Stretch your Hip Flexors with this Vinyasa Yoga Flow/ 50 minutes

Hello, welcome to today's vinyasa flow. So today is going to be an advanced vinyasa yoga flow. I've never done this before, so I don't know if there's going to be some crazy like intense pose that maybe I don't know how to do yet, but maybe you guys know how to do it, and if you do know how to do it, Make sure you videotape yourself and send it to me. Okay, so really awesome. Let's begin. This is a 50-minute flow, so vinyasa advanced. And yeah, it's probably going to be a little bit quicker type of thing. And we'll see if there's anything crazy to watch out for. I'm kind of sore. So tomorrow there will be a yin yoga at 11, just in case anybody is wondering why there wasn't a yoga yesterday. Um, so we'll do the yin tomorrow.

Alright, cool.

Let's do this.

Ah, yes.

Come to a comfortable cross-legged seat. Root down through your sit bones. Let your shoulders slide down your back and reach your crown tall. Just begin to arrive. Take a deep inhale and a heavy exhale. And one more here. Inhale.

Inhale.

And exhale. Reach your arms overhead. Inhale. Exhale, side stretch. Plant your right hand down by your right hip and stretch your left arm up and over.

Ah.

Inhale to a neck stretch. Send your left arm to the left side. Stretch it away from your body. Keep stretching the fingers away. Then exhale, let your right ear fall to the right shoulder. You should feel a nice stretch along the Left side of your neck.

Wrong side, guys.

Lower the hand down slowly. Raise your head. Come back to an easy seat. Second side. Reach your arms overhead. Breath in. Exhale, left hand melts to the floor, right hand stretches up and over.

Exhale.

Inhale, neck stretch. Sweep the right arm to the right side and stretch it away from you.

I don't think I'm doing this right. Okay.

Release back to an easy seat. Tricep stretch. Right arm up, then bend at the elbow. Inhale, left hand to right elbow. Gently pull with the left hand. Breath out.

1, 2, 3, 4, 5, 6, 7, 8.

Exhale the hands down, easy seat. Tricep stretch, left side. Left arm up, then bend at the elbow. Breathe in, right hand to left elbow.

Good morning, my heart.

Gentle tug on the elbow.

And the sun is coming through. Oh, you fill my lungs with sweetness, and you fill my head with you.

Exhale the arms down. Find easy seat. Find tabletop. Roll over your shins and plant your hands. Tabletop. Leg out wide. Inhale, extend your right leg out to the side. With the right leg straight, exhale, gently take the hips back as you stretch the arms forward. Keep the extended leg where it is and rise up. Reach your arms out to the side, then lower your right hand to your thigh. And reach the left arm up. Inhale.

Breathe out.

Stretch right.

Oh, the whole world is sleeping, but my world is you. Can I be close to you?

Ooh, ooh.

Can I be close to you?

Find tabletop. Exhale the hands down and bring the right knee down as well. Tabletop, leg out wide, left side. Inhale, extend your left leg out to the side. With the left leg straight, exhale, gently take the hips back as you crawl the hands forward.

Ahhhhhhhhhhhhhh.

Can I be close to you? Ooh, ooh. Can I be close to you?

Ooh, ooh.

Keep the leg out wide and slowly rise up, arms out to a T. Now lower the left hand to your thigh and raise the right arm overhead. Take an inhale. Breathe out, stretch left.

Breathe in, stretch right.

Tabletop. Exhale, lower the hands to the mat, left knee to the mat. 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.

4, 3, 2, 1.

