Vinyasa Yoga Upper Body Strength For Beginners Weight Loss | Vinyasa Yoga Fitness Challenge Day 3
This 30‑minute advanced Vinyasa yoga class is the third day of Rozalia Kieliszkiewicz’s October Fitness Challenge, designed to build upper‑body strength and support weight‑loss goals for beginners. The session begins with a calming child’s pose and a series of tricep stretches, then moves through a dynamic warm‑up, standing sequences (Warrior II, Peaceful Warrior, Extended Side Angle with half‑binds), balance and core work (standing splits, Crow, Boat, Firefly), backbends and hip openers (Wheel, Mermaid, Lizard, Wild Thing), and a series of twists and lunges. The flow emphasizes faster transitions to keep the heart rate up, includes multiple repetitions on both sides, and ends with a 7‑minute shavasana (savasana) focusing on breath awareness and relaxation. Throughout, the instructors (Speaker A and Speaker B) provide clear verbal cues, breathing guidance, and encouragement, reinforcing the challenge’s goal of consistency and progress.
Chapters
Hello, hello, welcome, welcome. Today is day 3 of the October Fitness Challenge. Quite late today, but I swam this morning, so I didn't do the yoga, but I felt like I should still do one tonight, of course, because I want to win the October Fitness Challenge. So I said I have to do it. So it's going to be only a 30-minute flow. It's going to be faster transitions just because I want to be more in like movement kind of thing. Um, yeah, so let's do that. So 30-minute flow, advanced vinyasa flow, uh, with an added 7-minute savasana. All right, cool. Let's begin.
All right. Let's start in child's pose with your knees wide and big toes touching. Release your hips back and down and stretch your arms in front. Begin to arrive as you slowly deepen your breath. Draw each inhale deep into the belly and then surrender a little more into the support of your mat with each exhale. Slowly rise up. Now find a seat on your mat. Tricep stretch. Left hand to right elbow. Use the left hand to gently pull the elbow a little to the left until you feel a stretch through the right tricep.
Release.
Lower the arms down. Walk your hands behind you and bring your feet in front about a mat's width. Wave the knees from side to side. Come to stillness, then recross the legs.
Tricep stretch.
Other side, right hand to left elbow. Left elbow points to the sky, then gentle pull with the right hand. Release the stretch and find tabletop. Roll over your shins and plant your hands. Lateral stretch. Exhale, draw the right shoulder and the right hip together. Look right. Breathe in, pass through center, and then exhale, C-shape left. Keep going on your own. Come back to a neutral spine. Walk the hands forward a few inches. Tuck the toes. Breathe in. Exhale, Down Dog. Firm the hands into the mat and press the hips up and back. Maybe ease the heels towards the mat. Inhale, right leg lifts. Exhale, knee to nose, shift forward, knee hugs in close. Inhale, leg up, 3-legged dog, low lunge. Exhale, step the right foot forward. Inhale, Lengthen the spine. Exhale, forward fold, left foot forward. Chair pose, bend your knees and inhale, reach your arms overhead. Exhale and spill over your legs, forward fold. Stay folded. Inhale, left leg floats up for standing split, hips square. Now Shiva squat, bend your right knee Deeply exhale and draw your left knee behind your right, then back to standing split. Inhale, extend through both legs, land the lifted foot way back, then rise up to a high lunge. Arms sweep overhead. Warrior 2. Spin the back heel down, breath out, hips open to the side, arms out to a T. Place a deep bend in the front knee. And lower the shoulders away from the ears. Inhale, Peaceful. Right arm sweeps up, Extended Side Angle. Exhale, front knee stays bent. Stretch your right fingertips down, left arm by your ear. Actively press the right arm into the right leg. Stay here and find a half bind. Left arm reaches back and around for the right thigh. Spiral the right ribs forward and move the left shoulder back. Stay in the bind. Peaceful Warrior. Inhale, right arm up. Low Lunge. Release the bind and exhale, cartwheel the arms down. Inhale to Plank. Step the front foot back. Exhale, Chaturanga. Lower halfway down. Inhale, Up Dog. Shoulders back. Down Dog. Exhale, lift Flip the feet, hips up and back. Moving on to the second side. Inhale, left leg to sky. Shift forward, bring knee to nose. Exhale. Inhale, 3-legged dog. Left foot forward. Exhale, low lunge. Breath in, lengthen the spine. Exhale, forward fold, right foot to top of the mat. Another chair pose. Inhale, reach up. Exhale, forward fold. Breath in, right leg lifts, standing split. Shiva squat. Exhale, left knee bends deeply, right knee draws in behind the left. Then back to standing Split. Inhale, stretch through both legs. Step your lifted foot way