Yoga Flow for Balance & Twists: Full-Body Vinyasa with Blocks

Hey there, welcome back. My name is Liberty. Today we're gonna be doing a flow that targets balancing while twisting. For today's class we're gonna be using two blocks. Let's go ahead and get started. If you're in a place where you cannot do this video right now, save it on your watch later and join me whenever you can. Hi, for today's class place your blocks towards the front of your space on each side of the mat and we're starting child's pose. So you'll bring your big toes to touch. Spread your knees as wide as your mat and gently start walking your hands towards the front of your space. Relax your forehead on the ground. Take a deep breath in. Deep breath out. Good again. Big inhale. Open your mouth. Let it go. Good. Last one. Breathing to try and lengthen your arms a tiny bit more. As you exhale maybe you try and bring your chest on the ground to open your shoulders. Take an inhale to start walking your hands towards the right side of your space. Flipping can go on top of the right. Reach as far right as you can. Deep inhale here. Good. And as you breathe out bring yourself back into center. Take an inhale to walk your hands towards the left side. This time right hand going on top of the left. Reach as far left. Breathe out to bring yourself back into center. With the next breathing slowly start rolling out of your heels and into a tabletop position. Make sure your knees are right underneath your sit bones and your hands are right underneath your shoulders. Spread your fingers wide. As you inhale bring the belly down. Shoulders and sit bones high for cow pose. Exhale to push the fire away. Chin to chest. Open for cat. Get a few more breathing. Belly down. Open up. Exhale for cat. A few more like here. Inhale to open. Exhale push away. Let's take two more breathing. Open. Exhale cat. Last one breathing. Exhale cat. Good. Inhale to find stillness. As you exhale send your body weight more towards your left arm. Inhale reach the right arm high. Twist. Exhale to bring the right hand down and through towards the left side but keep it to a hover. We'll do a few times. Inhale reach high up. Exhale send it down and through. Breathing high. Exhale twist. Inhale reach. Exhale down. Last one breathing up. Exhale lower. Good. This time we're staying. Inhale reach. Exhale bring your right hand all the way down and through. Bring the right shoulder on the ground. You can stay here or maybe you send your left hand to the front of your space or maybe you bring your left hand behind your low back for half a bind. Take a deep inhale here. Deep breath out. Once more full inhale and let it go. The next inhale start releasing your bind if you have it. Breathe out to press yourself away from the ground. Inhale to come back into that open twist. Good. As you exhale send your right arm to the front of your space. Take a few seconds here to readjust your pose. Inhale send the left foot opposite foot to the back wall. As you breathe out see if you can look down at your toes. Pivot the toes towards the ground. Inhale to try and lift everything a little bit higher. Exhale connect elbow to knee. Inhale reach. Exhale tap. One more breathing reach. Exhale connect. Good. Inhale reach. As you exhale bring your right hand down on the ground. Pivot your right toes to the side. Inhale to lift your left arm high finding a supported side plank. Your bottom knee is right underneath your hips. Your left foot is flexed and lift as high as your hips or maybe higher. As you inhale lengthen the left arm to the front. Exhale to open your chest, cactus arms. Good. Inhale lengthen. Exhale open. Breathing reach. Breathe out tap. Last one lengthen. Exhale open. Good. Inhale lengthen and now start pulsing your left foot up up for five, four, three, two. Good. As you exhale bend your left knee reach for your left foot with your left hand. Push the foot away from you. Take a deep inhale there. Good. As you exhale release the foot back down on the ground. Bring yourself back into your tabletop. Take an inhale for cow pose. Belly down open. Exhale cat and push away. Good. Again inhale belly down open up. Exhale push away. Other side. Take an inhale to send the left arm high. As you breathe out bring the left hand down and through towards the right side. Keep it to a hopper. A few more breathing coming up. Exhale down and through. Inhale reach high. Exhale down and through. Two more. Inhale up. Exhale down. Last one. Exhale lower. This time hold there bringing your left shoulder on the ground. Right arm can go across or maybe you send it behind you. Hold there. Try and make sure that your body weight is on your shoulder not on your neck. Take two more rounds of breath here. Deep breath in. Deep breath out. Last inhale. Good. As you exhale bring your hand back down on the