Vinyasa Flow

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This Vinsaya Yoga Flow class is focused on the hip opening. Through breathing, we will focus on loosening and oxygenate the joint. The hips is a place where emotions accumulate. Working with asanas and breathing helps us dissolve these pent-up emotions.

Hello, my name is Eugenio

We are going to prepare this morning a Vinyasa Yoga class, we can also call it Vinyasa Flow or dynamic yoga

We are going to try to that every movement is accompanied with our breath, in a fluid way, as if we were a dance with our body and our movement

Let's get comfortable, comfortable, we're going to take our hamstrings back, we're going to hold each other

First we're going to catch ourselves on our knees, we're going to stay upright, activating the abdomen towards the back

And we are going to feel our breath passing through our nostrils

And here accompanying the breath with movement, exhaling we are going to open the chest and lowering the body down and rounding with the help of the hands we're going to go up

We are going to do this exercise a couple of times more, noticing how we are oxygenating

our spine

Giving space to our vertebrae, of the back

Noticing how we consume, we fill ourselves with energy when we go down we help with an exhalation

And we stop

Let's bring the hands to the side of the sides

and from here we inhale, bring our hands upward

Exhaling, we lower our hands down, we look at towards the mat

Inhaling, we raise our hands upward

Exhaling we go down, let's do it one more time, accompanying with our breath, inhale, go up

Exhaling, we go down

Inhaling we're going to bring our hands up, exhaling we're going to bring both hands to the front with our fingertips

upward, we're going to look as if we're looking between the two hands and with our next exhalation, we inhale, we open up wide our hands and exhaling, we are going to interlace the fingers of our hands behind

Inhaling, we are going to bring the hands down, we notice how the sternum is going towards the sky, it helps us to open our chest and accompanying breathing with movement, exhaling, we go down

Inhaling we go up, now we're going to go to the other side, doing a little rotation exhaling going down, inhaling going up

Exhaling to the center, exhaling down

Inhaling we go up

Exhaling right side

Inhaling we climb

Exhaling we now release our hands, we are going to make small rotations of our shoulders

backward, to the front

Moving our shoulders well and let go

We are going to cross our legs and very slowly let's get on our feet, dropping flexed body to the ground, dropping hands and activating the abdomen towards the back, we are going to go up very slowly, vertebra by vertebra

The last thing that goes up, the head

Let's go to the beginning of the mats

We are going to join the big toe

with big toe, we're going to go into Tadasana posture, opening the hands wide, the chest, activating the abdomen towards the back, we reconnect with our breath and we're going to warm up

our body with a series of sun salutations, Surya Namaskar

With our next exhalation, we inhale, bring our hands up, opening our chest wide

Exhaling, we flex our body, bringing our hands to the floor

Inhaling, gaze forward, back straight

Exhaling, let's now bring right foot back, left

From here with our next exhale we're going to lower our knees, chest, chin

Inhaling we go towards our cobra

Exhaling, with the help of the knees, we go a little bit backwards and go towards our cobra

Inverted V

Let's reposition our hands well, our feet and we're going to warm up our ankle joints a little bit, our toes, of our knees and accompanying breathing with movement, we're going to do as if we were walking, but without moving from the place

We return to our position

With our next exhalation, we inhale, we bring our right foot up a little bit, and with a big step inhaling, we bring foot right between the hands

We will now bring the left foot forward, inhale and look forward, back straight

Exhaling towards the knees and inhaling, we raise our hands up towards the sky, exhaling hands Namaste

Repeat, inhale, hands upward, exhaling we go down, inhaling forward, back straight, exhaling let's now bring the foot up left foot backwards, right, inclined plane, we open our fingers wide and exhaling we lower our knees, chest, chin

Inhaling we go towards our cobra, we separate shoulders from the ears, look between the eyebrows

Exhaling we go towards inverted V

From here, we go back to looking at our hands, and now we're going to do hip movements to one side, to the other

We stop

With our next exhalation we now inhale, we will raise our left foot upwards

and inhaling we bring our left foot between our hands, right foot forward

Inhale, look straight ahead, back straight

Exhaling, chin to knees

And inhaling, raising hands to the sky, exhaling hands Namaste

We inhale, raise our hands upward again, notice how the chest opens, how the sides open to the sides, exhaling, exhaling we descend