Slowly make your way to a ragdoll. Bend the knees deeply and grab for opposite elbows. Let the head be heavy so the spine can decompress. Roll up vertebrae by vertebrae. Adho Mukha Svanasana. Adho Mukha Svanasana. Inhale as you reach your arms tall, softening the 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. Low lunge. Lower your back knee down. Inhale, Crescent Lunge. 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 and lower to the mat. 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 through your hands and send the tail high. Inhale, come high onto your tippy toes, bend your knees, and look towards your hands. And exhale, make your way to the top of the mat. Chair pose. Bend your knees and inhale, sweep your arms overhead. Then exhale, Half Chair. Sweep the arms back and let the ribs and thighs meet. Inhale, reach tall, big breath in, Chair. And exhale, Half Chair. Dive and brush the arms back. Inhale, Chair Pose, arms back tall. And exhale, Forward Fold. Straighten the legs and reach for the floor. Inhale, halfway lift. Exhale, right foot back, low lunge. Crescent lunge, back knee drops. Roll your spine up, arms to the sky.

Breath in.

Exhale, low lunge. Hands down, lift the back knee. Engage your core.

Inhale.

Exhale, step back, downward facing dog. Inhale, plank. Keep the core engaged, hips high. Exhale, chaturanga. Lower halfway down, elbows sliding against the ribs. Inhale, upward facing dog. Let the hips sink low and the heart open.

Exhale, down dog.

Lift up from the core. Inhale up to your tiptoes. Bend your knees deeply and gaze forward. Exhale, step or fly to the top of your mat. Inhale and lift halfway up.

Exhale, fold.

Inhale, circle sweep, arms to sky, Urdhva Hastasana. Exhale and swan dive forward. Inhale and lift halfway. Exhale, plant your palms and step back to bent elbows, Chaturanga. Inhale, upward facing dog, tops of your feet to the mat. Exhale, down dog. Lift up from the core and press back. Inhale, bend your knees and look forward. Exhale, step or float to the top of your mat. Inhale, halfway lift up. Exhale and fold forward. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Soften your knees and spill forward. Inhale to a halfway lift. Exhale, plant your palms and step or hop back to Chaturanga. Inhale, Upward Facing Dog. Exhale, Down Dog. Breathe in and gaze forward. Exhale, step or hop to the top of the mat. Chair pose. Bend your knees and inhale, reach your arms overhead. Exhale, half chair. Inhale, chair pose. Exhale, fold. Release all the way down. Inhale, halfway lift. Exhale, 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, Up Dog. Exhale, Downward Facing Dog. Inhale, look to your hands, soft bend to the knees. And exhale, make your way to the top of the mat. Inhale and lift halfway up. Exhale and fold. Inhale, circle sweep, arms to sky, Urdhva Hastasana. Exhale and spill over your legs. Inhale and lift halfway. Exhale, left foot back to 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. Curl your spine And start to lengthen your front leg. And inhale, cow lunge. Feel the stretch in the front of your back thigh. And exhale, cat lunge. Inhale, cow. Exhale, return to low lunge. Inhale, high lunge. Sweep the arms overhead. High lunge, half angel. Exhale, elbows wide. Superman. Exhale, keep the arms by the ears and tilt the torso forward. Forward to 45 degrees. Standing split. Exhale, lower the hands to the mat. Back leg lifts high. Exhale, forward fold, left foot down. Inhale, halfway lift up. Exhale to fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale and swan dive forward. Inhale into a halfway lift. Exhale and step your right foot back to a low lunge. Inhale, cow lunge. Reach your heart high. And let your hips drop. And exhale, cat lunge. Start to round through the spine and straighten the front leg a little or a lot. Bend your knee. Inhale, cow. And exhale, cat lunge. Tilt your tailbone high.

Inhale, cow.

Exhale, back to low lunge.

Inhale. High.

Footsteps behind. Then inhale, half lift, weight in your toes, spine long. Spill over your legs and breathe deeply. Uncross your legs, forward fold. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, find Tadasana. Stand tall. Utthita Hasta. Inhale, float the left knee up toward the chest. Breathe out, take hold of the big toe with your left peace fingers. Right hand to hip. Stay here. Breath in, or maybe extend your leg out all the way. Keep the torso upright. Engage your quads. Keep your leg lifted. Inhale. Float your hands to your hips.

Feel alive. Feel alive.

Exhale, bend the knee and bring it in towards your chest as you bring hands to heart center. Inhale, Warrior 3. Tip forward and sweep the lifted leg long behind.