ground. Use your left right hand to push yourself away. Inhale send the left arm high. Exhale send your left hand to the front. Inhale to flex your right toes. Place center to the back of your space. Take a few seconds here to readjust your pose. Maybe you need to bring yourself a little bit more center. Flex the back toes. Take an inhale to lift high. Exhale connect. Breathe in lengthen. Exhale tap. Last one reach. Exhale connect. Inhale lengthen. Exhale bring the left hand down. Flip your left foot to the side of the mat. Inhale to lift the right arm high. Supported side plank. You can always do this with the foot on the ground as well. Take an inhale to stay here. Send the left right arm to the front. Exhale open your heart. Cactus your arm. Inhale lengthen. Exhale open. Breathe in reach. Breathe out open. Inhale reach. Exhale open. Good. Inhale reach. As you exhale you can stay or you can pause your foot for five, four, three, two, and one. Bend that foot. Reach up for your hand. Press the foot away from you. Open your heart. Take a deep inhale there. Good. Exhale to release your hand. Bring both of your limbs back down on the ground. Take an inhale for cow pose. Gaze up. Exhale cat. Push away. Again inhale cow pose. Gaze up. Exhale cat. Hug your toes. Inhale cow pose. Face up. Exhale downward facing dog. Send your legs out and back. Take a few seconds here. Maybe you need to keep your knees bent and your heels lifted. You're trying to make sure that your spine is lengthened there. Use your hands to push the foot away trying to keep your shoulders away from your ears. As you stay here maybe you wiggle your tailbone. You can bend one knee then the other. Take a few rounds of breath. With the next inhale exhale walk to the top of your mat. Take an inhale halfway left. Exhale forward fold. Again breathe in halfway left. Breathe out forward fold. Inhale to come all the way up. Exhale hands onto your heart. Inhale reach high. Exhale hands forward and down forward fold. Inhale halfway left. Exhale forward fold. Hands on the mat. Set one foot back then the other. Take an inhale to lean forward. Exhale bend your elbows. Chaturanga. Breathing up dog. Open your heart. Exhale down dog. Send your hips up and back. As you inhale see if you can lift your left hand off the ground just for a tiny bit. Maybe you stay here. If this feels good and you can do more try and lift your left hand. If this feels good and you want to do more send your left hand to the right side. Maybe you grab onto your hip, your kneecap, your calf or all the way down onto your ankles. You might need to shorten your distance here and you're doing a deeper twist. Use that connection to pull yourself and twist a little deeper. Looking above your right arm. Deep inhale here. Deep breath out. Last breath in. Exhale to release that twist. Inhale send your body way onto your left hand. Lift the right fingertips. Exhale to twist with the left side of your space. Inhale to pull and twist a little deeper. Breathe out stay. Last breath in. Exhale let it go. As you inhale send the right leg up and back. Three-legged down dog. Breathe out to bend your knees. Stack your hips on top of each other and then send your right knee as high up as you can. You can stay there or draw circles with that leg one direction and the other. Good. Slowly re-lengthen the right leg. Flex your toes. As you exhale lean all the way forward. Connect your knee to your nose. Hold there for three. Hold there for two. Hold there for one. Exhale release the right foot in between your hands. Bring the left knee on the ground. Your hands can be on blocks to give you more support. You're using them on the longer setting and left your torso high. Make sure your right knee, your hips and your toes are in the same alignment. Take an inhale there and let it go. One more forward. Deep breath out. Inhale to raise your hands high. Exhale open your arms in cactus. A few more like that. Breathe in reach. Breathe out twist. Inhale reach. Exhale lower. Inhale lengthen. Exhaling your hands on the block. Take an inhale to lengthen the front leg finding yourself in halfway splits. Here's where we add a twist. You're going to place your block right outside of your right foot in the middle setting. Your foot is going to be pressing against that block. Left hand on the block. Take an inhale to bring your right hand onto your right hip and pull it back and slowly start rotating towards the right side of your split. You can keep your hip, your hand here or maybe you send your right hand to the front to the side. Deep inhale. Deep breath out. One more forward. As you exhale release your top hand back down on the ground. Inhale to re-bend your right knee. Exhale to sink your hips a little deeper. Breathe in reach your arms up. Exhale twist again to the right side. Different styles this time. Keep