Inhaling to the front

Exhaling right foot, left foot, incline plane, from here we're going to activate well abdomen towards the back and we are going to go down three times in Chaturanga, exhaling we go down a little bit

We go down another little bit

Elbows to the sides, down another little bit

And from here inhaling we go up to upward facing dog and exhaling downward facing dog

We do three breaths

We look at our feet, that they are open at the level of our hips

With our next exhalation, we inhale, bring our right foot up a little bit and bring it between our hands

We are now going to rest our fingertips on our hands, as if we were to the runner's posture, as if we were going to go out

in a race

Let's activate the left quadriceps well, we support hands and from here we're going to move a little bit to the front, to the back

Inhaling to the front

Exhaling backward

And inhaling towards the front, exhaling towards the back, let's continue in this posture, let's leave the hands

a little bit forward, like resting the tips of the fingers, as if they were little bowls and from here we're going to drop our hips, knee drops to the right side, we continue with the quadriceps well active and from here we're going to here, if we can exhale, we come down flexing, we bring our head towards the floor

We're going to bring the exhale towards our right hip, noticing how it relaxes

Inhaling, we climb up, supporting our hands well, right foot behind, we go to inverted V

Let's do now the other foot

With our next exhalation, we inhale, bring the left foot upward and inhaling we carry left foot between the hands

We return to carry the weight on the tip of the toes

right, right quadriceps active, open up, and from here we swing a little bit, inhaling forward, exhaling backward, inhaling forward, exhaling backward

We lean our hands forward a little bit

and as we exhale we let the left knee drop a little bit, it opens up, we notice how our left hip is opening up and if we see that we can, exhaling, we go down, we support

If not, we stay up a little bit

And here we go back to our breathing

It's our breathing that helps us to loosen up

our joints, our musculature

Inhaling we go up, we support our hands, we take our left foot backwards, Inverted V

From here we're going to walk with our hands backwards, very slowly

Let's open our feet a little bit and let's leave the edge of the feet just on the edge of the splines and from here we support the hands well, we notice as the back is straight, active abdomen

And now from here, exhaling, we're going to go down, we're going to go down, we're going to take the twins a little further down and we bend our elbows

We try to make the abdomen, that wants to go outward, we activate it toward the back

And with our next exhalation, we let go, we carry hands and we're going to walk to the front now, we readjust our legs again in our posture of Adho Mukha Svanasana

We're going to do the opposite, we're going to walk with our fingertips, with our feet slowly

towards the front

We let go

Inhaling, looking straight ahead, back straight, exhaling chin towards the knees and inhale, raise hands towards the sky

Exhaling hands namaste, reconditioning the posture, Tadasana posture and from here we now inhale, we carry hands upward

Exhaling we will now bring the hands to the front and from here we open, we intertwine again the fingers of our hands, let's try to open our shoulders a little bit more and inhaling we open

Exhaling we're going to flex our body, bringing our chest towards our thighs and we let our hands fall down

We can do a little bit of movement to one side, to the other side

And from here now we exhale, we release the hands

We're going to flex our knees and inhaling we are going to bring the hands upward

We notice how the abdomen is very active towards the back to protect our lower back

And with our next exhalation, we bring our hands down

and on Vinyasa we inhale, gaze straight ahead, back straight

Exhaling, right foot, left foot back, inclined plane

Exhaling down in 1, 2, 3, inhaling upward facing dog, exhaling downward facing dog

We do three breaths that we connect with our breath, that maybe we have lost it

With our next exhalation, we inhale, we bring our right foot up and inhale our right foot up and we inhale our right foot up and we inhale our right foot up

right between the hands

Let's try that heel and knee are at right angles, activating our left leg well and accompanying breathing with movement in Vinyasa, we inhale, bring hands upward making the force with the tip of the left foot and exhaling we bring hands back, back straight

Inhaling we go up

Exhaling we go down

Breathing in we go up

Exhaling we go down and inhaling we go up, we stay there, two breaths opening well our shoulders, as if we were carrying hands behind our ears, noticing how it opens well our whole chest and exhaling we go down

We bring our right foot backwards

Exhaling we go down, Chaturanga

Inhaling upside down dog

Exhaling downward facing dog

We reconnect with our position

And we're going to go to the other side now, with our next exhale, we inhale, we go up foot

left foot up and inhaling, we bring our left foot between our hands

We activate again our right leg, tip of the right foot well activated and from here, helping us, activating our abdomen towards our back, inhaling we come up, hands upward

