Up next in 10
Vinyasa yoga session with our favourite yogi, Claudia Mirallegro.
It’s a mandala flow, which means it’s a dynamic practise that will explore circular movements with the body and have you moving around all four corners of your mat in 360 degrees.
Open to all ability levels, join us for this calming and strengthening flow.
See more from Claudia here:
Instagram: https://bit.ly/3eQOSR3
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0:00
hi everyone my name is Claudia and welcome to my proteins workout from homes areas today we will be working
0:06
through a mandala vinyasa yoga practice and now with mandala yoga we aim to flow
0:12
through 60 around the yoga mat so the class will be quite active but there will be time tree to rest if you need it
0:18
there'll be time for you to invert and there'll be time speak to uplevel I'm going to guide you through everything so
0:25
let's go ahead and get started in a seated position course your legs so nice
0:30
and tall close down your eyes and let's
0:36
just have you lift your shoulders up and back and down you can lift through your
0:41
chest space you can expand through your heart and then place one hand on your
0:49
heart place one hand on your belly and begin
0:55
to relax begin to breathe begin to find
1:05
stillness now we've got stillness might just be the highest quality to achieve
1:11
right now new world order I'm using that
1:20
breath as a date way to the sacredness
1:26
we've been here and to the sacredness around you as you stands as you feel as
1:32
you perceive all of the people that are breathing with you right now as you take a deep breath in open the mouth and
1:42
clean it up rough now I want you to use the breath less as
1:50
one my eggs just sustaining you and Mama is fully awakening needs is very present
1:57
moment so again take a big breath in open the mouth side out one last cycle
2:08
and you can make that exhale even more vocal make you even more audible so we
2:15
got inhale exhale beautiful my lips now
2:24
with that begin to drop the hands forward blink your eyes open and then
2:30
shift forward me getting on top mode so we'll sack the shoulders over the wrists
2:36
they hit her over the knee and then why not let's just get started with if he runs a cat house but really I enjoy it
2:43
is fine and I'll teach you later back pocket so president Lansdowne will begin to lift the chest flexing the lower back
2:50
spreading the collarbone taking the game go to this guy and I want you to think about pinching the shoulders here okay
2:57
so drop the chest and pinch through your shoulder girdle and as you believe out of the reverse so press that down three
3:05
times draw the chin in pull the back of the hot face up to this guy and really
3:10
tell the hip so tuck the hips under good to make them so breathe into cow pose
3:17
over exaggerated movement breathe out to cap a teacher once told
3:25
me you're only as young are as old adjust things have enjoyed it inhale one
3:30
more night we have mine through your jets exhale to
3:35
an angry cat around and then reset come
3:40
to a mutual tables up let us extend our right leg back behind us till the toes
3:46
of the debt and we'll just stretch out through the right hamstring so really breathe the right heel to the back of
3:52
your yoga mat wicked to the muscles into the hamstrings into the ligaments
3:59
tendons the fashion of the bones everything that holds our beautiful bodies together now breathe into up on
4:05
the room is the back of the leg inhale exhale good I'll begin to engage throw
4:14
it abdominal wall so that's how you to swing the left flap to the left okay so
4:19
that's going to be like a little break and then we're going to stack them right in it on top on the left is sweeping the
4:25
right arm all the way to the front of the yoga mat so right now in this modified side plank
4:30
these actually really yummy side body stretch so you can absolutely stay there this feels enough if you want to work
4:37
through the abdomen some more you're gonna come at me bringing that right foot up in line with your head we're
4:44
gonna begin to pull so I want you to stretch from your right fingertips all the way down to the right heel taking a
4:51
breath in as you elongate then as we breathe out we'll bring our elbow to meet the knee
4:56
so contracts contracts engage do it again in a preschool with reach back
5:03
with it's kind of like Superman exhale drawing one more
5:09
utilize the breath inhale exhale
5:14
beautiful now we accent now we've engage through the front one day it should
5:20
protect our back body so option now is to bend the right knee reaching the right hands are up to the ankle now if
5:28
you grab ankle and then encourage everyone to take this in back so you can lick your chest and rotate the right
5:35
shoulder open lengthen through the neck opening and breathe it inhale and exhale
5:45
god is my love listen and we're gonna set to rotate my right hand around the
5:50
foot draw the right knee in towards your chest and then float the right foot to the top of the yoga mat swing my left
5:58
foot back in line with the knee here's a nice little sweep transition so we can eventually end up in a low lunge
