Strong & Powerful Vinyasa (Intermediate Level)

This 50 min vinyasa yoga flow is quite strong and demanding. We are still flowing through the sequence in a mindful way so that you´ll feel refreshed and energised at the end of the class. There is plenty of core work and vinyasas included. As well as some intermediate postures.
Make sure to listen to your body and choose the variations that work for you.
If you ever need a break, feel free to skip the Vinyasas or take a break in Child´s Pose.

See you on the mat, my beautiful yoga friends.
Janice

Transcript

Our practice today. You don't need any props. Today we are starting a child's pose at the back of the mat. Bring your big toes together, Knees met width distance apart. Walk your hands forward, Lower your torso, Lower your forehead to the ground. Maintain the connection of hips and heels. Release your body into the posture. Bring your awareness inside. Fix your awareness onto your breath. Feel the way the air takes as you're breathing in. And out. And. . . And out. Begin now to deepen your breath. Lengthening the inhalations and slowing down the exhalations. Find your deep, Steady rhythm of breath. And try to maintain this rhythm throughout the whole class. Take one more breath here. And then inhale, Lift your head, Lift your chest Exhale to transition forward onto the belly. Bring the knees together. Inhale, Roll yourself up. Exhale lower down. Inhale up, Cobra. Exhale forehead to the ground. Continue in your own rhythm of breath. Arms stay bent, Elbows point back. Chest is opening, Shoulder blades come together at the back. On your next inhale stay in your upright cobra. Keep the pelvis connected to the ground. Keep looking forward. Inhale here Exhale, Release back down. Tack your toes under. And then on your next exhale, Press yourself up into plank. One straight line. Check your plank pose. Fingers are spreading wide, Wrists in line with your shoulders. Hold here strong core. Transitioning into side plane. Right hand on the ground, Left hand reaches up. You're on the outside edge of the right foot, Left foot stacking on top. One more inhale. Exhale center. Straight over to the other side, Left hand on the ground, Right hand reaching up. Your whole body is in the same plane. Your hips are pushing up. And now here. Exhale centre. Hold for the inhale. Exhale, Lower knees, Chest, Chin to the ground. Inhale, Slide through cobra. Exhale, Move back, Downward facing dog. First downward dog of the practice. So feel free to find some movement here. Stretching out the side body by bringing the hips from side to side, Stretching out the back of the legs by bending the legs. Find stillness now and bring your feet together a big toes touch. Inhale, Rideford reaches out. Exhale, Bend the leg open at your hip. Three-legged down dog knee reaching high. Inhale, Right leg straight, Close at your hip. Exhale, Shift forward, Right knee to the right elbow. Inhale, Back up. Exhale into the center knee to the nose or the forehead. Inhale back up three legged dog. Exhale forward with a twist to the left. Inhale. Exhale bend the leg open at your hip Knee is reaching high. Inhale leg straight. Exhale, Release the foot to the ground. Inhale forward to plank. Exhale, Knees, Chest, Chin, Ashtanga Namaskar. Inhale cobra open your chest Exhale, Downward facing dog with your feet together. Changing sides. Inhale, Left foot reaches up, Point the foot. Exhale, Bend the leg open at your hip. Press the ground way with your hands. Right heel reaches to the ground. Inhale left leg straight. Exhale, Shift forward left knee to the left elbow. Inhale back up. Exhale into the center, Small and round. Inhale up. Exhale twist over to the right elbow. Inhale up. Exhale, Bend your legs. Hip is opening, Knee is reaching high. Inhale left leg straight Exhale, Release the foot. Inhale to shift to plank. Exhale knees, Chest chin. Inhale cobra Exhale, Down. Maintain your rhythm of breath. Look forward, Make steps to the front. Inhale half lift Exhale fold. Inhale, Come up to standing arms up. Exhale, Release. Tadasana. Inhale, Reach your arms up, Look up. Exhale fold deep Uttanasana. Inhale, Lift halfway, Adha Uttanasana. Exhale fold deep. Inhale come back up, Arms up. Exhale, Tadasana. And now arms up, Look up. Exhale fold forward lengthen the