Energetic Full-Body Vinyasa - Crow Flow

This vinyasa sequence is designed to get your blood flowing and your heart rate up, making it the perfect morning yoga routine to boost your energy levels. We will have 2 rounds here: in the first round, we learn the sequence and try all poses, and then we build up, move faster, and make more advanced variations. Thus, this practice is suitable for anyone, even if you are new to yoga. We finish each round with crow pose - that's why the flow is called like this. With its focus on flowing movements and breath synchronization, this yoga flow will help you connect with your body and mind, leaving you feeling centered and focused.

Transcript

Welcome dear friend! I'm glad you are joining me today for this energetic full body vinyasa flow. We'll have some standing asanas. And we'll also work with arm balances, Specifically a crow pose. Don't worry if you're not good at it, We have options for everyone. So let's start seated. And let's take a moment to really tune into the body. So take a comfortable sit, Close your eyes. Elongate your spine. Roll your shoulders up and back. And take a nice long inhale, Feeling your body. And exhale, Relax and release. One more. Inhale and exhale. Great, Now we'll do a quick warm up. Let's start with head rolls. Bring your right ear to your right shoulder. Stay here. Inhale. Then make a half circle towards your left shoulder. Inhale here. And exhale. And let's do a full circle. You can keep your eyes closed for now. Notice how the movement feels in your body. And now let's change the direction. Couple more. Great, Come back to the center and now we will be opening and closing fists really fast like this and we'll also add some arm circles like this. This way we are warming up both our shoulders and wrists preparing for the flow. We'll have two rounds. Two sides in each round. We'll start slow. And we will be building strength. Okay, Now let's change the direction. Keep opening and closing your fists. You may notice that it's not that easy as it looks. Maybe you feel it already and that's fine. We need to be ready for the flow. All right, The last one. Great. And from here, Let's move into all fours. Tabletop. And from here directly into downward duck. So take your time and your downward dog. Maybe you want to pedal your heels. Elongate your spine, Nice, Straight back, Relax your head. Pull your shoulder blades toward your pelvis. Enjoy this movement, Gently stretching your body. Great. And on the inhale, Let's move into a plank. And from here. You have an option you can Go directly into Chaturanga if you practice it. Or you can lower your knees, Chest and chin into the mat. And then slide into cobra or up dog and returning to downed up. We'll have quite some vinyasas today, So. . . You can choose to start slow. With Ashtanga Namaskarasana, Which is. . . Knees, Chest and chin to the mat and then Going into Chaturanga as soon as you're ready. Great, And now step forward towards your hands. Forward fold And from here gently bend your knees and come back up. Vertebra by vertebra, Slowly, Slowly ending up. In the Mountain Pose. Here we'll do two rounds of Surya Namaskar. Just to warm up a little bit more and get ready for our flow great inhale arms up look up exhale fold forward maybe keep your legs bent Inhale, Halfway lift, Look forward. Exhale, Fall forward, Back down. Inhale, Right foot steps back. Look forward, Runner's lunge. Exhale, Dumb dog. Inhale plank. Exhale, Ashtanga Namaskar or Chaturanga? I will go for Ashtanga Namaskar for now. Inhale slide into cobra or down down Exhale, Come into your down dog. Inhale, Right foot steps forward. Look forward, Chest forward. Exhale, Uttanasana, Forward fold. Inhale, Rise back up. Look up. And palms in front of your chest. Breathe here. Let's repeat on the other side. Inhale, Look up, Maybe add a little back bend. Exhale, Fold forward. Inhale halfway lift look forward Exhale, Back to Uttanasana. Inhale, Left foot steps back. Bring your chest forward, Squeeze your shoulder blades. Exhale, Down dog. Inhale come into plank Exhale, Ashtanga Namaskar or Chaturanga. Inhale, Cobra or abduct. Exhale, Downward facing dog. Left foot steps forward. Inhale. Exhale back into forward fold. Inhale come back up Look up, Bumps in front of your chest. Restore your breath. Great and now let's come down to the mat inhale arms up tunnel back bend Exhale Uttanasana. And then step or jump into plank and into downward facing down. Here we will begin our flow on the right side. Raise your right leg up and back into a three-legged dog. Exhale, Bring your right knee to your right elbow, Touch it and return into a three-leg dog. Inhale here, Exhale, Touch your left elbow and return back into three leg dog on the exhale. And the last one, Inhale, Touch your nose or your forehead. And step forward. Placing your right foot between the hands. Stay here in this lunch. And lower your left knee down From here we are going to do a twist, So root your left hand into the mat and rotate to your right. If you feel strong enough you can raise your left knee from the ground. Stay here Or if you wanted to start it slow, Keep your left knee. Grounded on the mat. One more inhale here. Great. And we return. To the center. And from here, We're going to raise up. So you may help yourself with your hands placing them on your thigh. And coming up. And then into a crescent lunge. Log up. Gentle backbent. Gray. And now we'll gently Lean forward and a little bit of a challenge here. Raise your left knee and step forward. Great. We return to Mountain Pose. And here. We are bringing. . . The