Advanced Vinyasa

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In this Vinyasa practice I invite you to take a step further by exploring combinations and sequences of dynamic and powerful asanas, which will challenge you on your Yoga path, approaching the state of serene vigor. It is a perfect class to regain strength, you will feel full of pleasant energy and at the same time calm.

Hi, I'm Lorena and I welcome you to this class

Challenging this dynamic class your advanced Vinyasa class

Start by sitting down Cross-legged, any position you are comfortable in

will be perfect Let's start by placing the right leg crossed over the left leg

Take a few moments To breathe To connect with myself Again in my breathing Always through the nose preparing my body and mind for practice Take two more breaths Two full yogic breaths Slowly Open your eyes With index and heart grabbed the big toe I'm going to start with a variant of Anantasana support the left forearm, inhale and when exhale Stretch the leg shoulders well away from the ears Traction A little bit with the left hand and with the forearm Keep long obliques You can do some band work from here active udiyanabanda your belly button slightly behind your back

Drishti or gaze to right big toe Maybe you could bend your elbow and bring your leg a little bit closer to you

Breathing in and out the elbow flexes and brings it a little bit closer you can do it a little bit more dynamic we are still cold inhale and when exhaling I go flexing my knee and push a little bit with my hand Left on the floor I put the leg crossed again, breathing in with my hand left on the external face of the right knee and always accompanied by an exhalation begins the torsion towards the right side The right arm could pass behind the waist and perhaps Also grab the big toe Relax hips Look behind the right shoulder And in each inspiration I feel how I grow visualizing my spine from the sacrum Up to the crown And on the exhale perhaps Imperceptibly it could rotate a little bit more Relax hips Breathe in And when I exhale slowly, always starting from the head that I come back to the center, it goes from undoing the torsion shoulders return the rest of the spine aligns Interlace your fingers and grasp your right foot

Breathing in and exhaling I'm going to stretch my right leg out Sit a little bit on the sacrum Flexing elbows Maybe I can bring the leg a little bit more towards me Foot sole To the roof Twin stretch also grows again from sacrum to crown of head low shoulders Breathe in and grabbing the foot again, take it backwards

Away from the buttock and inhale, open chest Head back shoulders away from ears fill yourself with energy Breathing with your chest open Inhaling and exhaling pushing a little bit with left arm I sit down again Placed left leg crossed On right leg Grabbed with the left hand the big toe with index and middle fingers And slowly I look for this variant of anantasana Resting right forearm on the floor Don't sink your obliques those muscles that are between the hips and ribs you can flex your elbow and on the exhalations maybe bring you a little bit more the leg towards you remember your Drishti or gaze Big toe Inhaled and pulled with the right hand to bring me back Knee flexed Left and back To cross the leg Breathe in right hand External face of left knee exhaling I'm rotating Left arm behind the waist or perhaps I could grab Big toe And you give yourself 2,3 breaths In which inhaling You feel how you grow Visualizing your spine And as you exhale You break a little bit more Inhaled I'm undoing the twist from the head first shoulders back to the center aligns the whole spine take a breath to feel how you align yourself interlocking fingers of the hands Grabbed left foot Inhale and exhale stretching leg sole of foot To the ceiling Relaxed shoulders Maybe I can go bringing Leg a little bit towards me Grabbed foot with left hand inhale and exhaling be careful with the knee to bring your leg back and gluteus well away And heel away support right forearm and inhale with the left one I open my chest, head back I delight in breathing Opening my splendid chest Filling me with every breath of prana inspires and when you exhale sit back down, cross your left leg over your right leg

right inspired arms up Support hands weight shift buttocks spread apart back leg first to pass and then lower leg breathes in and when exhaling Adomuka or inverted Give yourself three breaths here In which when you breathe in you open ribs Exhale chest wants to go towards thighs ascending energy in the sacrum Breathe in right leg up, look a little forward foot between the hands immediately the left one next to it exhale stretch knees forward towards them inspired flexion Knees facing forward spine and back parallel to the floor exhale from ischiae stretches in front of the knees and one more breathed in Back parallel to the floor flexes knees exhales stretches from ischium to ceiling in front of knees Inhale long arms ear height palms of hands facing each other Up a little bit back Exhale hands to chest In Namaste Breathe in hands up Bringing you up and a little bit back to exhale and from the hips You go flexing long back Exhalation reaching down Inhale I bring my right leg back, support heel to directly support arm Right open Second Warrior I check my alignment Heel to heel Or heel With plantar arch Attention also knee-ankle alignment Shoulders away from ears defiant warrior look Above the third finger From the outstretched hand Let's go to trikonasana breathed in mushroom while stretching the left knee and exhale Tricona Looking for a line Between my two wrists my two arms Drishti look up at your thumb Get ready for a variant Well advanced trikona inspira And as I exhale my right hand And my arm above my head looks for my left leg Left shoulder Well stuck To the left leg Right hand seeks to grasp right leg look up and open chest Three breaths Slowly to dissolve inhale the right arm comes up I go looking at my left foot rotate hips Warrior 1 Hips forward arms up active Hands are also active, I do yoga with my hands with my feet