back of the legs Inhale, Half lift long spine. Exhale folding forward. Inhale to standing arms come up. Exhale release. Inhale to chair pose. Bend your legs, Sit low, Reach your arms up. Shoulders relax. Bring your weight into the right foot. Lift the left foot up, Find your balance. And with control, Step the left foot all the way back. High lunge. Inhale here Exhale, Release the hands to the ground, Straighten out the right leg. Inhale length Exhale, Fold deeper. Hold here for a breath, Right leg as straight as possible. Inhale, Re-bend the right leg, Push the heart forward. Hold here Vibra Plant the hands down, Step back into play. Inhale here. Exhale knees, Chest chin or chaturanga. Inhale, Core, Bra, Or up dog. Exhale, Downward facing dog. Long straight spine Heaps reach high. Look forward. Step or jump. Inhale, Half lift. Exhale fold. Inhale to Chao Pose. Legs together, Feet together. Bring your weight into the left foot. Pick the right foot up. With control, Step the right foot all the way back. Find your high lunge, Long stance. Inhale. Exhale hands to the ground, Straighten out the left leg. Inhale length Exhale, Fold. Folding as deep as it works for you. Then inhale re-bend the left leg seeing the hips deeper Plant the hands to the ground. Step back to playing. Inhale here. Exhale, Lower your choice. And how to come through. Exhale to move back. Find your down dot. Hold here in stillness. Look forward. Step or jump to the front. Inhale halfway. Exhale fold deep. Inhale to chair pose, Sitting low, Arms reaching up. Once again, All the weight into the right foot, Left foot up. Step the foot back. Highlands. Inhale here. Exhale open out warrior two, Adjust your feet, Sit low. Arms parallel to the ground, Shoulders relaxed. Inhale here Exhale, Windmill the hand to the ground. Transition into three-legged dog, Right foot reaching up. Inhale here. Exhale, Shift forward, Hug the right leg in towards the chest. Hold here for a breath. Inhale, Reach the right foot back, Leg straight. Exhale, Bend your elbows back, Lower three-legged chaturanga. Inhale, Come through. Exhale, Move back, Downward facing dog. Take deep, Steady breath here. Look forward, Step or jump. Inhale, Half lift. Exhale fold deep. Inhale to chair pose. Sweep your arms up, Lengthen. Sitting low at the same time. Bring your weight into the left foot. Pick the right foot up. Step the right foot back high stable foundation through the legs. And now. Exhale, Open out, Warrior two. Long stand. Sit deep. Left leg bend 90 degrees. Inhale here. Exhale windmill the hand to the ground left foot reaches back and up three legged down dog Inhale here. Exhale shift forward hug the left leg in towards the chest Don't let the legs sink to the ground. Keep it up. Inhale left foot back leg straight Exhale three-legged chaturanga. Inhale, Come through, Upward facing dog. Exhale, Move back, Downward facing dog. Whenever we're in down dog, Use this as your pause to check in with your body and your breath. Look forward. Step or jump. Inhale half lift lengthen Exhale, Fold, Sink deep. Inhale to chair pose, Legs together, Arms up. One more flow starting like this, Right foot on the ground, Left foot comes up, Step it back, High lunge. Inhale here Exhale open out warrior two stands. Coming into extended side angle your version either right forearm on the right thigh. Or the right hand on the inside of the foot or you're coming into the bind. Decide for yourself which variation works for you today. Wherever you are, Focus on opening the left side of the hip up. Focus on opening the chest. Inhale, Come back up, Warrior two. Exhale windmill the hand to the ground and transition into side plank on the left. The left hand is on the ground, Outside edge of the left foot comes to the ground. Right foot on top, Right hand reaching out. Strong center, Pushing the hips up. And now here. Exhale, Release back to plank. Flow through your vinyasa of choice. And then me back in Down Dog. Hold here. Look forward, Step or jump. Inhale lift lengthen. Exhale fold. Inhale to chao pose. Lengthening your back, Drawing the lower core, The lower ribs in. All the way into the left foot, Right foot up, Step the right foot back, Find high lunge. Inhale here. Exhale, Open out, Warrior two. Find your version, Your expression of extended