An intermediate vinyasa class focused on standing balance poses and hip openers. The sequence moves through Warrior III, Dancer's Pose, and standing big-toe holds, then into deep hip work with lunges and lotus variations, finishing with forward folds and Savasana.
Welcome to today's intermediate vinyasa yoga flow. The focus of today's flow is standing balance poses and hip openers. Enjoy! Start sitting cross-legged, chest proud, sitting up straight. Extend your left arm to the side. Bring your ear down to your right shoulder.
Hold.
Return head to neutral position. Raise your left arm to the sky and begin to bend to the right, extending your right arm to the floor. Option to bring forearm to the ground.
Hold.
Come back to neutral position. Extend your right arm to the side. Bring your ear down to your left shoulder.
Hold.
Return head to neutral position. Raise your right arm to the sky and begin to bend to the left, extending your left arm to the floor. Option to bring forearm to the ground. Come back to neutral position. Raise both arms to the sky, looking up. Extend your spine forward and reach forward fold. Come back to neutral position. Set up for tabletop. Inhale, cat. Exhale, cow. Inhale, cat. Exhale, cow. Do a couple of rounds on your own. Come back to tabletop. Bird Dog Pose. Extend your left leg behind you and your right arm in front of you.
Back to tabletop.
Other side. Extend your right leg behind you and your left arm in front of you. Do a couple of rounds on your own. Come back to tabletop. Lift hips to the sky into down dog. Warm up your calves by pedaling your feet heel to mat. Lean into plank. Come down until you are halfway off the mat and hold. Upward facing dog. And back to down dog. Raise your right leg to the sky, 3-Legged Dog. Bend your leg at the knee, twist slightly to open up the hips, Scorpio Dog. Step forward into Low Lunge and rise to High Lunge, arms to the sky. Twist to the right, bringing your right arm facing the back, looking behind you, and your left arm in front.
Hold.
Back to High Lunge. Step forward into Tadasana. Raise your arms to the sky, Urdhva Hastasana. Forward fold. Rise halfway, fold. Jump back into plank and take your vinyasa. Once in Downward Dog, raise your left leg to the sky, 3-Legged Dog. Bend your leg at the knee and twist slightly to open the hips, Scorpion Dog. Step forward into Low Lunge and rise to High Lunge. Reach your left arm behind and right arm in front. Twist and hold. Come back to high lunge. Step forward into Tadasana. Raise your arms to the sky, Urdhva Hastasana.
Forward fold.
Rise halfway.
Fold.
Jump back into plank. Take your vinyasa. Once in Down Dog, step or hop into Forward Fold. Rise into your Chair Pose. Spread your legs out, mat length, and come down into Malasana Squat. Bring your feet back together on the mat and raise your prayer hands to the sky. Exhale, bringing your prayer hands to your chest. Starting on the right side, bring your right knee up. Left foot firm on the mat, extend your right leg behind you as you fold forward slightly. Slightly, Warrior 3. A couple of breaths here. Grab your right foot with your right hand, extend your left arm in front of you, and Dancer's Pose. Come back slowly to Warrior 3, arms extended in front of you. Bring your right knee up in front of you, put your hands in prayer, and set your foot down on the mat. Other side. Bring your left knee up and to praying hands. Right foot firm on the mat, extend your left leg behind you as you fold forward slightly into Warrior 3. A couple of breaths here.
1.
Grab your left foot with your left hand. Extend your right arm in front of you, and dancer's pose. Come back slowly to Warrior 3, arms extended. Bring your left knee up in front of you, put your hands in prayer, and set your foot down on the mat. Raise your hands to the sky. Urdhva Hastasana.
Forward fold.
Raise halfway.
Fold.
Jump back into plank and take your vinyasa. When in Down Dog, step or hop into Forward Fold. Raise your hands into the sky and exhale, Prayer Hands. Place your left hand on your hip and grab your right toe with your right finger, extending the leg high in front of you. Slowly twist your right leg to the side into standing big toe hold. Bring your left arm out to the side and look left. Slowly bring your right leg back in front of you and place it on your left knee. Hip socket for standing lotus. Grab your foot by bringing your right arm behind you and raise your left arm to the sky, stretching your left hips and obliques. Release the pose, keeping your knee bent in front of you. Prayer hands. Cross your right foot on your left quad and sit down in a one-legged chair pose. Stand back up and bring your leg down to the mat. Other side. Place your right hand on your hip and grab your left toe with your left finger, extending your leg high in front of you. Slowly twist your left leg to the side into standing Big toe hold. Bring your right arm out to the side and look right. Slowly bring your left Bring your left leg back in front of you and place it on your right hip socket for standing lotus. Grab your foot by bringing your left arm behind you and raise your right arm to the sky. Release the pose, keeping your knee bent in front of you, prayer hands. Cross your left foot on your right quad and sit down in a one-legged chair pose. Stand back up into Tadasana. Jump into Plank Pose and do your vinyasa. When in Down Dog, jump back into Forward Fold. Raise your arms to the sky. Urdhva Hastasana.
Forward fold.
Slowly come up vertebrae by vertebrae into Tadasana. Extend your arms up in front of you, bringing your right knee in front of you. Take a step back into high lunge, arms to the sky. Kick your right foot in front of you and catch your foot with your left hand Into a Revolve Standing Hand to Big Toe. Slowly twist to the right, extending your right arm behind you, looking back.
Hold. Hold.
Slowly return to the center and lower your foot back into High Lunge. Bring your knee back in front of you and lower it down into Tadasana.
Other side.
Extend your arms up in front of you, bringing your left knee up in front. Take a step back into High Lunge. Kick your left foot in front of you and catch your foot with your right hand into a Revolved Standing Hand to Big Toe. Slowly twist to the left, extending your left arm behind you. Looking back, hold. Slowly return to the center and lower your foot back into High Lunge. Bring your knee back in front of you and lower it down to Tadasana. Cross your left or right foot in front of you and slowly sit down. Extend both legs to the side. Bring your right arm to your right foot. Put your left arm over your head and hold it. Come back up, bring your left arm to your left foot, put your right arm over your head and hold it. For a deeper stretch, twist up looking at the sky. Come back to neutral. Raise your hands to the sky. And fold forward. Sit back up and lay on your back. Grab both of your feet. Happy Baby Pose. When ready, let go into Savasana. Thank you, and I hope that you enjoyed this flow. Namaste.
Namaste.
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