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Full Body Flow – Intermediate Vinyasa Flow Yoga Workout {35 min}

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hi guys welcome to our practice name this will be a full-body flow to just get you nice and opened up the shoulders and in the hips side body so let’s start lying down on our back please cross your right ankle over the top of the left knee press your right knee open keep that right foot flexed and draw your left knee in towards the chest stretching right hip let’s release the left foot back down on the Mount reach your arms out to the sides we’ll take a twist so lift your hips and ship them to the right cross your right thigh over your left and then drop both knees over towards the left side of your mat right shoulder needs to stay pressing down on the ground let’s not cross the legs lifting back through to Center centering the hips let’s cross our left ankle over the top of the right knee press your left knee open and draw the right knee in towards the chest reclined pigeon on the second side let’s set the right foot down arms out bring the hips over to the left cross your left leg over your right and drop the knees slip the knees back up up cross the legs draw your knees in towards the chest holding onto the backs of the thighs come up to your tabletop pose go onto hands and knees finding cat and cow inhale drop the belly lift the gaze curl tailbone up exhale round the spine chin to chest three more inhale reach exhale round two more last one really getting mobility in the shoulders and lower back exhale press fingertips into the mat come back to your neutral tabletop pose walk your problems a few inches past the shoulders curl the toes under downward dog so it’s our first downward dog so maybe bend the knees quite a bit here we’re focusing on the lengthening the spine more than anything else curling tailbone up pressing the chest of the thighs and then over time the heels will start to drop a little bit closer to the mountain let’s come forward to plank pose leading over onto your right hand turn to the outside edge of your right foot left arm reaches up side powering up the core gauging the obliques bring the left hand down switch sides right arm up pressing into the hips and lifting them up as high as you come lower the right palm down and come down onto the belly toes will point back find Cobra back to downtown let’s look forward in between the hands and walk your feet up finding a ragdoll fold so feet are hip-width distance apart bend your knees a lot to hold on to opposite elbows and maybe sway a little bit from side to side so a little bit of a traction in the upper back stretching out into the hamstrings and goals cap release your fingertips to the mat to bend your knees a lot and roll all the way up to stand no rush here sending up nice and tall let’s reach our arms up overhead and bring your right knee in with you so using your hip flexors here to draw the right knee in towards the chest as close as you can take an inhale to lengthen and as you exhale reach the arms and the right foot back warrior three keep your left knee bending nice and low inhale come all the way back up bring your right knee in towards your chest left leg is straight exhale bend the left knee reach the right leg and the arms back heart forward inhale lift up exhale last one hold here bend your left knee a lot more Swan pose fingertips are spreading look forward and let’s drop our right foot down on the ground fingertips to the mat walk your palms over towards the right side of your mat for a wide legged forward fold so relax the head here then walk your hands a couple inches forward till the palms are underneath the shoulders left hand is underneath your head right arm extends up for a twist drop the right hand down switch sides inhale left arm up exhale bring it down walk your hands back towards the top of the mat finding a low lunge right knee down on the ground arms are extending up make sure your left knee is not going past your ankle lower belly is drawing in let’s bring our fingertips down on the ground we’re going to straighten into half splits let’s see if you can bring your hips all the way down onto your right heel as you fold forward we’re going to interlace our fingers behind the lower back and reaching the knuckles up and over so press the shoulders away from the ears squeeze your shoulder blades behind you take two more breaths here so engaging our core start to lift the upper body back up keep the arms as they are bend into your left knee and come into your standing splits so you’re standing on your left leg your right leg is reaching up and back your knuckles are reaching up and over bring your fingertips to the ground and let’s find our flow step your right foot back inhale plank pose exhale lower to your belly point your toes back Cobra exhale down dog you slip your feet forward in between the hands find a ragdoll forward fold release fingertips to the mat bend your knees a lot roll all the way up feet are hip-width distance apart palms are shining forward reach the arms up this time you’re bringing your left knee in with you pull the lower belly in lengthen the upper back so inhale here and then exhale reach the arms and the left leg back as you bend a lot into your right knee inhale come on up so engaging the hip flexors then exhale engaging the hamstrings and the glutes to lift that back leg last one inhale rise exhale swan pose or holding here pull the lower belly in to protect the lower