Full Body Power Yoga Flow | Sweaty 14 Minutes Vinyasa Flow | All Level Yoga

Full Body Power Yoga Flow | Sweaty 14 Minutes Vinyasa Flow | All Level Yoga



Hi Guys! So today we will do a series of Vinyasa Flow
together so sit at the top of your mat
and set your intention for the day
gratitude , love and peace
and as you inhale you interlace your fingers
and bring your forehead down to the ground
and as your exhale slowly bring your head up
and get ready on all 4
for your first cat cow
as you inhale you arch your back up
and as you exhale you round your spine
This is a simple exercise to get some deep stretches going
exhale
inhale
exhale
inhale
you can start moving your body from side to side
through this exhale and inhale
to get the stretches that makes you feel comfortable
inhale
exhale down
so we gonna start off with balancing table pose
reach your left hand straight and right leg straight
and you bring it in to your chest
as you inhale
and you exhale
inhale
and you exhale
for those looking for advanced version
you can start to hold your leg
your left hand to your right leg
to balance it out
now you switch off to the other side
your right hand and your left leg
straighten it out and you inhale
you bring it in to your chest
and as you exhale stretch it out
inhale
to your chest
and exhale
you can do the deep stretch by holding your
right hand to your left leg and you balance it out
breath
now as you exhale get back on your all 4
tuck your back leg under
and get on your first downward facing dog
you can start to pedal your leg out
to get stretches
out and get ready for your first vinyasa flow
so if you’re ready
inhale as you come to a high plank
exhale as you come down
inhale upward facing dog
exhale we will meet up in downward facing dog
and as you inhale
bring your left leg up 3 leg dog
and as you exhale
bring it right to your chest
inhale up
exhale bring it to the left hand
inhale up to 3 leg dog
exhale to the right hand
inhale up
as you exhale you hold it there
and as you inhale
put your left feet down
you bring your up to the side angle twist
and if you want a deeper stretch
you can lower your back leg down
and hold it with your left hand
for twist side angle pose
and as you inhale
lower the back of your right leg down
and raise your hand up for low lunge
and as you exhale
bring your hand down
as you sit your hip back
and straighten your left leg
for a stretch
you can use yoga block to help you
Be gentle with your body and spread love
and as you are ready
bring your left leg forward
for a couple of breath as you remember
why you do this yoga practice today
before you exhale up to a high lunge
inhale
as you exhale bring your hand down
and shift your left leg back
for a chaturanga
inhale upward facing dog
exhale downward facing dog
get ready as you do it on the right side
inhale up
exhale down
inhale up
as you exhale bring it to your right hand
inhale up
exhale to the opposite left hand
inhale up
exhale down hold it there
and lower your leg gently
as you prepare for side angle twist
for this you can lower your left leg
and hold it with your right hand
for twist side angle for a deeper stretch
and when you’re ready
inhale as you bring both your hand up
for low lunge
and as you exhale you fold forward
and bring your hip back
just make sure to point your right feet up
to engage your muscle
and as you exhale bring right leg
forward
for preparation for high lunge
as you tuck the back of knee
and as you exhale bring both your hand up
and as you exhale bring both your hand down
and get ready for chaturanga
inhale upward facing dog
exhale downward facing dog
bring your left leg up inhale
bring it to your chest and plant it forward
for warrior 1
and reach out for warrior 2
as you inhale
move back to reverse warrior
as you exhale
plant forward
for extended side angle pose
if you’re looking to stretch your core more
you can reach both arm up
as you inhale
bring it back to warrior 2
and straighten your front leg
as you exhale
back to reverse warrior
and as you inhale reach forward for triangle pose
as you exhale straighten your body
and get ready for half moon pose
by leaning forward
and you can use yoga block to assist you
if you cannot reach the floor
for a standing split
and get ready as you exhale
you bend your knees and bring your right leg to your left knee
inhale up
exhale down
and inhale up
remember to flex your feet
and exhale down
inhale up
as you exhale
prepare to bring your right feet beside your left feet
inhale forward fold
exhale chair pose
and get ready for a side twist
as you bring your palm together to the side
you can open up your hands if you want a longer stretch
inhale all the way up
exhale bring your hand to your chest
and forward fold
inhale half-way lift
exhale jump all the way back
or walk your feet back
for chaturanga
inhale upward facing dog
exhale downward facing dog
as you inhale
bring your right leg up
exhale come up softly to a crescent pose
and as you exhale
open up to warrior 2
inhale up
reach back for reverse warrior
as you exhale bring your right hand
near your right feet
for extended side angle pose
and as you inhale up to warrior 2
straighten your right leg
and reach back to reverse warrior
inhale in one breath to exhale to
for triangle pose
