Unleash Your Strength with this Challenging 45-Minute Vinyasa Yoga

Hey, welcome to my channel. My name is Rosalia. Today we are doing a 45-minute vinyasa flow with Down Dog app. It's an advanced flow and the transitions are quite quick, so do your best to keep up. All right, let's begin.

Child's pose. Stretch your hips back and down as you gently stretch your arms forward. Relax your neck and let your forehead rest lightly on your mat. Start to settle into your breath and relax into the ground beneath you. Pull each inhale down deep into the belly, and then with each exhale, melt a little heavier into your mat.

Baby camel.

Inhale, roll up, reach back and lift your hips high. Let the head gently hang back to open the throat. Hips down, then find a comfortable seat on your mat. Inhale, lengthen your spine, tilt your right ear toward your right shoulder. Exhale. Take a breath in here. Roll the head down towards the chest and take it over to the left. Breathe out. Inhale here, chin down, and roll the head back to the right. Exhale. Move through this rotation a few times at your own pace. Come back to neutral. Inhale the arms overhead. Exhale, let the elbows come wide to half angel wings. Let the heart reach tall as the elbows press back. Stay here. Squeeze the shoulder blades together and open the chest. Inhale, arms up again. Arms lower. Exhale, find tabletop. Roll over your shins. And plant your hands. Inhale, Cow Pose. Reach your head high and your tail high. And exhale, Cat Pose. Scoop the tail under and draw your chin to your chest. Keep going on your own. Come back to a neutral spine. Lateral stretch. Exhale, draw the right shoulder and the right hip together. Look right. Inhale to center. Exhale, squeeze left shoulder and left hip together. Look left. Keep going now for a few more rounds. Come back to neutral. Walk the hands forward a few inches. Tuck the toes. Breathe in. Exhale, down dog. Press the mat away with the hands, hips high. Keep the knees bent if you need to here. Inhale forward to plank for a push-up. Exhale, elbows bend back to 90. Inhale, press back to plank. Then exhale, hips up and back, down dog. And again, core strong, come to plank for a push-up. Exhale, bend the elbows. Inhale, press back up to plank. Breath out, hips back to down dog. Last time, inhale, forward to plank. Exhale, elbows bent. Breath in, press up to plank. And breath out, back to down dog. Slowly walk the feet to the top of your mat for a forward fold. Just let the arms and head hang heavy. Release any tension. Bend the knees, then roll up to Tadasana. Urdhva Hastasana. Inhale, arms sweep up, side stretch, right hand to left forearm. Exhale, tilt right. And inhale, arms up. Exhale, Tadasana, Chair Pose. Bend your knees and inhale, sweep your arms overhead. Exhale and spill over your legs, Forward Fold. Inhale to a halfway lift. Left foot back, breathe out, low lunge. Inhale to plank, step the front foot back. Exhale, chaturanga, elbows bent to 90 degrees. Up dog, inhale, elbows straight. Exhale, down dog, lift up from the core, flip the feet back over and press back. Walk to the top of the mat again and find forward fold. Soft bend to knees and roll the spine up to Tadasana. Inhale, circle sweep arms to sky, side stretch, left hand to right forearm. Exhale, tilt left and arms back up. Inhale. Exhale to Tadasana. Find Chair again. Inhale, arms tall. Exhale to fold. Inhale, halfway lift. Step your right foot back. Exhale, low lunge. Inhale, plank pose. Exhale, chaturanga. Lower halfway down. Inhale, up dog. Flip the feet. Exhale to down dog. Bend your knees, gaze forward. Inhale. Exhale, step or fly to the top of your mat. Inhale and lift halfway up. Exhale and fold forward. Inhale, circle sweep arms to sky. Exhale, side stretch right. And inhale, arms up. Lower the arms, breath out. Inhale to another chair pose. Exhale and fold. Inhale and lift halfway, left foot back. Exhale, low lunge. Stay here. Inhale, cow spine. Let the hips drop as you open the chest. Then exhale to cat spine, front leg straightens. Round forward, hands down, step back, take a vinyasa. Last round. Breath in here, gaze forward. Exhale, step or hop to the top. Inhale, halfway lift. Exhale, fold. Urdhva Hastasana. Breathe in. Exhale, Tadasana. Inhale, Urdhva Hastasana. Exhale, tilt left and arms back up. Inhale, arms lower. Exhale. Inhale, back to Chair Pose. Exhale and fold. Fold forward. Inhale, halfway lift. Right foot back. Breathe out, low lunge. Stay here. Inhale, cow spine. Let the hips drop as you open the chest. Then exhale to cat spine. Straighten the front leg and round over. Hands down, step back. Move through your vinyasa. In Down Dog, right leg lifts on the breath in. 