30 Minute Vinyasa Yoga Flow | Full Body Beginner Practice

In this transformative vinyasa flow yoga class, you'll learn the art of transformation. You'll increase your flexibility, strength, and balance, and learn how to use yoga to change your life for the better.

You'll learn how to use yoga to increase your flexibility, strength, and balance, and to achieve a state of mindfulness and concentration. With this class, you'll be able to transform your mindset, so that you can bring positive transformation into your life!

Transcript

Welcome to this Awakening Yoga Flow. Today's practice is all about inner transformation so we can stand taller, Prouder, With a love in our hearts that shines bright and stronger. As a quote by Terence McKenna says, We are like caterpillars contemplating pupation. No longer will I chew on cabbage leaves. No longer will I roam under the underside of the foliage. Life must be a preparation to enter another dimension. So here we are today on our yoga mats to flow, To move out of the mind through asanas and to flow into the breath. We'll begin from a seated position. I'll meet you there. Sit comfortably on the mat. Nice and tall spine, Cross-legged. Keeping the breath awakened, Alive, Eyes are wide open. We are here, We are now, To move, To flow. Inhale, Hands up to the sky, Look up. Exhale, Hands down to the side. Inhale, Lift up, Look up. Exhale, Down to the side. Lift with another inhalation, Lift for height, Elevate the chest. Exhale, Draw a wide circle, Bring them down. We're going to go for one more. Inhale, This time add a side bend over towards your right. Nice, Tall with your left hand and inhale, Bring it up through center. Exhale to your left. Moving like a wave, Inhaling, Exhaling, Awakening the spine. Inhale, Exhale. Inhale, Exhale. One more inhalation, Find height through center. Exhale to the side. Bring it up high with an inhale, Let's add a twist. The right hand goes behind you, Left hand on the opposite knee, Twist it over towards the right. Remain here for a few gentle breaths. Imagine twisting the spine like a sponge, Trying to get rid of the water, Twisting it open. Look forward with the head, Inhale the hands up to the sky, Exhale towards your left. Head rotates forward, Release the chest to face in front. We're going to warm up our wrists with a few gentle movements. Now rotate the other direction. Excellent. Let's get up onto our knees. To do that, You can bring the feet in front of you and over to the side. The hands will assist you and guide you to enter a tabletop position. Nice and easy with our hands and knees. Palms exactly underneath the shoulders, Knees exactly underneath the pelvis. From here we're going to inhale, The belly drops low, The head looks up high, Cow pose. Exhale, Round it in for cat. Inhale, Bring it up into cow. Exhale for cat pose, Find height with the shoulder blades. Inhale one more, Cow, Drop belly, Head is high. Exhale, Round it for cat. Excellent. Settle into center, Kick the right leg behind you, Drop the foot down onto the yoga mat, Plant it nice and firm and open up to the side of the room. Left leg can be a little bit diagonal here to provide you more support. Extend over with the right hand, Finding a nice lengthening from the right foot as it rises dynamically up and over and swing it over to the other side. Slow gentle movements. Left leg, Left hand. Keep the breath awake, Keep the breath moving. Drop the left hand down, Knees together, Heels together and hook the toes under so we can come and sit on our heels for toe stretch so we can awaken and open the soles of the feet. Breath is flowing, Always moving, Never tensing, Never holding. We are here to open up, To transform from caterpillars to butterflies, To fly strong into our purpose, Towards our goals, Towards our dreams. We're going to bring our hands forward towards the mat, Plant them nice and firm. First downward facing dog, Lift the knees off the mat. Keep this down dog nice and soft. Knees can be gently bent, Head is long, Spine even longer. And we're going to bend the knees even deep, Without touching the ground. We look forward towards the hands and walk one foot at a time all the way to the front of the yoga mat. Hands on the knees, Lengthen as your spine grows tall and long away from the pelvis. Exhale fold forward and we're going to bring it up into standing. Connecting the hands, Pressing on the heels, Inhale all the way up into standing. Exhale the hands out to the side. Draw a few wide circles onto the shoulders, Dynamically opening up the chest, Shoulder blades, Rotate the other direction and let's move. Inhale the hands up to the sky, Sun salutations waking up the body. Exhale drop forward, Flat back inhalation. Exhale plant both hands, Bend the knees and step both feet back into plank. Drop the knees, Drop the chest in chaturanga. Point the toes, Energize your glutes here. This is important to protect your low back, So tighten the buttocks. Inhale into cobra, Pressing down on the palms, Neck is long. Exhale climb up onto the knees, Hook the toes under and downward facing dog. Keeping the pelvis high, The hands keep pushing forward, Put more energy on the thumb and index part of your palm. Dynamic inhales and exhales. Bend both knees, Look forward, Step it forward, Bring it to the front. Halfway lift as we inhale rise. Exhale drop low, Palms together, Bring it up to the sky. Inhale with a gentle back