welcome this is an intermediate vinyasa yoga flow to help improve stamina and
strength it is a faster paced practice with minimal cues so do what you can as
long as we embrace the wiggles and shakes practice will become easier in
time all we can do is try so when you're ready let's meet standing at the top of
the mat
let's begin class circulating the head feeling all the clicks and tics
the neck here
opposite direction
now circulating the shoulders
circulate in the opposite direction
and coming to the wrists just make a fist and begin to circulate the rests
here really warming up the body
release the hands to your sides and begin swaying the arms side to side just
letting the arms be really heavy here enjoying the silly side of the practice
coming back to Center inhale the hands overhead exhale fold option to bend the
knees here inhale half-lift exhale fold
in Hilda standing exhale fold inhale half-lift
exhale step back to plank lower halfway for chaturanga inhale updog exhale send
the hips up for down dog walk it out here bending one knee at a
time whatever feels good shake the head no attention in the neck
on your inhale step to the top of the mat coming into your half-lift
nice flat back exhale fold
in Hill the standing hands reaching up overhead exhale the hands to heart
center bending the knees on an inhale sit the hips nice and low for chair pose
exhale fold inhale half-lift
exhale folds bending the knees inhale coming into chair pose reaching the
hands overhead exhale straighten the legs hands to heart center inhale sit
the hips low chair pose exhale fold
inhale half-lift exhale stepping the left foot back toes pointed towards the
left corner of the mat inhale hands overhead for warrior one exhale plant
the hands lower for chaturanga inhale updog exhale down dog
inhale step to the top of the mat half lift
exhale fold inhale chair exhale straighten the legs come to standing
inhale sit the hips low hands reach overhead exhale fold inhale half-lift
exhale step the right foot back hips are squared here inhaling the hands overhead
for warrior one exhale plant the hands take your flow inhale up dog exhale down
dog
on an inhale stepping to the top of the mat half lift nice flat back exhale fold
inhale the standing exhale the hands to heart center one more time here inhale
chair pose
exhale fold inhale half-lift exhale step the left foot back inhale for warrior
one
exhale chaturanga
inhale updog exhale down dog walk it out here no attention in the neck
shake the head whatever feels good here
inhale the standing coming into your half-lift exhale fold inhale chair
exhale standing hands to heart center bending the knees sit the hips low chair
pose exhale fold inhale half-lift exhale
stepping the right foot back squaring the hips here inhale warrior one exhale
take your flow
inhale updog exhale down dog
dropping the knees sending the hips towards the heels forehead chin or cheek
to the mat for Child's Pose taking this moment to soak in all the work you just
did to be present here with all sensations in the body to observe the
body and we'll inhale drawing the breath into the chest on the exhale softening
the shoulders softening the upper back
no attention in the hand the elbows
you
option to rest your hands beside your heels if that feels good
begin to allow the shoulders to be heavy here
slowly release coming all the way up
inhale hands overhead exhale hands to heart center thank you for joining
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