Vinyasa Yoga Flow - Stretch and Strengthen

1. Introduction: Hi everyone. Welcome to a new yoga class. With me Ana. I will be a yoga teacher for today, we will follow a sequence of pretty basic, pretty essential yoga postures, yoga asanas, which will allow us to focus on the breath. Because often when we flow on the Met, we are focused. We are absorbed in that actual flow in sequence, in the way we move our body and we perform certain postures or asanas. This is not necessarily a bad thing, of course, it is beautiful when, when you get absorbed and taken away by the present moment and by the posture of practice. But it's also very important to give importance to the breath, which actually allows us to move the way we do. I want us to focus on consciously inhaling and exhaling from the nose. While you elongate your breaths, conscious breath increases, clarity increases, awareness clears your mind, realizes anxiety, realises stress and premature purifies your mind and creates that body mind connection. Without any further, we'll get straight onto it. This practice will be around 20 minute long. We will get started standing up. 2. Vinyasa Yoga Flow: So stand tall, feet are hip of distance apart. Roll your shoulders back gently. Feel the shoulder blades traveling down the spine. Neutral spine on crown of your head is reaching up. As you are standing, shift your weight gently towards your toes. So gently forwards and start becoming aware. Start becoming conscious of your breath spa in through your nose and breathe out also through your nose. Try to make your inhales and exhales slow, controlled, and light on the next inhale, raise your arms all the way up. Exhale, fall down over your legs. Feel free to find bend in your knees because it's really early into the practice. In half lift, I invite you to keep your head on your in your half lift. We'll take some pulses here. It'll look like a cat and cow. But a bit unusual. Take an extra inhale here, Hale. Around your back as you fold over your legs. Keeping your hands where they are in half lift. Look to the front, keep your core engaged. Don't let your spine collapse. Fold, inhale, lift, lift, exhale. Fold in half lift, hold one more time in half lift. El, fold over your legs. Uh, release your hands. Let your arms just drop down. Release the tension in your neck. Move just side to side. Don't forget to breathe. I'm on the next inhl. You will keep your left knee bend, left hand stays down on the ground and on the inhaler Left your right arm all the way up to the sky, stretching and don't forget to breathe. Inhale here. Eh, all the way back down to the fold. On the next inhale, change the side. Left knee bend, right knee bends, left arm goes all the way up, fingertips reaching towards the sky, towards the ceiling. Inhale and egg release back into your fold. On the next inhale, help lift, look to the front of the mat. Eggs, help place your hands down to the ground and step to a high plank. We'll take one extra bath here in Eggdrop. Your knees down. Lower yourself all the way down to the ground In, bring your chest through your arms. Cobra, You're shining your heart forwards. And find your way all the way up to down facing dog. I will find stillness in the down facing dog. For free. Full breaths. Inhale one, exhale. Inhale to. Excel, Inhale free Excel. On the next inhale, step your feet to the front of the mat. Half left, look to the front of the mat. Crown of your head is reaching forward. Ecel, fold over both of your legs on the next In growing tall to your mountain pose, head coming glass on the next inhale, sweep your arms up, sit low to a chair. Extra breath here. Pull your abdomens in, tuck your tailbone under gently, and shift your way back towards your heels. Sit low, keep the core engaged. Bring the ribs in and up to really lengthen the spine el fall down over your legs driving the abdomens towards your fish. Lift length crown of your head is reaching forward egal place your head down step to hightown, through a or down on your knees. Find Cobra or up facing Do. If you are an upper facing, do keep your lifted off the ground. Goods and core are engaged. Eh, facing dog On the next inhale, right foot, steps forward, warrior one, Sweep your arms up to the sky, closing the hips, hips are facing forwards. Back foot is planted down at 45 degree angle. One more inhale here. Exhale as you open to Warrior Two. Opening the hips, back foot, repositions to 90 degree angle parallel 50, Short edge of the math. Sitting low, sinking deep into the hip space in hell here, Excel, reverse your two in hell, come back to two. Straightening your front leg. As you start reaching forward and find Connais left finger tips are reaching high. You are trying to draw left shoulder behind you. On the next inhale, start bending your right leg. As you come to a side angle, extended side angle, you might want to keep your right forearm on your