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. One more time. Inhale, lift the knee up towards the wrist. Exhale, lower the knee towards the tricep. Breathe in, lower it down, and exhale, lift it back up. Inhale, leg high, 3-legged dog, low lunge. Exhale, step the right foot forward. Breath in, lengthen the spine. Exhale, forward fold, left foot forward. Inhale, stretch arms overhead, Malasana. Separate the feet wide, toes point out. Exhale, sink down to a deep squat, hands to prayer. Bird of Paradise. Bind your arms under your right hamstring and move the left foot a little more underneath you. Ground into the left foot and stand up slowly, pulling your right leg up with you. Maybe extend your right leg. Focus your eyes on a single point as you balance. Create a strong foundation here, toes spread wide. Root down through all parts of the foot. Back to Malasana. Slowly lower your right foot back to the mat, then release the bind. Breathe in, press through the feet and rise up. Send the hips low and squat back down. Exhale and rise up again, arms high. Inhale, back down to Malasana on the breath out. Last time, inhale, rise up, and exhale to Malasana. Exhale, back down to Malasana. Stay for the inhale. Breathe out, release to forward fold. Inhale, halfway lift up, left foot back, low lunge. Breath out, high lunge. Rise up, breathe in and sweep the arms overhead. Warrior 2, spin the back heel down. Breath out, hips open to the side, arms out to a T. Align the front knee directly over the front ankle and gaze beyond your right fingertips. Peaceful Warrior. Inhale, right hand to sky. 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. Find lift through the rib cage and And lighten up the weight in the right hand. Maybe move the left shoulder back to open the chest. Peaceful Warrior. Bend the front knee and inhale, reach the right arm up to the sky. Exhale, low lunge, windmill the hands down. Inhale, plank, and take a vinyasa on your own. Onto the second side. Inhale, left leg lifts. 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. One more. Breathe in, lower the knee, and exhale, raise it back up. Inhale, back to 3-legged dog, low lunge. Exhale, left foot forward. Inhale, lengthen the spine. Exhale, forward fold, step forward. Inhale, circle sweep arms to sky. Malasana, feet wide and sink low. Exhale. Bird of Paradise. Bind under your left leg and move the right foot more underneath you. Weight in the right foot, start to lift the left leg as you rise to Stand tall, maybe extend the left leg. Align shoulders over hips and let your gaze rest lightly on a single point. 4 corners of the right foot ground down as you stand tall. Return to Malasana. Lower your left foot down to the mat, release the bind. Hips sink back. Rise up as you inhale, press the palms overhead. Return to Malasana. Exhale. Again, rise up as you inhale, back down to Malasana on the breath out. Last time, inhale, rise up, and exhale back to Malasana. One more inhale. Exhale, forward fold. Inhale to a halfway lift, right foot back. Exhale. Inhale, high lunge. Sweep the arms overhead, Warrior 2. Back heel spins down to the mat. Exhale, arms open wide. Shift the front knee a bit to the The left. Open the hips and gaze left. Peaceful Warrior. Inhale, left hand 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. Maybe lighten up the weight in the left hand. All I could find was a ghost. Cut to the fire and the sun stole our words. Inhale, Peaceful Warrior. Re-bend the front knee, left arm high. Exhale, Low Lunge. Cartwheel the hands down. Inhale to Plank and move through your vinyasa. Inhale, right leg to sky. Exhale, low lunge. Pyramid pose. Step the back foot up a bit, back foot to 45°, back leg straight, slight bend in the front knee. Square the hips. Inhale to a long spine. Exhale, bow forward. Relax the head and neck. Let the right hamstring start to open. Allow the weight of the head to ease you further forward. Bring hands to hips, press through both feet and rise all the way up. Then turn to face left, toes slightly in. Sweep the arms down, interlace the hands behind your back. Hinge at the hips and fold forward. Breathe Breathe gently here and soften into the stretch. Lean forward, weight in the toes as the fists fall further overhead.