back back of the neck stays long we’re going to come into our low lunge left toes fingertips down on the mat sorry not low lunge walk your hands over towards the left side of your mat wide legged forward fold so both feet are parallel to the short edges of your mat the same thing let’s keep our left palm underneath our face right arm up find a twist roll your right shoulder back and drop it down switching sides right hand down left arm up bring your fingertips not walk back this time in your low lunge so left knee to the ground inhale arms up stretching the hip flexors is you drop the hips lower tailbone anchors down fingertips to the ground straighten your right leg and drop your hips onto the heel interlace your fingers behind your lower back the more unusual way and then die forward lifting the hands off of the lower back hold the shape with the palms and the arms just start to lift your chest up a little bit standing splits so bend into your right knee come to stand on your right leg and extend the left leg up and back so you need to engage the glutes lean the chest forward let’s drop our fingertips to the mat and take a flow left toes back inhale plank exhale lower to the belly inhale Cobra exhale down dog lift the heels high off the map bend the knees look past your palms step or hop both feet in between the hands find a halfway lift inhale exhale fold press this down let’s draw the hands at the heart all right so almost the same thing stand tall on your left leg bring your right knee in those of you that would like to take this a little bit further can straighten the right leg hands come out the heart warrior three right leg kicks back keep your left leg straight this time as you lean the chest at most your parallel to the ground press into your back heel coming into our warrior to bend your left knee drop your right foot down spin your back foot parallel to the short edge of your mat and then both arms are extending out so lifting is bent here pressing that left knee open dropping the hips let’s reverse our warrior right hand down left arm up back to our warrior two straighten your left leg take triangle hips go back heart reaches forward sliding your left hand down your left leg right arm up bring your right hand on your waist start to look down as you bend into your left knee and bring your hands to the mat so from here we’re going to draw our knee in towards the chest and pick up the left foot find three-legged dog left leg reaches up and back bending the left knee and opening up that let’s straighten the left leg and step your left foot forward few inches behind your left wrist roll to the outside edges of both feet lean onto your right hand and extend the left arm up and over a bicep along the ear back to our plank pose inhale exhale chaturanga Cobra or upward facing dog exhale down dog let’s lift the heels off the ground bend the knees look forward step or hop halfway lift exhale fold press the stand hands at the heart standing on your right leg left leg brings in knee to the chest spread the fingertips and toes if you’d like to go further straighten your left leg hands at the heart warrior three taking your left leg back standing tall on your right keep your right leg straight and from here we’re coming to warrior two so you need to bend into your right leg drop your left foot down parallel to the shortage of your mat arms out reversing your warrior left palm down right arm up back to warrior to triangle pose straighten your right leg chest forward hips back right hand down left arm up let’s bring our left hand on our weights start to look down and bend into your right knee drop your palms to the mat lift your back heel off the ground and then you’re going to squeeze your knee in towards your nose lift the right heel off the ground and then three like a dog right leg reaches up and back right knee bends and opens pressing the left heel a little bit closer to the mat let’s straighten the right leg and step your right foot forward a couple inches behind the wrist turn to the outside edge of both feet lean onto your left palm reach your right arm up and over let’s bring the right hand down find your flow inhale plank exhale chaturanga inhale upward facing dog exhale down dog let’s set the knees on the ground and swing your legs forward so sitting up nice and tall you’ll want to bring your right knee in towards the chest and we’re going to find a bind from here so bring your right elbow to the inside of the right thigh and maybe all you’re doing is planting your palms on the mat and leaning your chest forward if you’re playing with your bind you’re going to reach your right arm behind the right leg left hand behind the lower back interlacing your fingertips and pulling your left shoulder back so it’s using the version that works for you today coming back to Center releasing the hands bring your right foot to the inside of the left thigh arms up exhale fold let’s bring the hands in and lift the chest right palm we’ll go behind you left arm reaches up and over as you press into both legs to lift the hips release set the hips back down on the mat bring your knees in towards your chest crossing up the ankles so squeeze the legs in as close as you can towards your body plant your palms into the mat and pick up set the hips back down second side left leg in right leg out so finding our bind bring your left elbow to the inside of the thigh maybe just keep your hands on the ground if you’re taking your bind left arm will wrap around the outside of your left thigh