side angle. Take your time to enter the posture to see how deep you want to go today. Make sure that you're not compromising your breath. Keep breathing in your deep, Steady rhythm. On your next inhale come back up. Warrior two. Exhale hands to the ground, Transition side plank on the right. The left hand is reaching up. Stabilizing from the core out. And now. Exhale plank. Flow through your vinyasa. Can always skip the vinyasa as well if you fear that you need to pause and go straight back into down dog. Listen to your body and listen to your breath. Look forward. Step or jump. Inhale lift exhale fold Inhale to standing, Sweep your arms up, Look up. Exhale release. Tadasana. Take a few breaths here. Deep, Steady breath. Coming into a standing balancing posture. Bring your left hand to the hip. Bring the right knee up. First two fingers and the thumb hook the right big toe. Straighten out your right leg as much as possible. Tita astaparangustasana. It also stays upright. Right side of the hip sinks to the ground. Bring your left hand now to the outside edge of the right foot. And reach the right hand back. Finding a twist in your torso. If possible, Look to the side or even towards the back. Your leg could be bent here as well, That's fine. Release now. Turn your torso forward. Bring your hands to the heart. Keep your right leg up, Right foot flexed. Inhale here. Exhale release. Tadasana. Take a pause here. And then change sides. Right hand to the right hip, Left foot comes up. Hook your toe. Find your balance and then straighten out the left leg as much as possible. Keep your torso upright. Shoulders down, Chest open. Standing leg straight. Change the grip now, Right hand going to the outside edge of the foot, Left hand reaching back. Twist your torso, Open your chest to the left. If possible, Look to the side or back. Changing the drishti the focus bond is super challenging so if you fall out just come back into the posture. Turn forward again, Release the foot, Hands to the heart. Left leg stays up. Inhale here Exhale release. Tadasana. Feel your body. Taking deep, Steady breath here. Bring your hands together at your heart. Inhale, Reach your arms up arch back. Push the hips forward. Take a few breath here to go deeper into the standing back bend. Inhale come back up out of the posture. And exhale fold all the way forward. Take your time. Inhale half lift. Exhale, Step the left foot all the way back. Lower the left knee and tug the toes. Lift your torso. Hands go on to the right thigh. Engage the muscles in the legs and your lower core. Inhale, Sweep your arms up. Arms go in line with the ears. Come into a backbent. Use the inhale to lengthen and open the front of the body. Use the exhale to compress the muscles along the backside of the body, Along the spine. Inhale center. Exhale release Tuck the left toes under. And transition into three-legged down dog right foot reaching up. Bend the right leg open at the hip. Either stay here or flip into Wild Thing. Right foot steps outside of the mat. Left foot turns down and out. Push the hips up, Open the chest, Right hand reaches forward. One more inhale. Exhale, Control to come back. Three-legged down dog, Right leg straight. Flow through your choice of vinyasa. Option for a three-legged chaturanga meeting back in Down Dog. Look forward, Step or jump. Inhale lift lengthen. Exhale full deep uttanasana. Inhale, Sweep your arms forward and up come to standing and straight into the back bend. Push your hips forward, Lengthen the front side of the body, Compress the back side of the body. Keep looking forward. Inhale up. Exhale, Fold. Inhale, Half lift. Exhale, Release. Right foot steps back. Right knee down, Untuck the toes. Low lunge. Lift your torso. Bring your hands to the left eye. Engaging the muscles in the legs, Your right glute and the lower core. Inhale, Sweep your arms up and find into your back bend. Keep stabilizing through the lower part of the body to open the upper part. In our center. Exhale, Release. Transition, Three-legged down dog, Left foot reaching up. Bend your leg open at the hip. Either stay here or continue into wild things. Take your time to set up the posture. To find your stable foundation through the feet and the right hand. Inhale here. Exhale with ctrl transition back three-legged