Exhaling we bring our hands backwards, we notice that the back is straight

Inhaling we go up, exhaling

Inhaling we go up

Exhaling and inhaling we raise our hands upward

We're also going to put our weight on our back leg, we don't put all the weight on our left knee, left leg sorry, we open our chest

And exhaling we bring hands to the floor, left foot back

Exhaling, Chaturanga

Inhaling, upward facing dog

Exhaling, downward facing dog, five breaths

And with our next exhalation, inhaling we take a foot to the front, the other

We inhale and look straight ahead, back straight

Exhaling, chin to the knees

and inhaling we raise our hands to the sky, exhaling hands Namaste

Once we have warmed up a little our hips, let's open our feet to the height of our hips, we are going to make a good support with our feet and we go now, giving mobility and oxygen to our hips

Let's support, to take our left leg and we are going to catch with our hand the foot, with the other hand the knee and here we're going to move, little movements of our hip

Always when we inhale we open the hip, when we exhale we close it

Inhaling we open, exhaling we close, inhaling we open, exhaling we close

If our knee doesn't bother us too much, we are going to rest our heel on our groin and we help with the hand to go down our knee

We're still here with our balance, we're going to carry the hand

Namaste

Let's go flexing our leg right

We're going to go backwards with our hips, activating the abdomen well towards the back and now we bring the hands Namaste

We feel how our back is erect

If we can go a little lower, we go lower, that we don't feel any discomfort in our lower back

And we inhale, come up, release

We're going to go the other way

Let's get our feet back on the ground

and let's go with our right leg

We take foot, we take knee and we are going to open, noticing how our hip is loosening

As we inhale we open, as we exhale we close

We're going to carry, try to carry the heel without forcing, remembering our knee, we go down the knee

We bring the hand in Namaste, bending the knee and from here we join the two hands together in Namaste position

Abdomen active towards the back, we notice that the back is straight

We bring our attention to a fixed point on the ground, with our breath helps us to keep our balance

and inhale, we climb

We go to initial position, we join big toe to big toe, we bring our shoulders back, relaxing our shoulders in Vinyasa

We inhale, bringing our hands upward

Exhaling we go down

Inhaling, look straight ahead, back straight

Exhaling we can here bring one foot back the other, a jump, inclined plane

Exhaling down, Chaturanga

Inhaling, upward dog

Exhaling downward facing dog

We stretch well hands

And from here, knees to the ground, we stretch our insteps, we're going to rest for a couple of breaths, rest our foreheads on the ground on the mat, we bring our hands backwards

We feel how our shoulders relax

We can sway a little bit to one side, to the other

We feel how our breathing relaxes

How our body relaxes

We are going to take now both hands to the front and we are going to walk with the fingertips of our hands, feeling how our whole back is stretching and we relax our body again

With the help of the hands, inhaling, we push with the knees, we go to posture

quadruped, four points of support

Let's get our hands right underneath our shoulders

The knees just below of our hips

And from here, with our next exhalation, we're going to take the right hand stretched under the left

Noticing how we rest our temple on the mat, shoulder, forearm, back of hand

From here we are now going to take the hand right straight and here, accompanying with the breath, inhaling we open

Exhaling we close

Inhaling we open, exhaling we close

And inhaling we open, now let's bring the hand behind us

and with the hand we're going to take our, if we can take it, right thigh and now we're going to bring our right hand in our right hand in the ground, and we're going to force our hand downwards, and we're going to go and rest our hand on the knee and we open our hip

All the strength, all the balance is in our hand that is stretched out, it helps us to open our shoulder, our hip left

And exhaling, left hand on the ground, left knee

and we're going to go to the other side

With our next exhalation, we inhale, we bring our left arm in

stretched out to the side and from here we stretch out our hand right and accompanying our breath with movement, we inhale, we go up

Exhaling we go down

Breathing in we go up

Exhaling we go down

And inhaling we bring our hand up, we bring it behind our back and we catch, if we can, our left thigh

We're going to activate the hand well and now from there we're going to go ahead and take the right foot backwards, opening our hip

Keeping our balance with our breath

And exhaling we go down, we support the knee and we go to the posture of quadruped, four points of support