right thigh, your right knee in your right ankle brief on the next In reposition your back foot, sweep your arms all the way up to a high line. Exhale, Plant your hands down to the man, step to a high plank on the next inhale. Anhanga, are you have an option to bring yourself all the way up to a downward facing dog? Listen to your body. Everyone meets a downward facing dog on the next in left foot steps forward, we hips are closed. Front knee is bent, extra. Inhale Excel, opening to sinking low into the hip space opening The hips arms are strong in a T shape. Gaze forwards, inhale Excel. Reverse to staying low. Inhale, come back to it, two. Start straightening your front leg. Start reaching forwards and exhale as you find yourself in Tricon Athen. Make sure you are not leaning onto that left left leg. Try to lift left fingertips off your leg to see that your side body is actually working there pretty strong on the next. And he'll start bending front leg again as you find yourself in a side angle. Can go for whatever variation you want to. If your arms feel free to follow your own intuition, your own breath, body and mind flow where the breath goes, inhale, rise up, back to word to find your way back to high lunch exhale. Plant your hands down step to a high plank. Exhale your way to a down facing dock. Exhale. Let's take a couple of breaths here in your downer facing dock. Just finding a moment of stillness, You are getting your breath again, sending it where it's needed the most. Feel a tinkling sensation as your breath travels through your whole body. Down to your toes, to your fingertips on the next in here, look to the front of the met. And step your feet to the front. Half lift, Excellent fold. He'll come to a chair pose. Sit low, engage the core, pull those lower ribs in shifting your weight slightly towards your heels, holding here, and come up standing all in your mountain pose, step your feet a bit wider than hip distance apart. Bring your hands to a prayer. Inhale here, grow tall, exhale, Start lowering all the way down to Malasana squat if you need to stay up on your tiptoes. If you need to put a cushion bolster blocks under your hips for some extra each, please as well, just find stillness in your malasa. Today your elbows are pushing your knees away, creating some extra space. Finding the length in the spine, trying to keep your back straight. Crown of your head is reaching up close of your eyes. That feels good. And just focus on your breath. But remember, we breathe lightly, we let the breath flow, travel dance throughout our body, Giving us the nutrients, the life giving force, the energy that we need away, Everything that is no longer serving us, that is slowing us down, that is dragging us down. The next inhale, place your fingertips down to the mat and find your way all the way down to seated. Placing your sitting bones down to the mat. Keep your legs bent. Walk your feet just a little bit further away from you. Keep your hands on your knees, on the in. Bring your chest forward. Shine the heart up to the sky rod your back, extending the arms stretching for shoulder area for forestic spine inhale. Shine the heart forwards and up. Exhale, round, inhale, exhale, inhale, exhale, one more, inhale and exhale. Inhale. Come back to neutral. Let's find your way all the way down to your back. Laying down on the met row yourself down slowly control vertebra. Vertebra and find yourself laying down on your back. Just wipe your knees from side to side. Stop the movement, find some stillness. Bring your knees towards your chest. Give yourself a big place, your arms to a T shape or to a cactus. Whatever you have space for, inhale, exhale, bring both of your legs bend as they are towards left. Your gaze goes to the right side your shins and your thighs are forming right angle. You're trying to keep both of your shoulders grounded down, stretching the back and again, focusing on the breath, on the flow of bran life force, life energy grounding you to rise up on the next inhale, Bring your legs back to center and eh, bring them to the right case, goes to the left and the next, and help bring them back to center. Give yourself one big hug again. Maybe draw some circles, a few knees pushing them away and bringing them back there. After making a few of the, lay yourself down to Ava. Extending your legs, placing your arms by your sides, palms of your hands facing up and just find a moment of complete stillness. The mind and body go where the breath flows. The mind and body go where the breath flows Slowly, gently. Find your way back up to seat it. Don't rush. Take your time. If you are ready, place both of your hands to your heart center. We'll take one big releasing breath. This time we'll inhale through nose and let everything go as we exhale through the mouth. Inhale, Exhale to one more, ladies. And don't be afraid to make it audible. Inhale. Exhale the master.