1 Hour INTERMEDIATE Vinyasa Yoga - Flexibility, Balance & Strength

Introduction

This tutorial provides a comprehensive guide to an intermediate 60-minute Vinyasa yoga flow. Designed to enhance balance, strength, and flexibility, this practice requires no props and is suitable for those with some prior yoga experience. Follow along to connect with your body, mind, and breath throughout the session.

Step 1: Begin with Relaxation

• Lie down on your back in Shavasana (corpse pose).
• Extend your arms overhead to gently open your shoulders and chest.
• Focus on establishing a steady breath pattern, inhaling and exhaling through your nose.
• Spend a few minutes observing your body and noting any areas of tension.

Step 2: Warm-Up with Core Engagement

• Bend your knees, bringing the soles of your feet together in Supta Baddha Konasana (reclined bound angle pose).
• Interlace your fingers above your head, releasing your index fingers towards the ceiling.
• Inhale to stretch and lengthen; exhale to curl up, bringing your knees together and activating your core.
• Repeat this movement several times to engage your abdominal muscles.

Step 3: Gentle Twists and Hip Openers

• Transition into a gentle twist by bringing your right knee over to the left side while extending your right arm out.
• Optionally, straighten your right leg for a deeper stretch.
• Repeat on the left side.
• Incorporate Half Happy Baby Pose by pulling your knee towards your shoulder, using your elbow to gently push the knee away.

Step 4: Bridge Pose and Cat-Cow

• Set up for Bridge Pose: feet hip-width apart, push your feet into the mat, and lift your hips.
• Breathe deeply, engaging your glutes and inner thighs.
• Lower down slowly and transition into a tabletop position.
• Practice Cat-Cow stretches to warm up your spine—inhale to arch your back and exhale to round it.

Step 5: Balancing Poses

• Extend your right leg back and left arm forward in a balancing tabletop pose.
• Option to bend your right knee and reach back with your left hand for Tiger Pose.
• Transition into modified Side Plank by rolling onto your right side, keeping your body aligned.
• Repeat on the left side to balance your practice.

Step 6: Downward Dog and Flow

• Move into Downward Facing Dog, taking a moment to adjust and find comfort.
• Walk your feet to the front of the mat and transition into a Forward Fold (Uttanasana).
• From here, flow through a series of poses: inhale to reach up, exhale to fold, and move into Plank Pose and Chaturanga, followed by Upward Facing Dog and back to Downward Facing Dog.

Step 7: Lunge and Twist

• Step your right foot forward into a low lunge (Anjaneyasana), lifting your arms overhead.
• Transition to Half Splits (Ardha Hanumanasana) by straightening your front leg.
• Add a twist by placing your left hand under your shoulder and reaching your right arm up.
• Repeat the sequence on the left side.

Step 8: Warrior Poses

• From Downward Dog, step forward into Warrior II (Virabhadrasana II), engaging your legs and arms.
• Transition into Humble Warrior by folding forward with your hands interlaced behind your back.
• Move into Triangle Pose (Trikonasana) by straightening your front leg and reaching forward.

Step 9: Pigeon Pose and Forward Folds

• Transition into Pigeon Pose, allowing your hips to sink and relax.
• Hold for several deep breaths, focusing on releasing tension.
• Move into a seated position, crossing your legs for Half Cow Face Pose (Gomukhasana), then forward fold.

Step 10: Cool Down and Final Relaxation

• Perform Bridge Pose again, followed by Reclined Pigeon Pose.
• Transition to a gentle spinal twist on both sides.
• Finish with Shavasana, allowing your body to integrate the practice.

Conclusion

This hour-long Vinyasa yoga flow is a balanced blend of strength, flexibility, and mindfulness. Remember to listen to your body, taking modifications as needed. After practicing, consider incorporating these routines into your daily life to maintain a connection to your body and enhance your yoga journey.