We close our eyes

We are going to make involuntary movements now, noticing how we accompany them with our breathing, we close our eyes and we feel what movement our body wants to do now

It can be carrying the hips in circles, accompanying the hips in circles, in extension, flexion of our spine

From here we are going to stop, let's turn around and we're going to stand on the tips of our toes on the mat and we're going to go towards inverted V

We're going to push with our hands, as if we want to carry the heels

towards the ground

And with our next exhalation, inhaling we're going to bring the right foot up and we're going to bring it to the outside

of the leg right

With the left we're going to do the same thing and from here what we're going to do is we're going to flex

We're going to bring our hands in the Namaste position, with our elbows we're going to do the same

we are going to try, as if we want to bring the knees backwards

We notice how our back is straight

Exhaling we go down, now let's put our feet together

and we're going to bring our hands to the front, we're going to leave again, open our knees, opening like this our hips

We are going to move our body to the front, hands to the front, noticing how our whole back is stretched now

and we're going to bring our hands behind us, holding each other

the heels and inhaling, exhaling we go down

With our triceps we help to push so that the knees open a little bit more and that our back is straight

If we can bring our heels to the ground, we bring our heels to the ground, and if not, we stay in this position

We inhale, support our hands, we bring our knees together and from here we go up with our hands, we go up the body, we walk with our hands backward

We bring our hands behind our feet

Inhaling, looking straight ahead

Exhaling, we flex

We help to open with our elbows, thus helping us to our flexion, our abdomen well active towards the back

We inhale, look forward, back straight, we bring one hand to the front, the other, we bring one foot back, the other one and we go to the inverted V

Knees to the ground

Stretching the instep

We carry the buttocks towards the heels, we relax

We bring our hands backwards and we go back swinging back and forth, swinging back and forth

We bring one hand to the front, the other one, we feel again how our back is stretched and now here, accompanying breathing with movement, we are going to do a series of Vinyasas

Inhaling we push, we go to upward facing dog

Exhaling backwards, we return towards Balasana

Inhaling

Exhaling backwards, we feel as if we were dancing with our breath, with our movement we inhale

Exhaling backward and inhaling

From here exhaling we support the tips of the toes, we go towards inverted V

And from here we bring our knees to the ground, cross our feet behind, we bring our feet out between our hands, and now we bring our feet out in front of us

We pull the hamstrings backward

With the help of the hands we help that our back is straight, our feet as if they were leaning on a wall

We're going to leave our left hand behind and from there we inhale, we bring the right hand upwards, noticing how our whole back is stretched well

And with our next exhalation, we're going to go down, bringing the hand to the left side and from the left side, we're going to go down, bringing the hand to the left side and from the right side

here we take the left foot and inhaling we go up

With the left hand we continue pushing, we notice how the back is straight

We bring the left hand to the front and inhaling we open

Let's try to bring the leg as if it were to the right side and the left hand thus opening our opening

Looking towards the big toe of the hand

And exhaling the left hand to the front

We go down and we're going to go the other way

We bring the right hand to the ground, inhaling left hand upward

On our next exhalation, we're going to bring the left hand to the right side, helping us with the hand behind us, back straight

We take our right foot and inhale and come up

Sword straight, with the help of the hand right hand we bring the right hand to the front, inhale, open

If we can flex our elbow a little bit

And exhaling we let go, we lower our foot

We're going to bend our knees, heels toward the buttocks, hands in front, one foot, the other

Exhaling we descend Chaturanga

Inhaling upside down dog

Exhaling downward facing dog

And from here, we take knees to the ground

With our next exhalation, inhaling, we're now going to bring our knees to the floor

the knee towards the chin noticing how we bend our whole back

And from here, we're going to cross our leg right over the left, spread our feet wide, walk our hands backwards

From here we are going to visualize that heel to heel is in a straight line

We're going to take our insteps and inhaling we're going to take like the legs back and chest to the knee

And exhaling we return to the initial posture

From here we open our hands, bringing the elbows to the level of our shoulders

and from here right elbow where the left elbow bends and we cross, we go to posture with the hands of the eagle and accompanying breath with movement, we're going to look over the fingers of the hands

Inhaling we raise our hands upward and exhaling we go down as if we wanted to make a little ball