6:05
now I want you to walk your hands forward drop down through the left or right side this is not hip flexor do and
6:12
making sure the nickel is in to protect the lower back now checking your chest can you lift through your hot face and
6:20
roll your shoulders back so long let's go from the table and all we do today proud of that and then breathe into any
6:27
of those sweet spots and hey up gentle exhale up gorgeous
6:34
step the right knee back what other arm comes around and the would like Justin
6:40
Timberlake so let's bring the left foot all the way back kill the toes of it
6:46
he'll push it back and just take a moment there working into the back of the leg should feel nice if you've been
6:52
doing a lot of the movements would help zone
6:59
and I guess up to engaged throughout her body as we swing the right foot out
7:05
stuck in the left hip on top of the right hip reaching the left arm up and
7:11
over that it modifies cycling again this is absolute in up if you do it on the
7:16
other side come with me left foot lifts up we breathe as we reach forwards and backwards and then as we've remodeled
7:23
elbow to knee knee to elbow let it be fluid inhale reach positive
7:29
back exhale drawer ends moving your energy with your powers of the Chi again
7:36
inhale exhale nice and I reach all the
7:41
way back I will go for that back bend then the left hands of example so I like
7:47
to drop my ankle so I can flex it up and that helps turn the light on so long as I kick fishing back and open the chest
7:54
this is a counterbalance I keep kicking mission and then pulling this up to open
8:00
now breathe ins belay that your and inhale slow steady exhale
8:08
gorgeous you draw the knee in reposition the hand around the foot and then step
8:13
in the foot to the top of the yoga mat this is sweet little transitions and eventually we end up check in with that
8:21
breaks for other things you're expecting my Matheny and I start to send the right hip down blow it through your trunk well they
8:29
threw your chest so you can imagine that your body right now is like a hot air balloon I drew exhale allowing it to be
8:36
sound and as you mean your last chance that sounds good one more inhale in the
8:42
opening as he always something nice time
8:48
set the money back we're in tabletop spring all 10 fingers
8:53
root bond through each and every fingertips you can't really protect the rest and then pulled down through the
8:59
toes so curl the toes under bring the knees off the yoga mat glide your bum up
9:04
and back and keep lifting through your hips so everyone at home lift your hips
9:10
high high high to the sky lifting up with us would buoyancy and energy and vitality as possible so we can lengthen
9:17
the sides of the body and I'd encourage everyone to take a bend in the knees man to find little space in the lower back
9:24
now breathe in and then breathe out nice
9:30
now look forward walk your toes forward eventually we will come to a fall would
9:36
fold so the knee the sava was sold in from the hips the school is happy now I invite
9:43
everyone to bring a little bit of movement in hand so you can swag you can
9:49
grab hold of opposite elbows you can interlace the hands around the neck around the bag and pulls you can flip to
9:56
the lid I want you to just be in a sentence of release really go to let go
10:07
of them to let any chaos any craziness any clips to just spill out from the night
10:12
and then hopefully to this newfound sense of lightness because up all the way of raising and rising to this new
10:22
level of existence to a high frequency place and I look nobody I noticing
10:29
hadn't resigned to Munich shifts and put you all on on backstage now that's his stakes and the bath for
10:37
the rest of his practice go back to your breath practice breathing hard the lips
10:44
and breathe out beautiful now stay with the breath sweep your arms all the way
10:51
up this is Anita look up inhale Mountain Pose X and you'll fold all the way
10:57
forward so extend your arms all would Bend into the knees drop the skull we've
11:04
just been having we're hanging in my correct doll from halfway lift from the
11:10
bow with full bra that take it to hock with it so fingers can cling to your shoulders auntie ocean I mean we're
11:16
going to get you along your spine drawing the navel in lifting the Transpo now as you breathe out drop the hands
11:23
and set the feet back high five take them all into a riot in - so when
11:29
you can pressure on the sound protract the shoulders as you draw the chin in check in with your belly so keep it
11:35
zipped in and send the heel back hello like super who know about this
11:40
strong base begin to drop the knees down low the chat stop in between of them is
11:46
a modified push-up also known as chats around here in yoga the elbows are in the neck is still long
11:52
so if you lower all the way down to the earth and then from the earth energy you peel the spine up to a little bite
11:58
baby cobra pose if your back feels right for it you want to go they compress down
12:03
sensitive I lift the chest I go to King Cobra oh if you want to take it always