down dog Flow through your vinyasa of choice, Option for three-legged chaturanga. Take your time. Don't rush. Meeting back in our downward facing dog hold here Look forward, Step or jump. Bend your legs, Reach your hands forward, Sink your hips to the ground. Bring your feet hip width distance and with control, Lower yourself all the way down onto the back. Set yourself up for bridge posts. When you're ready in how to lift the hips up. Bring the fingers to interlace, Walk the shoulders further in. Make sure your knees are pointing forward. Keep pushing the hips up. And then hug the right leg in towards the chest. Straighten out the right leg, Pointing the foot. Bridge pose with your right leg reaching up. Inhale here. Exhale release. Hug the left leg in, Straighten it out. Point the foot. Keep your pelvis balanced. Hips push up. Inhale here exhale release Inhale. Exhale release hands, Release hips. Bring your feet hitwards distance. Let the knees fall into one another. Feel free to close your eyes for a moment. Either stay here or straighten out your legs for a mini shavasana. Whatever feels more natural to your body. Maintain your deep, Steady rhythm of breath. Step your feet in again, Hip width distance. And we're going now into wheel pose. Wheel pose is not part of your practice. You can repeat bridge, Regular bridge or the one legged variation that we just did. Lifting the hips, Opening the chest. Hold here and take deep steady breath. One more inhale. And then exhale to come out. Feet met with distance, Knees fall into one another. Or more comfortable straighten out the legs. Giving your body a pause before we go up into our third and last round. When you're ready, Enter bridge pose or wheel pose. If you're quite comfortable in wheel pose, Maybe you can shorten your stance. And if you feel strong and up for it, Pick the right leg up. Either keeping the right leg bend, Hugging it in or straightening the leg out. Release the right foot. Change sides. Hug the left leg in, Either hold it here. Or straighten the leg out. Release the left foot back down. Take one more deep breath here. And then release. And your posture to relax to let your body and your nervous system return back to neutral. Bend your legs, Step the feet in, Legs together, Feet together. Open your arms out into a T-shape, Palms press into the ground. Pick your legs up, Shins parallel to the ground. Inhale here. Exhale, Let your knees fall over to the right, But don't let them touch the ground. Inhale up. Exhale left. And now Exhale, Twist to the right. Continue in your own rhythm of breath. Slow controlled movement. Don't let the legs come to the ground. Stabilize through the core and the arms. Hug the legs into the chest now. And then start rolling up and down the spine. Massaging the back. And eventually coming up straight into Navasana, Boat pose. Either keep your hands behind the legs or straighten out the arms. If you want you can straighten out the legs. And now here exhale release the feet to the ground which distance hands go behind you fingers point forward coming into reverse tabletop. Inhale open your chest Exhale, Push the hips up. You can look forward up or let your head hang back. Push the hips up, Knees point forward. Inhale look forward. Exhale release the hips to the ground. Come to Dandasana, Staff pose. Legs straight, Feet flexed. Hands press into the ground next to your hips. Inhale, Reach your arms up. Exhale fold forward. Hands come to either side of the legs or to the feet. Use your breath to come deeper into this forward fold. Inhale for length. Exhale for depth. Folding forward, It comes easy to you. Maybe you can also come into the bind. Seeking to fold forward from the hips, Maintaining length along the spine. Inhale back up. Exhale, Release the hands behind you. Fingers point forward. Point the feet. Inhale, Open the chest. Exhale push the hips up. Upward facing plank. Try to bring the big toes to the ground. Comfortable or you can let your head hang back. Push the hips up. Open the chest. Strong legs, Strong core. Inhale, Look forward. Exhale release. Back into Dandasana. Bend your right leg. And then open the knee out to the side. You can either come into Janusya Shasana. Or into half lotus, Your choice. If there is any pain in the knee doing half