Release.

Bend your left knee, Skandasana. Sink the hips low, hands to prayer. Flex the right toes to the sky. Stay here. Bring the left hand to the mat and inhale, reach the right arm high. Maybe gaze towards your right hand. Feel the chest open. Keep reaching the right fingertips high, then release the tail a little lower. Find low lunge. Walk the hands to the top of the mat.

Inhale, plank.

And take a vinyasa on your own. Inhale, sweep your left leg high. Exhale, low lunge. Pyramid pose. Step the back foot up, back foot to 45 degrees, back leg straight, micro bend in the Inhale, long spine. Exhale and fold. Let your torso drape down as you soften into the stretch in your front hamstring. As you stretch, keep the left hip pulling back so the hips stay square. Hands to hips, press through the feet and rise up, then face the right, toes turned in. Sweep the arms down and interlace your hands behind the back. Exhale, fold forward. As the fists reach the floor, Reach high, draw energy up through the legs. Try to lift the kneecaps. Feel a gentle stretch along the backs of the legs and across the shoulders. Release. Bend the right knee, Skandasana. Lower the hips, hands press together. Press the palms into one another, lengthen the spine. From here, right hand to the mat. Inhale, left arm reaches high. Maybe take the gaze up to your left hand. Keep stretching long through the left fingertips, then heavy the hips, release them down. Move to low lunge, walk the hands to the top, inhale to plank, and move through your vinyasa. She's been waiting. Break. Bend the knees and gaze slightly forward for donkey kicks. Take little jumps with both feet, pulling knees into chest. Each time you jump, engage the core and bring hips over shoulders, then land with bent knees. Find stillness in Down Dog again. That was so awesome. From Down Dog, gaze forward. Inhale. Exhale, step or fly to the top. Inhale, half lift. Exhale, forward fold. Urdhva Hastasana. Breathe in, arms to sky. Exhale, find Tadasana. Stand tall. Take hold of your left foot with your right hand. Bring the foot to your right hip crease for standing half lotus. Then bind. Reach the left arm back and around for the left foot. On the inhale, extend the right arm by your ear. Straighten through the standing leg, but keep a tiny bend in the knee to keep pressure out of the joint. Activate the core muscles, find more steadiness. Release the bind, find Warrior 3, both arms overhead. Tilt forward and sweep the left leg back. Engage the upper back muscles to keep the arms by the ears. Exhale, forward fold. Left foot down. Stay folded over and interlace your hands behind your back, then reach the knuckles up and let them fall towards the top of your mat. Feel the shoulders open. Maybe bring the heels of the palms to touch. Release the hands, then slowly roll up to Tadasana. Grab your right foot with your left hand and place it at your left hip crease for Standing Half Lotus. Then take the bind. Right hand reaches back and around for the foot. On the breath in, left arm extends by the ear. Keep a micro bend in the left knee as you balance. Breath stays steady as you balance. Release both arms by the ears. Find Warrior 3. Right leg sweeps back. Move the outer right hip down and square the hips to the mat. Forward fold. Breath out. Step your right foot down. Inhale, halfway lift. Hop back to bent elbows and move through your vinyasa. Inhale, sweep your right leg high. Exhale, low lunge. Lower your back knee down. Inhale, crescent lunge, arms Arms by your ears. Move to Exalted Crescent. Exhale, right hand to back leg. Inhale, left hand heart. Easy Twist. Lower the left hand to the mat, right hand to sky. Tuck the back toes, lift the back knee. Stay here And find a side stretch. Reach your right arm towards the upper left corner of your mat. Back leg strong as you reach long through the right fingertips. Reach your right arm back up to the sky. Now stay in the twist and rise up. Right arm reaches back, left arm stretches front. Move the right hip forward Good. Then twist even more to the right. Inhale, high lunge, arms to the sky. Move to half Hanuman, hands to the mat, back knee down. Then straighten the front leg. Then plant the left palm on the mat, twist right, right arm up. Head stays square, right shoulder moves Take your gaze towards the fingertips. Stay here. Firm the left hand down into the mat and reach even higher through the right fingertips. Hand down, step back, move through your vinyasa. Inhale, left leg to sky. Exhale, low lunge. Inhale, crescent lunge, back knee down, arms to sky. Now find exalted. Exhale, left hand to back leg. Inhale, right hand high. Easy twist. Lower the right hand to the mat, left hand high. Tuck the back toes and lift the back knee. Now go deeper. Left arm sweeps to reach toward the top right corner of the mat. Right heel presses back as the left fingertips stretch long.