and one more breath here
as you get ready to soften your leg
and reach forward to half moon
you can balance on a block if you want
and remember to flex your leg
reach your right hand down
for forward split
inhale up
exhale bend
inhale up
exhale bend
inhale up
exhale bring your left leg forward
for forward stretch
inhale
exhale to chair pose
inhale
exhale to side angle twist
open up your hands
if you want a deeper stretch
and as you exhale come all the way up
inhale
exhale forward fold
and chaturanga
inhale upward dog
exhale downward facing dog
inhale bring your left leg up
stack your hip
and fold your leg as you
reach back
for Camatkarasana , wild thing
as you plant your feet firmly to the ground
as you inhale slowly
bring your hand and feet to the mat
and as you turn over and stack your leg
on your left side
for side plank
if you are looking to do more advance pose
you can lift your right leg up
for one breath
and as you inhale
back to a plank
to chaturanga
exhale to downward facing dog
and as you inhale lift your right leg up
and fold your leg
as you stack your hip and turn
your body for wild thing pose
one more breath
and as you exhale
bring your hand back to a plank
and turn over to the right side
as you stack your hip for side plank
you can lift your leg
up for advanced pose
and inhale chaturanga
and downward facing dog
as you exhale
stay here for a couple of breath as you
calm your mind down
as you inhale lift your left leg
and as you exhale
bring it to your chest
and smoothly step forward
as you come up to crescent pose
one more breath here
as you exhale straighten your leg and fold forward
for forward standing split
inhale
exhale bring your right leg to your left feet
inhale up
exhale fold
inhale up
exhale fold
flex your feet
one more breath
as you inhale
exhale bring your leg down
and turn your body
to the middle
and come to a forward standing fold
twist as you reach your left hand up
inhale as you switch hand
exhale and you lift your right hand up
inhale as you come to side stretch
lean on one side exhale the other side
inhale
up exhale down
turn your body
to the front
as you bring your left leg back
for chaturanga
inhale upward dog
exhale downward facing dog
inhale lift your right leg up
exhale land softly down
to crescent pose
inhale lift your leg up to standing split
as you exhale
slowly bring your left leg to your right leg
inhale up
exhale down
inhale up
exhale down
hold it there for one breath
bring your left leg down to warrior 2
and shift your right leg forward
as you bend down
for a forward fold stretch
hug both your hand forward
and shake your head yes and no
as you prepare for side twist
set your right hand down the floor
and left hand up
look up
and switch the other side
one breath at a time
as you prepare to
get to a side stretch
on the right
inhale
and exhale
inhale
and turn to a low lunge
bring your right leg back
for a vinyasa chaturanga
inhale upward dog
exhale downward facing dog
step or hop your leg forward
as you inhale half-way lift
exhale fold forward
inhale all the way up
we will meet in a seated position
stretch forward to a child pose
one breath at a time
remember why you do this yoga flow
today ground yourself
back
and breath
breathing is a very important
part of yoga
remind yourself that every breath is life
sending love to your body
and as you slowly raise back up
shift your left leg forward
and fold it
sit tall
into pigeon pose
and bend forward
for forward stretch
Kapotasana is great pose
to stretch your hip
and train your hip flexibility
reach as far forward as you can
rest your forehead to the ground
rise up slowly
as you inhale
now reach your right hand back to your right leg
for a deeper stretch
as you exhale
release your leg
and switch to the other side
as the right leg come forward
and as you fold forward
to Kapotasana
pigeon pose
rest your forehead on the ground
breath in
and breath out
and as you are ready
slowly rise up
support with your arm
and roll your neck
in a circle
to loosen up your muscle
now reach back
with your left hand to your left leg
for a deeper stretch
as you exhale
bring both your leg
to the front
together
and slowly press it down
if you can
if not you can use a block
at the side
and stretch
twist back
and stretch
and then on the other side
and do the same
if you can
but don’t strain your neck
and reach forward
to touch your toes to your forehead
if not you can always use a block
and slowly rise up
now you fold the left leg in
and reach forward with your right hand to right leg
for a single leg forward fold stretch
and then now you swap to the other side
and stretch
now bring both your leg forward
to the front of the mat
and do a forward stretch
hold your leg if possible
or hold the big toes
you can always work yourself slowly up towards it
and sit in a cross legged position
as you breath roll your neck
and your body
in a circle
to loosen up
you can bring your hand
up to a stretch
as well
as you breath in
bring both hand interlace it together
and stretch your
back muscle
and as you exhale bring your palm back together
as you complete this yoga practice
I hope you guys enjoyed this video
and I will see you next time
bye !


Full Body Power Yoga Flow | Sweaty 14 Minutes Vinyasa Flow | All Level Yoga


All credits go to 버디Birdie Liau