lotus, Rather go for Janusir Shasana. If you are in half lotus, Maybe you can also come into the bind. You now reach your left hand or both arms up. Exhale to fold forward. Folding as deep as it works for you, Maintaining the length along the spine. If you are in half lotus with a bind, Focus on bringing the right side of the chest more to the ground. To square the upper body inhale come back up Exhale, Release the right leg. Dandasana, Staff pose, Sitting upright. Change sides, Left leg in, Either Janushir Shasana. Or half lotus. Take your time to come into the posture. Use an inhale to lengthen. And then exhale to fold forward. Work more in finding length along the spine instead of folding as deep as possible. Sending your breath into the area where you can feel the stretch. Inhale back up. Exhale, Release the left leg. Lean back onto the hands, Lift your legs, Cross at your shins and roll over the legs. Stepping into plank pose. You want flow through another vinyasa here. So that we meet back in downward facing dog. Look forward. Release your forearms onto the ground, Forearms parallel, Elbows shoulder width distance apart. Dolphin pose you can walk the feet further in Crown of the head reaches away from the ground, Spine long, Hips reaching high. Inhale, Right foot reaches up, Holding here. Inhale. Exhale, Release the foot back down. Inhale left foot up Reach the foot high, Lengthen through the spine. Inhale Exhale release. Take one more inhale here. And then exhale release into child's pose. Feel free to reach your hands back. Finding relaxation at your shoulders. Awareness is focused in on yourself, On your body and your breath. Reach your hands forward lift your head look forward and then slide yourself all the way forward onto the belly Turn your head to the left, Open your arms out into a T shape. Place your left hand onto the mat and then roll your whole body over onto the right side. Maybe you want to place the left foot onto the ground behind your right leg. Maybe you want to bring the left arm behind your back onto the ground. Your head is resting on the ground. Your eyes can be closed. Take one more breath here. And then roll yourself back into the center. Turn your head over to the right. Transition over onto the other side. Option to bend the right leg to place the foot onto the ground. Option to bring the right hand behind you. Preferably choosing the same variation that you did on the first side. One more breath. And then slowly come back out, Come back onto the belly. Reach the right hand forward and turn yourself over onto the back. Hug your legs in towards the chest. And then come into happy baby. Reaching for the outside edges of the feet. To pull the thighs closer towards the ground. Whole spine is flat on the ground. Sacrum is pressing into the ground. Feel the stretch on your inner thighs. Release the posture, Release the feet. And then find your way into Shavasana. Make any last little adjustments to your posture. Close your eyes. And then find into stillness Let go of your breath. Let your breath return back to its natural rhythm. Let go of your body. Releasing the weight of the body down into the ground. Hold body heavy and relaxed. Stay fully awake, Fully aware. Observe the sensations. The energy circulating through your whole body. Observe here. Surrender into the stillness. Bring your awareness back to your breath. Take a few deeper breaths. And then bring movement back into the body, Beginning with your hands and your feet. Rotating wrists and ankles Turning your head from side to side. Bring the legs together, Point the feet. Bring the hands together, Interlace the fingers, Reach your arms up. Inhale here, Lengthen. Exhale, Let go. Bend your legs. Roll yourself over onto your favorite side. With your eyes remaining closed. Come up into a comfortable cross-legged seated posture. Sitting upright spine long shoulders down chest open Take a few more grounding breath here. Bring your hands together at your heart. Gently bow your head forward chin to the chest Open your eyes. Namaste. Thank you.

Reviews

First time I have done a virtual vinyasa session was very pleased. Found the coaching and reminders on the asanas timely and helpful. Suggestions for adaptations to one’s body of the day were helpful and supportive. Will be back.