Control.

Left arm back up to the sky, then keep twisting and inhale, lift the torso. Arms reach towards opposite ends of the mat. Left hip moves forward as the left arm stretches even more to the back. Inhale, High Lunge. Sweep the arms overhead. Half Hanuman. Hands Frame the front foot and lower your back knee down. Then right hand plants, sweep the left arm up. Keep the hips square as you twist to the left and lift your gaze. Press the mat away with the right hand and grow even taller through the left fingertips. Watch me unfold, watch me unfold, watch me unfold. Lower the hand, take a vinyasa. Shift forward to plank. Inhale, stay here. Exhale, pull right knee to right tricep. Inhale back to plank. Other side. Exhale, left knee Knee to left tricep. Back to plank. Inhale. Right side, knee to tricep. Take a few more rounds on your own. Come back to plank. Chaturanga.

Exhale.

Inhale, Up Dog. Exhale, back to Downward Facing Dog. Inhale, forward to Plank. Side Plank. Shift the weight into the left hand and take the heels to the left. Sweep the right arm high. Inhale, float the right leg away from the left and bring the right arm by your ear. Now side crunch, right elbow to right knee. Inhale, reach long. Exhale, crunch elbow to knee. Use the breath and flow at your own pace. Pause the next time your arm is by your ear. Come back to plank. Other side, weight comes Into the right hand, left fingers reach high. Then inhale, float the left leg away from the right and bring the left arm by your ear. Crunch it in, left elbow to left knee. Stretch arm and leg long. Breathe in. Exhale, crunch. Keep hips high. Take a few more rounds on your own. 2, 3, 4, 5, 6, 7, 8. The next time your arm is by your ear, stay and reach long. Come back to plank. Exhale, chaturanga. Press to up dog. Inhale. Exhale back to down dog. From down dog, jump through and then make your way down onto your back. Figure 4 crunches. Cross right ankle over left thigh, hands behind your head. Exhale, curl up high. Inhale, release almost all the way down. And exhale, curl up high again. Keep going on your own. Oh, I'll never know what makes this night with all the love. Release all the way down. Switch legs. Cross left ankle over right thigh. Exhale, curl up as high as you can go. Keep tension in the abs. Lower down just halfway. And again, exhale, curl up high. Keep going now for a few more rounds. Working against me.

And gravity.