bend, Chest opens high. Exhale the hands, Draw a wide circle to the side of the body. Let's move, Inhale. Exhale fold forward, Wave like movements in your own body. Halfway lift as we inhale. Exhale fold, Plant the hands, Bend the knees, This time send only the right leg behind you. Drop the knee down. Anjaneyasana, Low lunge as we inhale, The hands go high. Exhale bend the elbows like in cactus and bring them as you glide the shoulder blades behind you. Inhale lift up the hands. Exhale shoulder blades, Elbows glide behind you. One more inhale. Exhale bring it down. Release the hands forward, Step both feet back to plank. Drop the knees, Drop the chest for chaturanga. Inhale rise for cobra. Remember to energize the glutes. Exhale through the knees, Hook toes, Downward facing dog. We're gonna bring ourselves to the front of the yoga mat. Bend the knees, Look forward, Step one foot at a time, Hands on the knees, Lengthen halfway. Exhale fold once again, Hands connect, Bring it up to the sky. Inhale find lengthening. Exhale the hands down towards the side. Inhale lift, Look up. Exhale fold forward. Halfway lift, Lengthen, Inhale. Exhale bend knees, Plant hands, Left leg sends behind you. Left knee down. Anjaneyasana, Low lunge. Inhale the hands up to the sky. Exhale elbows down, Cactus. Inhale, Exhale down as the chest opens up forward. One more inhale and exhale bring it down. Hands release forward. We're going to step both feet back towards plank. Hook the toes, Downward facing dog. Lifting the hips, Connect the feet together as one. Lift up the right leg, Square the hips, Don't open sideways. Keep them squared and then guide the right foot forward. Place it near the right hand. Left heel goes down, Warrior two. So stand tall, Right hand forward, Left hand back. The pelvis opens up sideways. We want to keep pushing and extending the back of the left knee. Rear energy driven backwards, Eyes forward. Finding that inner discipline, That inner warrior, Warrior prince or warrior princess, Whatever you associate with, Identify with. We are here to shine our hearts bright. Let's bring the right palm to face the sky. Paint the ceiling with a or you can wrap it behind the lower back and then hook it on the front thigh. Strong on both feet, Both sets of toes, Active, Energize. Drop it back down, Right elbow on the knee. Open the chest sideways and lengthen the left hand away from you. A dynamic line from the left foot. Climbing up, Reaching forward and up through the left hand. And drop it down. Both hands on the ground. Step back to plank. Drop the knees, Drop chest, Chaturanga. Inhale for ab dog, Cobra, Buttocks active. Exhale, Downward facing dog, Feet together as one. Left leg rises, Square the hips, Swing it, Step it forward. Back heel on the ground, Warrior two. The left hand is leading the way. A few adjustments that you can perform. If your belly is spilling forward, Tuck and bring the belly button inwards. Tuck the tailbone in, Eyes forward, Spine straight, Not forward, Not back, In a neutral position. Bright smile in your heart, Bright smile in the face. Left palm faces the ceiling or the sky. Paint it, Draw a nice colorful rainbow. Reverse warrior. Remember the back hand can also wrap around. Remain strong on both feet. Remain open, Courageous through the heart. And let's bring it down to side angle. Elbow on the knee. Open the chest sideways and dynamic movement from the back right foot all the way up towards the hand. Breath is moving. Fire it up from the inside out. Release both hands down. Step the feet back towards the plank position. Drop the knees on the ground. Open them to the width of your mat. Connect the heels, Release the toes under. Child's pose, This time a little bit deeper. There's more space for us to spill the belly and heart forward. Hands extend, Elbows down, Forehead down. Embracing stillness, Embracing, Surrendering into silence. Lift up the head, Slow gentle movements as you climb onto the knees, Onto the hands. Our practice will continue seated. So guide the feet to the side, Come and sit out onto the ground and extend both legs forward in front of you. We're going to sit comfortably with both legs extended to the front. We're going to bring the right knee inwards, Right foot, Drop it down to the side. We're going to make a tiny step to the front of the mat with the pelvis assisted by the hands. Step it forward. This helps to open up to the side of the mat with the chest, With the pelvis. So the hips are a little bit square towards the long edge of your mat. Left hand, Front foot or shin bone. Opposite hand, The one behind you, Up and draw a rainbow over. Eyes are closed so you can internalize the sensations, The experience. Notice where you feel it the most, But also notice where you feel it the least. Observing both spectrums, Both sides of the story, Both sides of the coin. And slowly bring it up to sit tall. The right hand will go behind you. We're going to plant the front foot, Flatten it onto the mat. We're going to climb and rise onto the knee, Lifting buttocks, Energize forward and then the left hand reaches towards the back of the room, Back of the mat, With energy, With purpose. Looking towards the palm as well, The left one. And seated back down on the ground, Switching mirroring to the other side. We're going to bring the left foot in. Knee opens out to the side and in order to open up the body sideways, We make that tiny