40 Min Fluid Vinyasa Yoga Flow | Full Body Yoga

Introduction

This tutorial will guide you through a 40-minute fluid vinyasa yoga flow as taught by Charlie Follows. This practice includes various transitions, arm balances, backbends, and hip openers, making it suitable for all levels. You'll leave feeling energized and centered.

Step 1: Begin in Child's Pose

• Start on your mat in a Child's Pose.
• Choose to keep your knees together or open them wider.
• Walk your hands forward and take five deep breaths, focusing on relaxing your body.
• On your final exhale, thread your right arm under your left arm, turning your head to the left. Hold for three steady breaths.
• Switch sides by returning to Child's Pose and threading your left arm under the right. Hold for three breaths.

Step 2: Move to Tabletop and Cat-Cow

• Transition to Tabletop position with hands under shoulders and knees under hips.
• Perform several rounds of Cat-Cow:
  • Inhale, arch your back, gaze forward.
  • Exhale, round your spine, tucking your chin.
• After a few rounds, tuck your toes and lift your hips into Downward Facing Dog.

Step 3: Flow Between Downward Dog and Plank

• From Downward Dog, ripple forward into a high plank.
• Bend your knees, dip your belly, and return to Downward Dog.
• Repeat this movement two more times, synchronizing with your breath.

Step 4: Side Plank and Twists

• Step your feet together, bend your right knee, and turn to a Side Plank.
  • Option to lower the right foot for support.
• Hold for an inhale, then sit your hips down and twist, hugging your left arm around your right leg.
• Return to facing forward, reach arms up, and fold forward over your right leg.
• Repeat on the left side.

Step 5: Wild Thing and Chaturanga

• Lift your right knee, plant your foot, and use your left hand for support to come into Wild Thing.
• Look down and lower your right hand next to your left, transitioning to Plank.
• Lower down into Chaturanga (or lower your knees for modification).
• Inhale into Cobra and exhale back to Downward Facing Dog.

Step 6: Three-Legged Down Dog to Straddle

• Lift your right leg high in Three-Legged Down Dog.
• Bring your knee forward to tap your left elbow, then extend the leg out to the side.
• Lower the foot and reach your left arm up, transitioning into a straddle.
• Hold for five breaths, either seated or folding forward.

Step 7: Pigeon Pose and Warrior III

• Transition into Pigeon Pose by gliding your right leg forward.
• Option to stay seated or fold forward, holding for five breaths.
• Shift your weight to the front leg, lift your hips, and extend your right leg back into Warrior III. Focus your gaze on one point and hold.

Step 8: Goddess Pose and Lunges

• Step back into Goddess Pose, keeping your knees bent.
• Transition into a lunge by turning your feet to the right, tracking your front knee over your ankle.
• Reach your arms up, bend your elbows, and open your chest. Hold for three breaths.
• Extend your front leg, flex your foot, and fold forward. Hold for three breaths.

Step 9: Twists and Final Poses

• Re-bend your front knee, inhale to reach arms up, and twist to the right. Hold for five breaths.
• Release the twist, lower your back knee, and go back to Goddess Pose.
• Add shoulder rolls and press your hands against your thighs for a deeper stretch.

Step 10: End with Savasana

• Transition to lying on your back, bending your knees, and gently rocking side to side.
• Perform gentle movements to decompress your lower back.
• Allow your body to settle into Savasana, focusing on your breath and relaxing completely.

Conclusion

You have completed a fluid vinyasa yoga flow that includes various poses and transitions designed to energize and open your body. Consider incorporating this routine into your weekly practice, and feel free to explore additional classes for specific poses or techniques you might want to focus on. Thank you for joining this practice!