12:09
look dawg you can be gonna guess the size or a yoga mat you always Texas you
12:14
just listen to your body and become more intuitive now as we breathe out we will mean down to facing dog once more coming
12:22
back to that you move to be shape take your time there's no rush and then find
12:27
the breath so together take a big breath in and then a deep breath oh okay man
12:36
the body should feel a little warmed up now let's begin to root out through the left foot and lift the right leg all the
12:42
way up and back behind us now draw the right heel towards your leader
12:47
yourself all would bring your shoulders over your wrists sculpt you in the back so imagine you're a little scorpion head
12:54
that writes over to a tail flick the table towards your head and then send you a head toward your toe keeping your
13:01
chest open and then using the shell good don't react sad three-legged dog
13:09
keep the navel drawing in then as you breathe out you're gonna set this right full all the way forward in between the
13:17
thumbs big step leaving with all of your potential meeting the needs and
13:24
effortlessness so eventually the right knee is over the ankle I'm going to bring my right hand to the right corner
13:31
view of the month the weight comes forward and then I explode the left foot up cost me stock the left hip on top of
13:38
the right hip and reach the left arm up to the sky does this feel familiar hey this is how
13:45
we started a little similar so again I want you to draw everything into the
13:51
midline of the body engaging from left toes all the way to the left it
13:56
says opening and breathing inhale as we exhale left foot it's gonna glide back
14:03
and we'll come into warrior two since that collects what's in the back of the yoga mat open your arms out this is just
14:11
her transition now spin all ten toes out and didn't you elect me and lope you a
14:16
hit towards Annie all the he'll bring your hands to your heart center now we all live in different bodies that we're
14:23
all gonna get to different places maybe you hadn't think of today maybe you have the capacity to lower your head all the
14:29
way down to all of the heal over time you will be able to flex the right toes there's really no right no wrong no this
14:37
is here right now and breathing in your body so do that breathe in and then
14:42
breathing out good now start to twist to the back I told you it's going to be a dynamic
14:49
press practice Chloe 360 around the mouth so don't try don't
14:54
overthink this bring the right hand into your right shoulder and lift the left arm up to the sky easy twist it's
15:01
actually not that you can do those if you want to drop the right knee option second option is to spin the toes to the
15:07
left and welcome to the out day of someone third option you're gonna pulse with me so the last song is gonna reach
15:15
back and then as we breathe in I'm is gonna lift up and over you exhale
15:21
reach back you can even blow it down through the right temple oh good two
15:26
more inhale we lift exhale below us one
15:32
more make it intentional inhale exhale
15:39
beautiful now me and a high plank thanks to the back of your yoga mat drop the
15:45
left arm and then slow the left foot back lower knees chest chin belly down
15:53
to the earth from the earth we lift up to the sky backpacks remember your
15:58
options cobra king cobra or upward facing dog then as we breathe out we
16:04
arrive in down down now let's just take a cheeky breath together so inhale go okay left side lift the
16:16
left leg high bend the knee shoots forward to the shoulders come over your breast press the hands down to
16:24
lift the chest and really use the shadow of your abdomen to protect the back as
16:30
you reach the totem of the head the head towards the toes just visualize that you're there and you pretty much halfway
16:36
up now react send and breathe in new tries to hip exhale lunge all the way
16:45
forward in between the thumbs big step up moving with that ease again
16:51
so last time this time step left corner the yoga mat root down through the foot
16:56
and the hand can float the rights up stack the hips reach the right arm up
17:01
Hoffman don't worry fuel bubbling you're shaking I am but like chew on the post
17:09
up but we can listen to how we respond to ourselves we can listen to how we
17:14
react always choosing to me from a place of love and compassion for our bodies now
17:22
breathe into your body as you breathe out where were you - left knee bends
17:27
float the right foot all the way back warrior you to open your arm and then we
17:36
transition to spend a sauna so spit all tend to about Ben Deakins your right knee and
17:42
lower your hip towards the right knee all the heel bouncing them together
17:47
you can bring your hands to your heart center opening through the hips lifting
17:53
through your chest take a moment to arrive and if you do want the flexibility to lower the hips all the
17:59
way down I want you to check in and I'll just go to instead joints press down to lift and find my engagement now breathe
18:07