right knee towards the chest Gently hug it. And from here open to your right This may be a challenging pose, Try to fix your gaze on the floor. Stay balanced. And if you fall down, That's okay. Just come back up. Great, Come back to the center. And from here we are coming into a chair's pose. Bring your palms in front of your chest and imagine that you want to sit. On the chair. You're gently coming down. But make sure that you can see your toes. Slightly tuck your tailbone. Ensuring the straight lower back. Stay here. And if you're up for an extra challenge. You can straighten your arms here. Just a little bit more. And fall for it. Great job. Relax here. Feel free to bend your knees if it feels better. Great, Now look forward. And then Place your heels at the shoulder width and toes slightly to the sides. And come into a yogi squat malasana Push your thighs with your elbows. And push your elbows with your thighs. Elongate your spine. Open your chest. Lengthen through the crown of your head. Breathe here. Great. We'll skip crow pose for now. Because we will still have three more rounds to go. So from here we go directly into downward facing dog. And here we are going to do a vinyasa. So take a nice inhale. And exhale. Inhale, Come into a plank. Exhale, Ashtanga Namaskara Chaturanga. Inhale, Come right or up dog. And exhale, Down, Down. Great, And now we are going to repeat this flow on the other side. So now left leg goes up. Exhale, Touch your left elbow and return into a three-leg dog. Inhale. Exhale touch your right elbow. Come back up, Inhale. And then exhale touch your forehead or your nose and step forward between the hands Coming into a lunge and lowering your right knee down. Grace. And here we're going to do a twist. Put your right hand. On the mat. And open to your left. If you did it on the right side you can also raise your right knee up. Ensure that your shoulders are stacked and you can feel the weight of the body. Pushing down through the right hand. Nice. One more. Inhale. Great, And return to the center. And here raise up into a crescent lunge Squeeze your glutes. And make sure that your hips are square. Great, And gently lean forward. We're raising up into a warrior one and stepping forward coming into Mountain pose. From here bring your left knee. To the chest. Check how is your balance on this leg today. Keep holding yours. Knee with your right hand open to your left Whoops. It's okay to fall, Just come back up. Fix your gaze somewhere on the floor and if you feel stable look behind your left hand you great come back to the center and from here we're coming into a chair pose Maybe you want to keep your arms up. Maybe you want to bring them in front of your chest. And see it in their chair pose. Duck your tailbone. Have a nice straight back. You may notice the head building up. Great, And fall forward. Release and exhale here. Relax your shoulders. Relax your neck. Great, And look forward. Halfway lift, Exhale Bring your heels to the shoulder weights and Rotate your toes outward. And come into my last in a garland pose. Root through your fit. Make sure that the outer side of your feet is also pushing the floor equally as the inner part. Great. And from here we will try to do proud pose. Bakasana. If you are new to it, I'll explain quickly if you're already familiar with that just go ahead and do your variation of it. I will. . . Explain. In case you never tried it before and don't worry. If you're afraid to fall down, Just put something in front of you, Maybe a pillow or. . . Buffy blanket We start with separating our fingers really nice and wide. Bring your hands to shoulder width. And from here, Just as you were sitting in Malassana. So just at the same position as your thighs are touching your upper arms, Keep it. Keep it like this. I'm from here. Just try to. Bring your weight a little bit forward. Try to come forward. Don't worry, You are not going to fall. Come a little bit up. And then maybe try to raise. One foot and then another foot Or maybe you want to try both. So. Make several attempts. And don't worry. You can practice more and it always comes when you practice. All right, We'll have another tent later. But for now, Let's have a quick rest in child's pose. So bring your. . . Shins together or maybe slightly apart and fold forward. Resting your forehead on the mat and stretching your hands. Alongside the legs. If it feels good you can also squeeze your fists here just to slightly Relax the wrists. Decompress the tension that could happen right now after the crowd pose. Great and let's come back up into a tabletop and into a downward facing dog and let's do a vinyasi here Inhale. Plank. Exhale. Chaturanga or Ashtanga. Namaskar. Inhale up dog. Exhale, Down dog. And we are going into a round two. Walk out your dog here. Pedal your heels. And I will tell you how we go now on the second round. We're going to move fast and if you're ready Just do. More complex variations of each pose. And if you want to keep it nice and slow, Feel free to do the same as we did right before on the previous round And if you're ready for the challenge. Go for that. What I'm going to show right now. Great, So let's get started. Inhale, Right leg up, Exhale touch your right elbow, Inhale back up. Exhale at your left elbow. Inhale back up Exhale, Touch your forehead or nose and step your foot between the hands. Stay in the lunge, Inhale here. Exhale, Rotate to your right. Inhale here. Exhale come back to the center. Inhale, Coming to warrior one. Lean forward variation. Inhale here. Exhale, Step forward into mountain pose. Inhale bring