Yoga for Strength and Balance: 20-Minute Flow

Hey there, welcome! My name is Rosalia. Thanks for showing up at my channel. Today we are doing a 20-minute vinyasa flow that focuses on strength and balance. So in this yoga flow, we're going to focus on standing poses and arm balancing poses. Now it's possible that I won't be able to do all the arm balancing poses. Um, we are following Down Dog app and they typically surprise me. I never actually know what kind of flow I'm going to do, so bear with me. We're both learning together. Um, good luck.

Back all the way down onto your mat, bring the soles of the feet together and let your knees open wide, and just let yourself be heavy for a moment, and then start to deepen your breath. Stay here and take a deep inhale and a heavy exhale. And one more here. Inhale and exhale. Extend the left leg long and hug your right knee into your chest. Stay here for a few breaths. As you continue to draw the right knee up, allow the right outer hip to drop down towards the mat. Other side now. Extend the right leg long, left knee to chest. Draw the left outer hip down as you continue to hug the left knee in. Draw the other knee up towards your chest. Hug the knees in. Grab behind your hamstrings and rock yourself all the way up. Then roll over your shins and find tabletop. Press firmly through the hands, tuck your toes, and hover your knees just an inch off the mat. Fire up the core. Now find Downward Facing Dog. Exhale and lift your hips up and back. Make any adjustments you need to here, maybe walk the hands forward or the feet back. Then press the hands down into the mat and reach the tailbone high. Inhale, right leg lifts, low lunge. Exhale, step the right foot forward, coming into Warrior 2. Anchor the back heel down, then inhale up, arms out to a T. Deepen the bend in the front knee and feel the heat build. Inhale, peaceful, right arm sweeps up, extended side angle. Exhale, Front knee stays bent. Stretch your right fingertips down, left arm by your ear. One long line of energy from your left heel all the way through your left fingertips.

Peaceful Warrior.

Inhale. Exhale, low lunge, windmill hands down. Exhale, forward fold, left foot forward. Urdhva Hastasana. Breathe in, arms to sky. 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. Stand up as tall as you can here, even if you have to bend the extended leg in a bit. Soften your face and neck as you continue to stand tall. Back to Malasana. Slowly lower your right foot back to the mat, then release the bind. Squat your hips down low. Breathe in, press through the feet and rise up. Return to Malasana squat as you exhale. Stay for the inhale. Breathe out, release to forward fold. Inhale, halfway lift, left foot back. Breathe out, low lunge. Find a brief side plank, right foot back, right arm up. Move to tree. Take your right foot to the inner thigh or calf. Ground down through the left hand, hips stay high. Lower the hand and foot to the mat. Find plank. Exhale, chaturanga, elbows bent to 90 degrees. Inhale, upward facing dog, open your chest. Exhale, down dog, flip the feet and press back. Onto the second side. Inhale, sweep your left leg high, left foot forward. Exhale, low lunge. Warrior 2, back heel to the mat. Inhale up, arms wide. Shift the front knee a bit to the left, open the hips and gaze left. Inhale, peaceful, left arm up and back. 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. Firm the left arm into the left leg here. Inhale, Peaceful Reach up and back. Exhale, low lunge. Cartwheel the hands down. Exhale, forward fold. Right foot to top of the mat. Urdhva Hastasana. Inhale, arms sweep up. Separate your feet wide. Come back to Malasana. 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 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 low. Rise up as you inhale, press the palms overhead, and exhale back to Malasana. One more inhale, exhale and fold forward. Inhale, halfway lift up. Right foot back, exhale, low lunge. Side plank, left foot steps back, inhale the left hand up. Find a tree, guide your left foot to your inner thigh or calf. Press the mat away with the hand and rainbow the hips high. Hand and foot down, find plank. Lower halfway down. Exhale. Inhale, up dog. Flip the feet. Down dog. Exhale. Bend your knees. Look forward. Inhale. Exhale. Step or fly to the top of your mat. Inhale and lift halfway. Exhale, forward fold. Inhale, urdhva hastasana. Stretch fingertips to sky. Exhale, Tadasana. Left knee up, breathe in. Left peace fingers to left big toe for Utthita Hasta. Right hand to right hip. Now extend your leg out on the exhale. Relax the shoulders down away from the ears and steady your gaze. Keep hold of the foot and sweep the leg out wide on the breath out. Reach your right arm out to the right and gaze over the right thumb. Feel expansive here and steady your gaze on a single point. Energize through the standing foot, grow taller. Sweep the leg back to center. Breath in, Warrior 3. Arms overhead, tilt forward and sweep the left leg back.