back, then rise to high lunge, arms by the ears. Warrior 2. Back heel spins down to the mat. Exhale, arms open wide. Deepen the bend in the front knee and feel the heat build. Peaceful Warrior. Inhale, left hand up. Exhale, Extended Side Angle. Lower the left fingertips down, right arm by your ear. Press the right heel into the mat and reach through the right fingertips. Take the Half Bind. Right arm reaches back and around. Move the right shoulder back, gaze to the sky. Stay in the bind. Peaceful Warrior, left arm up. Breathe in. Exhale, low lunge. Release the bind, hands to the mat. Inhale to plank. Exhale, Warrior 2. Lower halfway down. Exhale. Inhale, Upward Facing Dog. Open your chest. Exhale to Down Dog. Find Dolphin Pose. Come onto your forearms and walk the feet in close. Press down into the forearms, strong core, and see if you can walk the feet in even closer. For some time, can't stop staring at those oceans. Return to down dog. Press into your palms. Straighten the arms. Walk the feet back. Hips high. Bend your knees. Gaze forward. Inhale. Exhale. Step or hop to the top of the mat. Inhale, halfway lift. 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. Maybe bring the heels of the palms to touch. Release the hands. Slowly roll up to Tadasana. Inhale, circle sweep arms to sky. Soften your knees and exhale, fold forward. Inhale and lift halfway. Left foot back, low lunge. Exhale, Warrior 2 again. Back heel down, rise up. Now pivot the front toes in, face the side. Inhale, hands to your hips. Exhale, wide-legged fold. With a long spine, hinge forward, hands to the mat. Breathe gently here. Soften into the stretch. Now Firefly. Walk your hands back, ground through the palms, then hug your shoulders with your inner knees and extend your legs. Draw the sitting bones back as you stretch the toes forward. Lower your feet back down and return to wide-legged fold. Low lunge, walk your hands to the front of your mat. Inhale, high lunge, sweep the arms overhead. Now sweep your arms back and around to Reverse Prayer. Then set the feet for Pyramid. Back foot steps up a bit, back foot to 45 degrees. Square the hips. Inhale, lengthen the spine. Exhale, reach the sternum forward and then fold. Relax the head and neck. Let the front of the shoulders and the right hamstring start to open. Hands to the mat, step forward, forward fold. Then put a soft bend in the knees and slowly roll up to Tadasana. Inhale, find Chair Pose again and hold. Now see if you can sit the hips even deeper. Diver's Pose. Sweep the arms by your sides and hinge forward to a flat back. Maybe lift the heels up and straighten the legs, and then bring the torso down to 45 degrees. Pull up through the core as you hinge even further forward. Crow pose. Bring your hands to the mat and push palms down. Let the knees come to your triceps and look. Forward, tilt forward, maybe lift your feet off the ground. Keep pressing down through the hands while lifting up through the core. Release the feet down. Exhale, forward fold. Inhale and lift halfway up, right foot back, low lunge. Exhale. Return to Warrior 2. Back heel spins down. Rise on up. Swivel the front toes in. Breathe in, hands to your hips. This time, hands stay at the hips as you bow forward. Let the torso relax down and take a few breaths here. Without your heart. Release. Bring the hands to the mat and find Firefly. Walk the hands back, ground through the palms, then hug your shoulders with your inner knees and extend your legs. Lift through the core, scoop the navel up and in. Lower your feet back down and return to wide-legged fold. Low lunge, stay folded, crawl your hands to the top of your mat. Inhale, high lunge, arms to the sky. Arms sweep down and back, reverse prayer. Then set your feet for Pyramid. Step the back foot up, hips square. Inhale, lengthen. Exhale, fold over the front leg. Let your torso drape down as you soften into the stretch across your shoulders and in your front hamstring. Hands down, step back. Move through your vinyasa. From Down Dog, Inhale, right leg high. Exhale, twist the knee across to the left elbow. Then find Broken Triangle. Kick the right leg out long, spin the back heel down, left arm reaches high. Now lift the right foot off the ground on the inhale and hold. Press the mat away with the right hand.
Nice.
Lower the hand down, back to 3-legged dog. Inhale, right leg high. Exhale, low lunge. Inhale, high lunge. Sweep the arms overhead, hips stay square. Take a twist, right arm back, left arm forward. Keep twisting. Move the right rib cage back. Inhale, high lunge, arms to the sky. Move to half Hanuman, hands to the mat, back knee down, then straighten the front leg. Then take a twist and sweep your right arm up. Hips stay square, right shoulder moves back. Take your gaze towards the fingertips. Hand down, move through your vinyasa or step back to Down Dog.