your right foot forward And maybe you want to stay here and twist here. Maybe you want to grab the hold of your. . . Big toe. And open to the side. Standing twist. Inhale here. Great. Come back to the center. Chair pose. Inhale here. Exhale, Fall forward. Inhale, Halfway lift. Exhale, Fold forward and separate. You're fit. Open your toes to the side. I guess what my lesson now. Great, And from here we move into a crossover. Keep practicing or go directly into your crowd. Maybe you want to do an easy variation. Maybe you want to complicate it a bit. Great. And come into your dumb dog. Great now let's lower on the left side our last circle. Our last side. Inhale, Extend your left leg. Up and back, And exhale. Touch your left elbow Inhale. Up, Exhale, Touch your right elbow. And up. And one last time, Touch your forehead and nose and step forward between your hands. Inhale here. Exhale, Open to your left. Inhale here. Exhale, Come back up and raise into warrior one. Inhale here. Exhale, Come into mounting. Inhale, Bring your left knee toward your chest and if you're ready for the challenge. Catch you all. Big toe and open to your left. Inhale, Exhale, Come back to the mountain and chair pose. Inhale. Exhale, Fold forward, Release. Inhale, Halfway lift. Separate your feet. And coming to my last night. And we're going to our final crow, So let's take a little bit more time so you can. . . Try it out or practice it. Whatever variation, Maybe you want to. Keep it low or maybe you want to Put your knees onto a small shelf right above your. . . Elbow. Great. I know. Let's come into our hero pose. Bringing a chain onto the ground. And let's do a quick decompression for our wrists. So let's do a nice circles with our wrists. And now let's put place the front side of the hand. Onto the mat And very gently pushing it. Feeling the stretch. Release the tension. Great. Let's do one more exercise. Let's do a couple of rolls here. And now imagine that you want to put on a really tight glove. So you make a circle with your right hand around your left wrist. And you do this movement like trying to fit in. This tight glove. Really relax your left wrist and your left hand. Great, Now let's repeat on the other side. Same here. Gently squeeze your Right wrist and relax your right hand as you do this. Great. And more rolls here. Great. And from here let's come our way down into the belly. And into a Sphinx pose. Here bend your left knee. And grab your ankle or your toes. And try to gently, Very very gently. Pull your heel toward your left glute. No pain. Be very mindful to the sensations. Relax here. Notice your. . . Left thigh stretching. Great and release your. . . Left leg. Let's repeat on the right side Try to relax your shoulders here, Relax your neck. We're done with our flow. You did a really great job today. So now you deserve a little bit of the stretch. Great, And release your right leg. And let's come all the way down. Maybe you want to place your hands on the mat and rest your forehead there. Release completely. Relax all your body here. Notice your body resting on the mat. Now you are safe to relax. You deserve that rest. Take a moment here. Great. And very slowly and gently raise up. Coming to a tabletop and from here we're coming to a seated position. And we'll do a butterfly pose, Baddha Konasana. Come a little bit toward the front of your mat because we're going to lay down later. So bring the soles of your feet together, Gently squeeze your heels. And you may grab your ankles here and gently open your thighs to the sides. Breathe here, Relax and release. You may also try to push. The thighs down gently as much as it is available to you today. Great, And now it's time to lay down. Keep your legs as they are here. Vertebrae by vertebrae Calm down until you met. Relax here. We are moving closer to Shavasana, So now it's time to release the tension. Getting into a restorative face. Allow your breath to settle. Allow your muscles to relax. Notice the opening in the hips. And now let's come into Shavasana. Release your legs on the mat. Spread them wide. And take some more adjustments as you need to get yourself really comfortable here. And notice your body. Melting on the mat. Let's take a nice long inhale here. And exhale through your mouth with a sigh. Let's do one more on the next inhale. Imagine how all the tension is getting into your chest. And release it. Side out. And return to natural breathing now. Breathe here. Relax. Enjoy this moment where you don't have to rush anywhere. You can just enjoy being here and now. Feeling your body. Relaxing after a really great job. And let's quickly scan the body Making sure that the full body is relaxed. Relax your. . . Fit. Your ankles Relax your calms. Knees. Thighs, Glutes. Relax your lower back. Upper back Relax your shoulders. Your chest. And your belly Relax your hands. Fingers. Relax your arms. You Relax your neck, Relax your head, Forehead, Eyes, Cheeks. And lips. Rest here. And slowly, Slowly, Let's get back to the day. Inhale. Take a little bit longer inhale and start rotating your wrists. Wiggling your fingers and toes. Great, And now you can stretch as if you just woke up. And then come to any side and spend a couple more seconds here on the side. You help yourself up, Coming into a comfortable seated position. Close your eyes and just take a moment to notice what happened, What changed. How you feel your body right now. And how your mind feels right now. Remember that yoga is not only about the body, It is also about the mind. Thank you very much for practicing with me today. I wish you a beautiful day.