right arm will reach back to grab fingertips pull your right shoulder back if you have your bind release left foot to the inside of the right side inhale arms reach exhale fold walk the hands in lift the chest let’s bring our left palm back behind us reach your right arm up and over lift the hips leaning the head back up it feels comfortable sending the hips back down bring your knees to your chest cross the other ankle on top plant your palms into the mat and pick up set the hips back down find downward-facing dog let’s reach our right leg up towards the sky and as you exhale step your right foot forward in between homes warrior two back foot spins parallel to the short edge of your mat both arms extend up pressing your right knee open let’s interlace our fingers behind the lower back roll your shoulders down and away from the ears and then dive forward to the inside of both legs both knuckles reaching up and over bring your palms back to the mat straighten your right leg turn your right toes in and find a standard wide legged forward fold crown of the head stays lifted off of the back walk the hands out lift the chest turn your right foot back out again and Bend into your right knee so just like your warrior two legs and let’s bring our right hand towards the right foot maybe planting the palm down on the mat as you sink your hips and then your left arm will reach up and over extended side angle bring your left hand on your waist right fingertips a couple of inches past your right foot half moon standing tall on your right leg left leg extends back behind you and then maybe the left arm reaches up as well step it back into your downward-facing dog left leg reaches up step your left foot forward warrior two pressing the left knee open and let’s interlace our fingers behind the lower back once more and then dive forward to the inside of both legs right at the middle of your mat press the shoulders away from the ears lengthen the crown of the head down stretching the neck drop the hips a little lower bring your pumps the match straight your left leg turn your left toes in wide legged forward fold walk the hands back out turn your left toes out Bend into your left feet bring your left hand beside your left foot and reach your right arm up and over extended side angle keep pressing into your right foot and roll the right shoulder back bring your right hand on your waist left fingertips a few inches past the foot half moon so standing on your left leg extending the right leg back and up right arm extends up as well downward dog feel free to stay here for five breaths or we’ll take a vinyasa inhaling forward through the plank exhale chaturanga inhale upward dog exhale downward facing dog let’s come back into plank pose and lower onto our forms so elbows are a little bit more narrow than your shoulders fingertips and knuckles are pressing into the ground holding your forearm plank if you need to you can always lower your knees on the ground otherwise we’re here for about ten breaths walk the feet in lift the hips dolphin pressing the chest towards the thighs almost exactly the same thing as downward dog except that your whole forms are down on the mat instead of just your palms and your hands are a little bit more narrow than they would be in down dog walk the feet back out until the hips can come down on the mat press Winx pose chest is lifted or your heart back down take an easy Child’s Pose knees together arms reach to the sides of the legs or head to the Mount slowly roll back up to seated in a wide legged forward fold so opening up the legs sitting up nice and tall feel free to bend the knees a little bit here they really don’t need to be perfectly straight I’m just going to fold right to the middle five more breaths right here walking the hands back and lift the chest bring your legs face forward straighten out in front of you reach your arms out fingertips and toe is active and lower slowly all the way down onto the back once your lower back is down on the ground to keep the upper back lifted and pull your right knee in towards the chest hover the left heel off the mat squeezing in spread through the toes pull the lower belly down and switch legs left knee and right leg out bring both knees in keep the upper back lifted and then straighten the legs up towards the sky reach through the fingertips curl tailbone up try to lift it off the mat and lower release feet to the ground arms out to the sides palms facing up feet are hip-width distance apart find bridge pose press your feet into the ground curl tailbone up lift the hips lower back mid back off the Mount unwind draw your knees wide into the chest those of you that would like to go deeper can take happy baby holding on to the feet as you stack the ankles over the knees elbows States the insides of the legs and help press the legs open a little wider maybe rocking gently here if you’d like to take it one step deeper hold on to your big toes with your two-piece fingers straighten the legs out to the sides bend the knees relax shavasana take up lots of space get really comfortable settled sending yourself up in a way where you won’t need to fidget or readjust anything notice if you’re still tensing up the facial muscles or if you still have tension left over in the shoulders or upper body let your body be completely heavy and rest down on the ground come back to whatever breath feels natural to you thank you so much for doing this practice with me namaste you

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