your arms as high as your shoulders. Take an inhale to try and lengthen both arms. Exhale release your right hand and your left thigh. Breathe in reach your left arm high. Good. As you breathe out bring your left hand left elbow outside of your right knee. Use it to connect and twist. Bring your hands onto your heart. Take a few seconds there. Full and in. Deep exhale. One more full inhale there. As you breathe out release your twist. Take an inhale tuck the back toes. As you exhale lean all the way forward finding standing splits. Bring your left hand as high as you can. Take a deep inhale there. Breathe out to bring your left foot to meet the right foot. Forward fold. Inhale halfway left. Exhale forward fold. Breathe in to come into chair pose. Low hands high. As you breathe out bring your headphones to your rib bones to engage your core. Navels in. Arms are right next to your body. Your ears. Holding there for three. Holding there for two. Holding there for one. Exhale hands forward and down. Forward fold. Take an inhale halfway left. Exhale forward fold. Inhale to come all the way up mountain pose. Exhale hands to your heart center. Breathe in reach up. Exhale hands forward and down. Inhale halfway left. Exhale forward fold. Hands on the mat set one foot back then the other high plank. Take an exhale to bend your elbows. Chaturanga. Inhale open your heart. Up dog. Engage your glutes here. Exhale send your hips up and back. Downward facing dog. Good. Pedaling your feet once again. Deep inhale. Deep exhale. Breathe in send the left leg high. Exhale knee to nose. Hold there for three. Hold for two. Exhale release the left foot in between your hands. Back knee on the ground. Take an inhale to reach your hands high. Remember you can always take a few seconds to settle into this pose using your blocks. Keep sending your hips a little bit forward and down. Good and once you feel ready go ahead and lengthen your arms. As you exhale come into cactus arms and the heart to the sky. Breathe in reach high. Exhale open. Inhale up. Exhale down. Breathe in reach. Exhale halfway splits. Hands on your blocks. Flex your left toes. You can stay here or if you want the challenge bring in your block outside of your left foot on the middle setting. Bring your right hand outside of that outside of your left foot on that block. Left hand goes to your hip. Pull it back. Rotate your torso to the left. You can stay here or maybe you send your left arm up. Breathe in as you hold. Breathe out. One more deep inhale. Exhale to release your twist. Take an inhale to lean all the way forward. Rebend the left knee. As you breathe out coming out of that pose keeping your low lunge. Take an inhale to reach your arms to the sky. Exhale twist to the left side of your space opening your arms in a T. Deep inhale lengthen. Exhale lean back. Exhale your crescent. Breathe in maybe looking up. Exhale hook your right elbow outside of your left knee. Hands onto prayer and you're looking towards the back of your space. Deep inhale. Let it go. Once more breathe in. Breathe out. As you inhale coming back up. Exhale release your hands to the ground. Tuck the back toes. Inhale standing split lean all the way forward. Try and lift your foot as high as you can and like always your hands can stay on blocks or maybe you grab onto your bottom ankle with one or both hands. Take one more inhale to lift the foot a little higher. As you breathe out bring your right foot to meet the left foot forward fold. Inhale halfway lift. Exhale forward fold. Breathe in for chair pose sit low hands high. Exhale forward fold. Inhale come all the way up. Exhale hands onto your heart center. Breathe in reach up. Exhale forward fold. Inhale halfway lift. Exhale forward fold. Hands on the mat. Step one foot back then the other. Find a high plank. Exhale chaturanga. Inhale up dog. Exhale down dog. Good take a few seconds here. Pedal your feet. Do whatever feels good for you. We'll do that whole thing once more breath to movement. Take an inhale send the right foot high. Exhale adding on right knee right elbow. Breathing up. Exhale knee to nose. Inhale reach. Exhale twist. Inhale up. Exhale right foot in between your hands. Left knee on the ground. Breathe in reach your arms high. Exhale open your arms in cactus. Breathe in reach your arms up. Exhale halfway splits. Maybe you challenge your balance by keeping your hands on the ground. Take an inhale to lean forward. Exhale twist to the right. Right hand on the mat on the mat or on a block. Left and twist. Full inhale there in your twist. Good as you breathe out release that twist come back to center. Inhale to revent the front knee reach high. Exhale twist to the right. Inhale exhale leaning back. Exhale lean forward left elbow outside of your right knee. Breathing to pull and twist. Breathe out to stay. One more