Inhaling we go up

Exhaling, inhaling

Exhaling and inhaling

Exhaling

We go back, we let our hands go

Very slowly we walk with our hands to the front

We let go, let's go to the quadrupedal position again

With our next exhalation, exhaling, we carry chin to the knee

And from here, left knee crosses in front of the right, we open our feet and from here slowly

If our knees or hips are bothering us we change our posture

We visualize again that heel to heel is in a straight line and inhale opening the chest, like bringing the feet back a little bit and exhaling we come down, back straight

With the next exhalation, we inhale, we come up, we bring our elbows to the level of our shoulders and from here we will bring our elbows to the level of our shoulders

left where it bends the right, we cross

And from here we bring our gaze to the fingers and inhaling we go up

Exhaling

Inhaling we climb

Exhaling

Inhaling we climb

Exhaling

And inhaling we go up, we undo

And from here, very slowly, we return to the quadrupedal posture

We bring the left foot back

Let's move, giving the mobility to our back, inhale, look up

Exhaling, we flex our body as if rounding our back

Inhaling we open

Exhaling rounding up and inhaling we open

Exhaling we round up

We are going to stay in this posture, noticing how our whole back arches well and we're going to make force with our instep, toes

And from here, squeezing well, Udiyanabanda, navel towards the back, that's going to stay automatically activated, we push and climb rounding the back nicely

Trying to keep the elbows from opening, that they go inward

And exhaling we go down, we cross our legs

behind, we bring our knees out between our hands and bring them out again the feet to the front

Let's move a little bit our feet, rotation of our feet, 519 00:42:13,887 --> 00:42:15,679 ankles

To one side

Toward another

And from here we cross our legs again, legs backwards, one foot and the other, flat incline, exhaling we go down

Inhaling upward facing dog

Exhaling downward facing dog

And here we're going to bring the knees to the floor now

The right leg we're going to bring it as if we want to bring it behind our foot

and from here helping us, we're going to go like we want to sit down on our heels, noticing how we are giving a little bit of amplitude to our knee and massaging our calves

From here with the left hand we take right knee and we make rotation to the right side, noticing how our back is straight

If it bothers us a lot about our calf, we would loosen up, we would bring our foot back a little bit more and exhaling we would release

We're going to bring the hands to the floor now and we're going to try, we're going to activate Udiyanabanda again well, we squeeze and bring our legs up

And exhaling, we release, we bring our hands forward

We let go

We condition again the position of four points of support and we're going to do the same thing again to the other side

We take the left foot right where it turns the knee and we go backwards, doing this massage on our twins

If we can sit, we sit, that it doesn't bother us too much

With the hand we take the knee and we take the hand behind, we grow

We let go, we bring the hands to the front now

We activate Udiyanabanda again, activating the abdomen well towards the back and from here we go upwards

strongly upward

All the strength in our abdomen, Mulabhanda active

And exhaling we let go

We carry hands to the front, legs and Balasana, we rest

And from here, inhaling we go to carry again, now this time we're going to support our elbows, forearms, elbows very active on the mat, elbows are just below our shoulders, we support the tips of our toes on the mat and from here we now go up, noticing how we're climbing nicely up the ischia upwards and now we are going to push with our elbows and forearms, as if we wanted to carry heels to the ground

With our next exhalation, we inhale, bring our right foot up toward the floor

upward

We continue to push with our elbows the mat

Exhaling we go down

We reposition our asana, if we need to

We go back to pushing with our elbows

to the mat and inhaling now left foot upward

And exhaling we go down

Inhaling we lower our knees and bring our hands to the floor

backward, we drop our hips to one side, to the other, we pull our legs out to the front

We bend our knees

We plant our feet on the floor and inhale with our hands

to the front

With our next exhalation, we inhale, stretching now

right foot forward, trying to keep the back from slouching, back straight

And exhaling, we go down, flex, and from here, exhaling and inhaling, left leg forward

Exhaling we go down and very slowly we're going to move our hands to the front, we're going to move a little bit

backwards and we're going to go down very slowly, vertebra by vertebra

Feeling how each vertebra is touching the mat

And we relax our body in final posture, Savasana

We relax our hands

We separate our shoulders from our ears

So let's go and let ourselves be abandoned for the asana

Feeling how our whole body is loosening up

and mentally asking our body to relax

Audio and subtitles

Audio:

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Subtitules:

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  • English

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