Just to show you—

Arms right by the ears, feel the shoulders and the upper back work. High lunge. Bend the front knee and land the back foot down. Inhale, arms overhead. Now turn to the left, toes slightly in, hands to your hips. Keep hands on hips. Exhale, fold forward. Breathe gently here and soften into the stretch. 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 hug in as you balance here. Draw the shoulders back and down. Lower your feet back down and return to wide-legged fold.

Star pose.

Inhale, press down through the feet to rise up, arms reach tall overhead, low lunge. Exhale, turn to the front of your mat, hands down. Inhale to plank and move through your vinyasa. Breathe in and gaze forward. Exhale, step or float to the top. Inhale to a half lift. Exhale to fold. Urdhva Hastasana. Breathe in, arms to sky. Exhale, find Tadasana. Stand tall. Right knee lifts for Utthita Hasta, second side. Breathe in, right peace fingers to right big toe, left hand to hip. Straighten the leg out. Exhale. Stand tall, then soften the shoulders down. Keep the breath steady and reach through the right heel. Continue to hold the foot and sweep the leg out wide. Exhale, left arm reaches left, gaze left. Steady your eyes on a spot beyond your left thumb. Press down through the standing foot and stand taller. Carry the leg center again.

Big breath in.

Inhale. Warrior 3, arms by ears, hinge forward, right leg sweeps back. As you hold here, keep drawing the biceps back by the ears. Find High lunge, big step back, front knee bends. Inhale, arms overhead. Face the right, toes slightly turned in, hands to hips. Hands stay at hips, hinge forward and fold. Let the torso relax down and take a few breaths here. 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. Draw the sitting bones back as you stretch the toes forward. Find a broadness across the collarbones.

Woo! Hard.

Lower your feet back down and return to wide-legged fold. Inhale up for star pose, reach high. Low lunge, exhale, turn to the front, hands down. Inhale plank and take a vinyasa on your own. Now lower your knees and come to a seat on your mat. Janu Twist. Left leg long, right foot inside left inner thigh. Right hand behind you, left hand to your knee, and twist right. Move the right shoulder back. And take your gaze beyond the right shoulder. Release the twist. Inhale, lengthen your low back, reach your crown tall. With a long spine, exhale, fold over the leg. Feel the stretch in your left hamstring and breathe here. I'm coming in. Come back up. Other side, right leg long, left foot to right inner thigh. Janu Twist. Left hand behind you, right hand to your knee, and twist left. Move the left shoulder back and take your gaze over the left shoulder. Gently unwind. Inhale, keep your lower back long, then fold over the leg as you exhale. Take a few breaths here as you slowly open up your right hamstring. There's a part of me Slowly rise back up. Reverse tabletop, hands behind you, soles of the feet flat to the mat. Lift the hips high. Exhale, lower back down. Make your way onto your back. Slowly pull your knees Up into your chest. Exhale, knees drape to the left. Extend your right arm to the right and gaze right. Heavy the right shoulder into the mat as you twist. Just settle in here and let everything be heavy. Go south, go safe. Open hands are hard to hold on to. Unwind. Bring the knees back to center. Other side. Knees to the right, gaze left. Exhale, melt the left shoulder down towards the mat. Allow the body to settle here, everything relaxed, everything heavy. Slowly unwind, then draw your knees up tightly into your chest. Take one last big breath in. Exhale, release the arms and the legs long on the mat for shavasana. Become aware of your breath once Once more, start to move your fingers and your toes. Namaste.

Thank you so much for tuning in to that amazing 20-minute flow. I hope you I hope you enjoyed that. Um, so yes, I am on a mission to go viral so I can reach tons and tons and tons of people in this world and share health, love, and light, uh, to teach people that healing comes within. And as a result, I need to reach the whole world because we know that the world is in shambles right now. So please help me go viral by liking my post, commenting, and sharing with your friends. Alright, bye!