deep inhale you have the option this time to tuck the back toes and lift the back knee off the ground. Breathe out hold. Last inhale. Exhale hands to the ground. Inhale lift the back leg off the mat finding standing splits. Breathe out to stay. One more full inhale here. Exhale forward fold. Inhale halfway left. Exhale forward fold. Inhale chair pose sit low hands high. Exhale sit low. One more full breathing here. Exhale forward fold. Inhale halfway left. Exhale come down. Breathing reach high mountain pose. Exhale hands onto your heart center. Other side breathing reach. Exhale hands forward and down forward fold. Inhale halfway left. Exhale forward fold. Hands on the mat step back. Breathing lean forward. Breathe out chaturanga. Inhale up dog. Exhale down dog. Inhale left leg high. Exhale left knee left elbow. Breathing reach up. Exhale knee to nose. Inhale come back up. Exhale left knee right elbow. Inhale reach up. Exhale left foot in between your hands. Back knee on the ground on side your toes. Take an inhale to reach your arms up. Exhale arms in cactus. Breathing reach up. Exhale halfway splits maybe no hands maybe on your blocks maybe on the ground. Maybe you send them back palms facing down pinkies trying to connect. Deep inhale as you stay. Exhale right hand outside of your left foot on a block. Inhale to twist to the left side. Stay for your exhale. Last breath in. Exhale come back down. Breathing to re-bend the left knee. Breathe out to sink your hips. Inhale arms high. Exhale twist left. Inhale exhale lean to the back. Exhale to hook your right elbow outside of your left knee. Hands in prayer. You can stay here or slowly tuck the back toes. Lean a little bit more forward and lift the back knee off the ground. Deep inhale you're looking up towards the sky or down towards your toes. Let it out. Last inhale. Exhale to release your hands and frame your left foot. Inhale standing splits. Lift the right foot as high up as you can. You can keep your hands on blocks maybe on the ground or if you did on the other side grab onto your bottom ankle with one or both hands to add a little bit of more challenge. Last inhale there. Exhale right foot meets the left foot. Forward fold. Breathing halfway left. Exhale forward fold. Inhale chair pose. Sit low. Hands high. Exhale forward fold. Inhale come all the way up. Exhale hands onto your heart center. Breathing reach up. Exhale hands forward and down. Forward fold. Inhale halfway left. Exhale forward fold. Send one foot back then the other. Find a high plane. Take a deep inhale here. Exhale bend your elbows. Breathing up dog. Open your heart. Engage your glutes. Breathe out down dog. Sending your hips up and back. Take a few seconds here to wiggle your tailbone a tiny bit. Take a full inhale. Deep exhale. As you inhale start bringing your left hand away from the mat. Come back into that down dog twist. Take an inhale to look underneath your right armpit. Deep breath out. Last inhale. Good. Exhale to start leaning all the way forward into your down dog. Again try your balance. Maybe this time your twist is a little deeper. Right hand towards your left armpit and if it reaches maybe you step your foot on top of your head. Good. Slowly coming out of that pose. Take an inhale to send the right leg up to the sky. Exhale right foot in between your hands. This time allow for the back knee to come on the ground. Bring both hands inside of your right foot. Right foot to the side. Flex your right toes and open the right knee to the side. Good. You can stay here or reach the right arm up. You can stay here or bend the left leg and reach for your right left foot. Deep twist and quad stretch there. Deep inhale. Let it out. Last breath in. Exhale release this pose. Step the right foot back. Bring the left foot forward outside of your torso. Back knee on the ground. Flex your left toes and open the left knee to the left side of your space. You can stay there or reach the left arm high. Bend the right knee. Exhale reach for that back foot with your hand. Move it in here. Good. As you breathe out let go of that pose. Slowly bringing yourself into a child's pose. Sitting your hips to the back of your space. Adding one last twist before we cool down. Bring your left arm underneath your right armpit. Lengthen the arm to the side. Deep inhale. Let go. Go ahead and change to the other direction. Left arm forward. Right arm crosses. Move it in and out. Slowly continue resting on your child's pose to end your practice. Thank you. Thank you so much for practicing with me today. If you like this video and you would like to see more make sure you download our app Yoga Plus. Make sure you watch my next video. Bye. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth. Available on Google Play and the App Store. 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