And with my Hair And parsvottanasana variant, inhalation, stretching knees arms come parallel to the body palms facing each other A line between the sacrum and the crown of the head Adjust the back foot a little bit if you will need a shorter stride Let's prepare Trikona Parivritta Right hand Over ankle or over left foot Breathing in here to exhale and with the left arm slowly Open the Parivritta carefully inhaled, when I exhale left arm comes from behind flexes left knee Palms of the hands Breathe in, left leg back, exhale chaturanga, elbows glued to the back of the body body breathed in, URba Mukha or cobra Exhale starts from the chin roundate Raise hips adomuka Adho mukha is a resting zone The one that gave me between 3 and 5 breaths And everything goes back to its place my aneneo energetically and organically I breathe in Right leg up and foot between hands I go to Warrior 2 I check my alignment shoulders away from ears Look over the third finger are strength asanas that demand it but also give it I separate trikonasana breathed in and mushroom my right hand wants to take me away I straighten knee Right exhale trikonasana Activates also the hands the fingers of the hands Breathing is focused towards your open side in this case the left one Inhaled I prepare the variant exhaling I notice how I arch from the hips Ribs Left arm and hand seek left heel Make sure here Paste Right shoulder to right leg And slowly right hand Looking for left leg Look up Chest wide open legs firm Breathe in and slowly left arm passes behind us flexing right knee is Warrior 1 Hips in front Shoulders away from ears Palms of hands look at active fingers In what looked like a strength asana is now perhaps a rest asana

Inhaled stretch knees arms how they sweep downward and they are parallel to the ground I look for a line between my sacrum And my occipital and crown of my head pull your fingers back

Looking for Trikona Parivritta with a point of balance when placing your left hand On the foot Or right ankle You might be able to take a little step backwards and forwards with the back leg if you have a very long right ankle

Step The hip, notice that it also has a movement So if you bring it forward a little bit it unlocks so that when you breathe in and when you breathe out you raise your arm right and you can rotate Don't be overcome by upward energy on the downward arm To Dissolve inhaled and exhaling slowly knee flexes Palms on the floor inhale right leg backwards exhale chaturanga Breathe in push hard with hands Urba Mukha or Cobra exhale start from Chin feel how it rounds you hips rise Adho Murka And I come home everything goes back to its place I watch If my 4 points of support They stay the same that will give me more rest in the asana

I inhale and carry the right foot Leaning on the external face of the right hand And the left foot Outside of the left hand flexing knees Arms come in Palms join together open chest Mala sana Sacrum seeks the ground Toes well supported, make sure that your five metatarsals and your five toes are Feet They are well supported Close your eyes And breathe Seek serenity in this asana Open your eyes and breathe in slowly And carefully You sit down You spread your legs With the knees bent we are going to go to kurmasana turtle pose Right arm Passes inside leg And the hand goes in the opposite direction to the foot Right now with the left hand Inhaled and an exhalation slowly the feet are slipping In front Watch out for elbows here And I'm going for kurmasana go as far as you can all the way up Slowly with time and dedication it will come with care to get out of here Lift and bend a little bit the right knee and go through the arm coming out Hands rest close to you And I do the same with the left and together legs Slowly vertebra vertebra vertebra I go leaning on the floor bringing me Ankles towards me I prepare Setu bandhasana Inhaled and glued the lumbars to the floor And slowly in an exhalation Vertebra by vertebra I'm separating from the ground Until I arrive To the shoulder girdle activates the buttocks so as not to pull From your lumbar musculature Parallel feet Ischium width Interlacing of fingers and toes I also try to join the bases of the palms of my hands together Active arms Three full breaths abdomen, ribs, chest and I empty myself upside down from Chest abdomen I unclasp fingers of the hands Parallel arms palms of the hands support each other Inhale opening my ribs and exhale rounding my back in a C-shape

Vertebra by vertebra I'm leaning Breathe in, bring your arms behind you, spread your feet apart

from the ground crosses the legs Separate sacrum inhale and exhale support hands and jump to chaturanga Inhale Urba mukha or cobra And exhale from the round chin Adomuka Three breaths Inhaled and slowly I'm walking with my feet towards my hands I exhale and stretch my knees in front of them in uttanasana Breathed in and vertebra vertebra I'm getting back on my feet I exhale Palms facing forward I relax shoulders I close my eyes Tadasana And I observe myself I allow myself to stop Stop me and just Watch me slowly I open my eyes And I prepare myself for a balance Utthita up to padangusthasana Find your balance point Either on the ground or one and a half meters or on the horizon Root the foot on which you are going to do the balance in this case The left foot The leg Left firm Breathing Serena Quiet And slowly I'm going to go to Holding my big toe on my right foot With the index finger and the heart From the right hand Left hand on the waist Shoulders low I am active But serene I'm going to do it in this case until Utthita up to padangusthasana but sideways so When you feel ready I inspire And slowly in an exhalation I stretch my leg Next step and if you could is Change your Drishti look and look over your left shoulder To leave the same To enter And slowly but slowly to the other side If it doesn't come out perfect Everything comes to your balance depends a lot too On your state of mind If you are more or less agitated at the moment or if you are more or less tired Varies according to the day and the moment So when you sit down Ready or prepared Slowly You're stretching your leg I go back to the beginning of the mat with my toes Hands to the chest Breathe in up Exhale from the hip Long arms parallel to the ears palms of the hands support each other Now softening a little slower, inhale right leg back left e to go to Adho Muhka I'm going to inhale, lift right leg up and support the right foot behind the left hand And I go flexing the left knee crossing the leg To sit down I'm going to look for an investment Sarvangasana Sarvangasana Niralamba Inhaled knees to the forehead I grab my hips with my hands and stretch out my legs I walk with my hands towards the shoulder blades slowly, you dissolve the asana Vertebra by vertebra Support legs on the ground Arms at the sides of the body feet fall to the sides calm my breathing I close my eyes rocking the lips relaxes the lower jaw Relaxed tongue rests gently on the upper palate and on each exhalation I relax a little and a little more and I stay enjoying

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