Warrior 1.

Warrior 1. Exhale, plant the foot back, heel down at 45 degrees. Then big breath in as you sweep the arms 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, bow forward over the front leg until the chest reaches the inside of the front thigh. Big inhale, draw shoulder blades together and lift the hands toward the sky. Back to Warrior 1. Inhale and rise up, hands in prayer overhead. Warrior 2. Exhale, open the arms wide. Maybe adjust the feet. Inhale, Peaceful Warrior. Right arm to sky. Breathe into the side body.

Skandasana.

Exhale, shift left, and bend the left knee as the right leg extends. Hands to prayer. Skandasana, arms wide. Plant your left hand on the ground inside your left thigh and inhale, reach your right arm up to the sky. Wide-legged fold. Exhale, bring the hands to the mat, shift center, toes face in. You can stay here or find firefly. Hug your shoulders with your inner knees, plant your palms, and lift your legs.

Yeah.

Release. Come back to wide-legged fold. Star pose. Inhale, press down through the feet to rise up. Arms reach tall overhead. Yes! Exhale, interlace the fingers behind your back. Inhale, press the hips down and lift the heart.

Fold forward.

Exhale.

Needed—

I needed to have that. I needed to have that. Low lunge. Release the hands and rotate to face the front of your mat. Push through your hands and inhale. Exhale, step the foot back, downward facing dog. Inhale, big Bend your knees and look toward your hands. Exhale, step or fly to the top of your mat.

Inhale, halfway lift up.

Exhale, fold forward. Inhale, circle sweep, arms to sky, Urdhva Hastasana. Exhale, Tadasana, hands by the hips. Utthita Hasta. As you breathe in, raise the right knee high. Let the breath out and wrap your right peace fingers around your big toe, left hand to hip. Inhale and stay here, or begin to straighten the leg out directly in front of you.

5, 6, 7, 8. Leg stays lifted.

Inhale, release the foot. Hands to your hips.

I'm pretty sure I'm going to have another opportunity at that, that pose. I don't remember what it's called.

Exhale, bend the knee and bring it in towards your chest. Hands to heart center.

Hey there!

Find Warrior 3. Tip forward on the inhale and extend your leg long behind you.

Warrior 3.

Warrior 1. Exhale, land your back foot. Back heel down, front knee bent. Big breath in, stretch the arms up high. Exhale, interlace your hands behind your back for Devotional Warrior. Inhale, drive the hands down and lift the chest. Exhale, dive forward. Inhale, reach interlaced hands up and over. Exhale, Inhale back to Warrior 1. Rise up, hands to high prayer.

Warrior 2.

Exhale, open the arms out wide and adjust your feet. Back toes face the side. Inhale, Peaceful Warrior. Reach tall.

Skandasana.

Breathe out and shift the weight into your right leg, bending the right knee and extending the left leg long. Hands press together. 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.

Here it comes.

Lower the hands to the mat and shift center.

Another opportunity.

Stay here or find firefly. Round two. Work your hands back, squeeze your inner thighs towards your shoulders, and lift your legs.

Yeah!

Release. Plant your feet, lift your hips up, and make your way back to wide-legged hold.

Oh yeah, I'm awesome.

Exhale, interlace your hands behind your back. Inhale, punch the fists down as the chest lifts up. Then exhale, pour forward, wide-legged fold.

Gotta bring down that ego, you know. Gotta bring down the ego.

Free the hands and face front for low lunge.

Inhale here.

Exhale, step back, downward facing dog. To the top, ragdoll. Roll up vertebrae by vertebrae and find Tadasana. Inhale, Urdhva Hastasana. Exhale and spill over your legs. Separate your feet wide for a Malasana squat. Toes wide, hips low, hands at prayer. You can stay here or find the full bind. Sweep your left hand around you and wrap your right hand around your right knee. Birds of Paradise, right side. Bind your arms under your right hamstring, stand tall, and lift your right leg. Then maybe extend your right leg long.

This is always so sloppy.