step forward with the assistance of our hands. Open the chest. I'll show you from the other side so we can be more intimate, More connected in this class. Open it sideways and reach the right hand forward, Shin bone or foot. Open up sideways with the hips and shoulders and then invite the other hand up and over. Find a space where the breath is full and comfortable. If you catch yourself tensing, Reaching and and stressing it out or shaking, Take a step back. Find a nice expansive state of being. We are here to open. We are here to grow, To discover with ease of breath. If your eyes were closed, You can blink them open. Bring the left hand behind you, Right foot planted, Energize it, Climb it onto the knee, Extend the hand towards the back, Keeping it lifted and then root it back down to the ground. Nice, Soft and gentle. Now our practice will continue laying down. Make a sit forward with the pelvis. Keep the knees bent with the heels approximately underneath your knees. We're going to lay down slowly onto the ground. To do so, You can round the spine, Slowly bring it down or you can bring it down from the side with the assistance of your hands. We want to make this process comfortable and pushing it just a little bit, Not too much. Press down on the heels. We are rooted. Spine is lengthened across the surface of the mat. Right leg elevates. Bend the knee. Drop the outside of your heel, Your ankle, Onto the left knee. Recline pigeon. Pick up the left foot off the ground. The right hand goes between the gap of the legs. The left hand wraps around. Grab hold of the knee. Lay down. It's important that the head is on the ground rooted. The right foot, The one that's above in front of us, Is flexed. This helps to protect our knee in better alignment. Also, If you are here and you're not really feeling anything, You can bring the hands on top of the knee. This tends to intensify the stretch. Soften your breath. Eyes are closed. Observe your inner world. Observe what aspects in your life, What aspects of your character are the ones to be released, To be left behind in order to grow into the new person you want to become. Let's go ahead and switch sides. Slowly, Right foot goes down. Left foot rises. Bend the knee. Lay it over to the opposite side. Pick up the right knee. Remembering the two options, Either below the knee or above. Find what works best for your body. Making sure the head and shoulders are down on the ground. Now, A butterfly, In order to become reality, In order to be born, Has to let go of certain things. It has to let go of the caterpillar phase. It has to let go of the cocoon phase and break itself open from the chrysalis and reach out for something new, For a fresh perspective. So, Identifying those key elements in life that are holding us back. We're going to slowly release both feet down to the ground. Left leg straightens flat down. Let's add a twist. Supine twist. Hug the right knee into the chest and guide it all the way towards the left side of your mat. I need more space. Bring it over until the right knee connects down to the ground. Now, If you cannot make it that far, Use a block or a cushion to support yourselves. What's important is that your right hand extends out to the side, Followed by the eyes. If your right hand is floating somewhere up here and you're really hyperextending the shoulder blade, I advise you to bring the hand to the heart. Keep your shoulder blade connected, Supported, And then melt it down. Eyes are closed. Bring the awareness inwards. The arrows of the senses reverse, Pointing towards your own center, To that spark that needs to be reignited to find your space of growth, To break ground, To open up, To become free. Let's rotate and release out of it, Back onto the center of our backs. Straighten the right leg. Hug the left knee. Twist it over towards your right. Left hand extends to the side. Gentle breathing in and out. Releasing slowly. To lay flat onto your backs, Getting ready and comfortable for Shavasana, We're going to straighten the legs down to the ground. Feet as wide as your yoga mat. Arms away from the ears. Palms to the side of the hips, Facing upwards. The neck is long. And we surrender, Letting go in deep relaxation. Finding that calm before the storm. The storm that needs to enter our lives, To water, To refresh and rejuvenate our resources that will bring about change, Transformation. Before action, There's stillness. Before motion, There is rest. So, Here we are in stillness. We surrender. And we slowly bring the breath back to life. Deepening the inhales and exhales. Inviting movement back to the body through the hands and the feet. And reach the hands over the head. Find a nice lengthening to the spine, To the body. Awakening the senses. Then bend the knees. Lay over to the side of the body in embryo pose. Nice and easy. Eyes remain closed for a few moments. With the assistance of our hands, As they press down into new planted soil, We rise with our eyes wide open and sit in a cross-legged position. Sitting up tall, Proud, With a sense of self-gratitude, Being thankful to ourselves, To you, For showing up on the mat, For making a conscious decision to bring about positive self-transformation. I hope you enjoy this class. I hope you feel awake and ignited, Closer towards your purpose. My name is Derek. Thank you for honoring me with your presence and watching this class. With much love, Namaste.