1, 2, and—
From Down Dog, left leg lifts on the inhale. Exhale, twist the knee across right elbow, then move to Broken Triangle. Kick the left leg out long, spin the back heel down, right arm up. Inhale, left leg lifts. Hold here. Drive the left inner heel higher. And down, back to 3-legged dog. Inhale, left leg high. Exhale, low lunge. Inhale, high lunge. Sweep the arms overhead. Exhale, twist. Twist. Reach your left arm back, reach your right arm forward. Reach long through the fingertips as you twist. Inhale, High Lunge, arms to the sky. Half Hanuman, hands frame the front foot and lower your back knee down. Then sweep your left arm up. Hips square, spin the left ribs to the sky, gaze high. Lower the hand, take a vinyasa. Now step or jump through to a seated position. Boat Pose. Reach your arms forward, engage your belly, then lean back and straighten your legs. Reach left, twist left. Exhale, lower the right leg.
Inhale.
Right leg lifts, come center, twist right, exhale, arms right, lower the left leg. Take a few more rounds on your own. Come back to center and hold. And release. Come back to an easy seat. Transition to lying on your back. Wheel. Feet hip width. Place your hands by your shoulders, fingertips point towards you. Come first onto the crown of your head, then slowly straighten the arms. Drive the hips Press through the hands and the feet. Feel the shoulders and chest open. Exhale, release to your back. Another Wheel Pose, hands by shoulders and press up. Slowly walk your feet away from your hands and straighten the legs. Feel the shoulders and the chest open. Closer to mine. Return to wheel. Walk the feet out. Return to wheel. Exhale, release. Now take the feet out wide to the edges of your mat and let the knees come together. Then slowly windshield wiper the legs side to side. Just let the lower back release. Keep the rhythm. Keep the rhythm. Then find stillness. Slowly pull your knees up into your chest, grab behind your hamstrings and rock yourself all the way up. Exhale, plant your palms and step back to Downward Facing Dog. Inhale, sweep your right leg high. Slowly bring the right knee Step forwards and align right knee with right wrist, then lay the shin bone down. Mermaid. Bend your left knee, reach your left arm back for the left foot and slide your toes into the left elbow crease. Then reach the right arm up, bend at the elbow until the hands connect. Once you find a comfortable spot to be in for a while, slowly square the hips and square the shoulders. Release the back foot, back leg long. Now back to half Hanuman. Firm your hands into the mat and straighten the right leg out long in front of you. Then take your right heel across your mat. To the left and rotate the right toes to the center for an IT band stretch. Take a breath in. Exhale, fold. This may feel intense, but try to relax into the sensation all along the outer right thigh. Rise up, then find Lizard. Slide your right foot out wide to the right, sole of the foot to the mat. Bend the knee and stack knee over ankle. Let's prepare to twist. Right toes point more to the side, right hand to right thigh. Press the hand into the thigh and twist right. Melt the left hip toward the mat. I'm here with this wine in my hand and it curls my tongue as if you're Slowly unwind. Tuck the back toes, back to 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. Arm stretches long, reach for the floor behind you. Back to Three-Legged Dog. Inhale, right leg high. Exhale, back to Down Dog. Inhale, sweep your left leg high. Now shift forward and align left knee to left wrist. Find Mermaid. Bend your right knee and capture the inside of the right foot with your right hand, then slide the toes into the elbow crease. Left arm reaches high, bend at the elbow and connect the hands. Once you've found an Find a good place to settle. Let the hips soften down as the chest lifts high. Now let the foot go, back leg long. Move to Half Hanuman. Ground the hands down. Down and lengthen your left leg in front of you. Then slide the left heel over to the right, left toes point to the center for an IT band stretch. Take a deep breath in and fold. Exhale. Soften the shoulders and neck here. Feel the outside of the left thigh lengthen. Oh, we Rise back, then move to Lizard. Slide your left foot out wide to the left, bend the knee and stack knee over ankle. Swivel the left foot to point more to the side. Left hand to left thigh. Press the hand into the thigh and twist. Left shoulder moves back. Gaze left. I am flow. Gently unwind. 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. Ground the heels down, press the hips high, maybe let the head hang back. Return to Three-Legged Dog. Inhale, left leg high. Exhale, back to Down Dog. Lower the knees, then make your way onto your back again. Plough Pose. Lift your legs up to the sky, reach your hips high, and let your feet fall to the earth behind you. For a more active plough, lift your kneecaps and press through the feet. Push through the palms. And slowly curl your spine all the way down to the ground. Happy baby. Bring the knees up, then take them wider than your rib cage. Reach for the outer feet or the hamstrings. Gently pull down with the hands. Flatten your whole back onto Flatten your shoulders against the mat.
Release.
Pull your knees up close to your chest. Take one last big breath in. Relax into shavasana.
Relax into shavasana.
Start to become more aware of your breath once more and gently wiggle your fingers and your toes. Thank you for sharing this practice with us. Namaste.
Namaste.
I will go into your heart. I will go into your heart.
Thank you so much for joining me on, uh, Vinyasa Flow. And I'll see you guys tomorrow. Bye.
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