Oh, she says I'm so stupid. Gently release your bind and find Tadasana. Extend your arms overhead.

Inhale.

Exhale and swan dive forward. Inhale, find chair pose. Bend your knees deeply, reach your arms tall, and sink your hips low. Exhale, hands to prayer at your heart. Exhale, revolved chair, twist right, tricep to outer thigh.

Revolved fly.

Stay in the twist and exhale. Take a big step back with your left foot. Low lunge. Release the twist. Crescent lunge, arms to sky. One breath in here. Exhale, hands to prayer. Breath out. Revolved crescent. Twist to the right. Left tricep to outer thigh. Low lunge. Unwind and bring the hands down. Tuck the back toes, lift the back knee.

Inhale here.

Exhale, step the foot back, downward facing dog. Down dog twist. Inhale, reach your left hand back for your outer right calf or ankle. Now exhale, hold with the left arm and twist the torso to the right. Downward facing dog. Release the twist and bring your left hand back to the mat. Inhale, bend your knees and look forward. Exhale, step or float to the top of your mat. Separate your feet wide for Malasana squat. Hips sink low, hands at prayer. Then bind over your left knee. Swoop your left arm around and in front of your left shin. Reach your right arm up and back behind you and clasp your hands behind you.

I'm trying to fix myself.

Birds of Paradise, left side. Bind under your left leg. Stand tall. Pull your left leg up and extend your left leg long. Release your leg down for Tadasana. Inhale, reach tall. Soften your knees and spill forward. Inhale, Chair Pose. Drop the hips back and down and reach your arms tall. Exhale, hands to heart.

Ooh.

Exhale, revolve chair. Twist left, tricep connecting to outer thigh. Revolved lunge. Exhale, lower your gaze and step your right foot way back.

It's unfair, I'm trying to fix myself.

Low lunge. Release the twist and plant your hands on the mat. Crescent lunge. Just one inhale. Exhale, hands to heart. Exhale to twist left.

Left.

Revolved crescent, right tricep to left thigh. Low lunge, hands to the mat, back toes to Back knee lifts. Inhale here. Exhale, step back, downward facing dog. Inhale, down dog twist, second side. Right hand reaches back. As you exhale, pull with the arm and spin the chest to the sky.

Tell me I've been lied to.

Down dog. Right hand comes back to the mat. Inhale, forward to plank. Chaturanga, breath out. Inhale, upward facing dog. Exhale, down dog. Inhale, right leg to sky, 3-legged dog. Exhale, half pigeon, right knee to right wrist. Lay the shin bone down.

Blessings.

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. And exhale, fold forward over the front thigh. Stay folded over and walk your hands to the left. Feel the stretch in the outer hip and breathe here. And come back to center. Slowly lift your torso back up. Exhale, down dog. Push down through your palms, tuck your back toes, and step back. Inhale, left leg to sky, 3-legged dog. Exhale, half pigeon, second side. Take a moment here to find a position that feels good. Deep breath in.

Deep breath in.

Exhale, fold and release completely. Stay in the fold and walk your hands to the right. Stay here and feel the outer hip stretch. Come back to center. Rise back up. Exhale. Back to downward facing dog. Bring your toes behind your head for Plow Pose. You can soften your knees here if your hamstrings are tight. Maybe walk your hands to your low back. Slowly lower your back onto the mat. Point your knees at the sky and plant your feet down. Happy baby. Drop 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 squeeze your knees into your chest. Take a final breath in. Exhale.

Shavasana.

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. Start to move your fingers and your toes. Thank you for sharing your practice with us. Namaste.

Namaste.

Thank you so much for joining the advanced vinyasa flow. Of course, it was a little sloppy because it was my first time doing that one, but I'm so happy that I managed to somewhat do one of those— I don't know what that's called, so I'm gonna have to practice. And remember the the name of the pose. So I added that float of favorites, so you'll see that one soon again, I'm sure. All right, awesome. Yeah, so today is Wednesday, so stay tuned tomorrow at 11 a.m. a.m. EST for Yin Yoga. Okay, namaste.