Release all the way down. Switch legs. Cross right ankle over left thigh again. This time, left arm long, right hand behind head. Exhale, curl up, left elbow to right knee. Keep the abs active. Lower down just halfway. And again, exhale, elbow to knee. Take a few more rounds on your own. Release all the way down. Switch legs. Cross left ankle over right thigh, right hand behind head, left arm long. Curl up, exhale, right elbow to left knee. Inhale, lower almost all the way down. Exhale, elbow to knee again. Use the breath and flow at your own pace. I'm sorry about that. Lower the head down and hug the knees into your chest. Grab behind your hamstrings and rock all the way up, then jump back, Chaturanga. Up Dog, big breath in. Exhale back to Downward Facing Dog. Inhale, right leg lifts. Exhale, step your foot between your hands. Half Hanuman again. Set your back knee down, leg straight. Lengthen spine. Inhale. Exhale, fold. Deepen the breath and send breath into the back of the right hamstring. Keep the hips Square here. Slide the right hip back. Slowly rise back up. Find pigeon. Walk the hands a little forward. Bend the right knee in and align right knee with right wrist and lay the shin bone down. Then scooch the back leg Back and ease the hips towards the mat. Take a breath in. Exhale, fold and release completely. Release your forehead to the ground, or make a pillow with your arms and lay your head on your forearms. For you, for you, for you, for you. Continue surrendering everything down into the mat. Let everything soften. Slowly rise. Tuck the back toes back to 3 3-legged dog. Inhale, right leg high. Now Wild Thing. Exhale, land the right foot back behind you. Then inhale, right arm by your ear, chest to the sky. Feel the chest and the front of the hips open. Back to 3-legged dog. Inhale, right leg high. Exhale back to Down Dog. Inhale, left leg up and back. Exhale, step your foot between your hands. Half Hanuman, back knee down, leg straight. Lengthen, breath in. Fold as you exhale. Breathe deeply as the left hamstring lengthens. Keep the hips square as you continue to breathe deeply here. Start to rise. Pigeon, left side. Hands forward, bend the left knee in and align left knee to left wrist. Lay the shin bone down and slide the hips low. Inhale here. Exhale, fold. Release your head down and just melt into the floor beneath you. Just continue relaxing everything down here and let the breath be slow and even. The sun is over the water. Slowly rise up. Tuck the back toes and inhale back to 3-legged dog, left leg high. Move to Wild Thing. Exhale, step the left foot back behind you. Then inhale, left arm by your ear. Arm stretches long, reach for the floor behind you. Return to 3-legged dog. Inhale, left leg high. Exhale back to down dog. Now lower your knees and come to a seat on your mat. Deer pose. Lay the right shin bone down in front so that it's parallel to the top of your mat, and then lay the left shin bone down so that the left Thigh bone is parallel to the top of your mat. Take a deep breath in. Let the breath out and twist to the right. Take your gaze beyond the right shoulder. Slowly unwind. Take a deep breath in here and fold. Exhale. You might come down onto your forearms, or maybe lower the chest all the way down, arms out long. Closing eyes, we come home. Just let everything go. Rise back up. Other side. Lay the left shin bone down in front and take the right leg behind. Left shin bone. Right thigh parallel to the top of the mat. Take a breath in. Exhale, twist left. Gaze over the left shoulder. Release the twist. Inhale here. Exhale as you fold. Maybe come down onto your forearms or release all the way down. Send breath Breathe into the hips. Come back up. Find Bound Angle Pose. Soles of the feet together, feet drawn in close. Start to hinge forward. Long spine here. Breathe in, keep the spine long, and exhale, soften down even more. Completely release here and let gravity pull you deeper into the stretch. Soften the groin here and let the breath move freely through the body. Slowly rise back up. Begin to make your way down onto your back again. Slowly pull your knees up into your chest. Cross your right ankle over your left knee for a figure 4 stretch. Flex the right foot, grab behind your left hamstring, and gently pull it in. Soften your hips and soften your face. Continue to keep the right foot flexed here as you stretch. Other side now. Left ankle over right knee, left foot flexed, then pull the legs in towards your chest. Let the hips sink heavy into the mat and let the shoulders be soft. Keep enjoying this stretch. Send breath into the left hip. Uncross the legs and pull the knees closely into your chest. If there's any other pose like a happy baby or a twist that you'd like to take, go ahead and explore that now. And then whenever you're ready, relax into shavasana by extending the arms and legs long. Begin to deepen your breath, reawaken the body. Thank you for sharing this practice with us. Namaste. Namaste. That was amazing.

Thanks so much for joining me on my yoga journey, and I'll see you guys at the next one. Bye! Bye!