more of a stretch, tuck the back toes and lift the back knee. Walk back up onto your hands, tuck your back toes, lift your back knee. Inhale. Exhale, Down Dog. Pluck the left foot off the ground, step it back. Come to a seat with your legs out in front of you. Draw the soles of your feet together and let your knees open wide. Then grab onto your ankles. Wrap your hands around your feet. Then inhale as you sit up tall. Begin to hinge at the hips. Breathe out as you pull your chest forward, straight out in front of you. Take a deep breath in as you lengthen your low back. Then exhale, fold down over your legs. You can pull your face toward your feet or your chest towards your feet. You can completely release and let gravity pull you deeper into the stretch in your inner thighs. Or you can keep lengthening on your inhales and pulling yourself further down on your exhales. Gently raise the chest back up. Draw your knees in and plant your feet on the mat. Slowly lower your back down to the mat. Extend both legs up to the sky for shoulder stand. Push through your hands and peel up your hips, your low back, your mid-back, and your upper back as you lift your feet high. Then walk your shoulder blades back towards each other, propping yourself up on your triceps. Push through the toes, drive the energy up, and soften your chest. Breathe here and feel the reverse pull of gravity. The legs and feet. Release your feet behind you. Roll your spine all the way back down and put your feet on the mat. Hug both knees into your chest. Take one last inhale. Exhale, Shavasana. Lay the legs long, let the arms come down by the hips, turn the palms up and settle in. Become aware of your breath once more, and start to move your fingers and your toes. Namaste.

Yeah.

Okay, that was pretty awesome. Okay, so thank you so much for joining that vinyasa flow. So that was only 45 minutes because I wasn't sure how I would do or what it would be like. So tomorrow I will make it 1 hour, and then we will do that for 3 days. I decided already throughout the whole yoga practice how long we should do it for. So 3 days to kind of get that nice continuous perfection in Into the flow, and then we switch it and turn it into something else. Awesome. So tonight, today is Wednesday. Tonight, I am changing the hatha yoga flow from 10 p.m. EST to 9 p.m. EST, just because my sleep cycle is suggesting that. And the hatha yoga flow will also be different, so it will be a change. From the usual. So exciting. Alright, thank you so much. Namaste. If you're staying for the guided meditation, I'm still going to keep it at 12:15 even though it's a little early right now, a little bit earlier. Today we're focusing on visualization, so watching the dark smoke clear our bodies, so that's awesome. So I'll talk to you soon. Thanks.