in here as you breathe out it's not to twist it if remember yoga but let's take
18:12
it home less me can drop down we've got easy twist or you can spin the toes to
18:19
the right options to pull right companies gonna reach back behind you if
18:26
you breathe in lift them listen exhale reach back maybe you'll owe us two more
18:34
inhale exhale last one maybe even more
18:41
powerful big breath in deep breath out
18:46
beautiful and then lift all the way back we have high plank let's go through Vanessa just that I
18:53
know the rig needs a chest a chipped keeping that elbow then and then open
19:00
you from puppy inhaling and lifting downward-facing dog
19:05
it's n3o back buddy as we breathe out three breaths can enjoy them
19:13
inhale together look to your lips exhale
19:20
breathe in now stick your tongue out lightly breath breathe out one looks
19:29
like gonna profit you can take it however you need it so in hang out exhale okay my love's
19:39
let's all get your hands walk or even jump the feet all of it press on through
19:45
the feet and then roll the body all the way up to standing hands to the bodies are struggling to
19:51
stillness for a moment let's add to feel like aliveness feel that lightness
19:57
and then feel your breath again using the breath as a gateway so that state
20:05
crudeness within here and to the same three months around you as you sense and
20:10
feel a bit see of all of the people that are breathing right now as you take a
20:16
deep breath in I'm gonna deep breath out just a blink
20:26
your eyes open second round you will add a little on if you want to say go ahead
20:32
sweet mountain all the way up so leave this up thumbs are gonna touch exhale
20:37
fold forward Sulli pulled up drop the skull soften through the day halfway
20:45
lift fingers to shins are into the shoulders exhaled hype i'm d'lai the feet back and
20:52
then lower to the knees on that exhale all highlights a little high if you're feeling super strong today
20:59
open the chest back then and downward-facing dog exhales okay
21:07
listen the right making is high to the sky and you breathe in shits following
21:12
skulking in the back breathe out Toad's a half head to toe inhale extend
21:18
exhale right hand and then right below it I pay half me right now to the right
21:28
side of the yoga mat left leg lifts up we open the hip and reach the left arm
21:33
up and over option you can stay here or just like when we stopped it
21:39
we will pull building strength so if you pull Singh come with me take a breath as
21:45
you breathe out elbow to knee knee to elbow and again inhale extend exhale
21:52
draw in one more inhale exhales God rest
22:00
reach forwards and backwards and then if you want you can bend the knee reaching the hands are up to the
22:06
ankle flexing the foot kicking mission back and opening the chest
22:12
half moon behind it open your heart say and breathe inhale exhale left foot is
22:21
giving light back with no drama warrior who should be building a little bit
22:27
eaten out sky - now all the way to the back with yoga mat so turn the toes out
22:32
bend the knee and lower the hips lifting your chest take a moment inhale exhale
22:40
we twist to the back of the yoga mat okay option the right hand is on your
22:46
right shoulder left arm lifts up option a is dropping the right knee
22:51
option B is spinning the toes to the left option C
22:57
is taking it to suicide plans wiggling your left foot to start on the right
23:03
foot lifting the left arm high opening through your chest and engaging your
23:09
abdominal wall allowing that strength to be the gateway to your total self to
23:15
your resilience to your contamination to your focus and then just like that it's
23:21
over high plank lower open open facing
23:28
dog downward facing dog just one beautiful breasts together
23:36
inhale exhale left side we go and then
23:44
it's on the road to relaxation so left leg up bend the knee shoes following
23:50
stop in the back react sound and breathe in full hold it on the breath out
23:58
Hoffman - left hand floats through the fall way and that we lift the right leg up suck in the hips reaching the right I
24:06
love the little prince' options you can stay I'll maybe you wanna pulls with me breathing in as you breathe out a little
24:14
to me inhale extend exhale draw in one we'll
24:20
stay strong inhale exhale gorgeous reach forwards and backwards
24:27
and then bend the knee option to grab hold of ankle everything is optional
24:32
everything is an invitation you know your body best so listen you breathe into your body that you've
24:39
been given for this lifetime and enjoy it after netsy a life full of inhale as
24:45
the exhale you will come all the way through worry to how slow can you go
24:51
slowly strong sky dust into the front right even a little bit a hit to the
24:57
right he'll stop them through your bottom mouth but then stainless feed it
25:03
through your pop inhale exhale to the fruit of the yoga mat left hand is on
25:10
the left shoulder right Elmas up to the sky three options you can drop the left
25:16
knee bring it for about five breaths you can spin the toes to the right to the
25:22
long side of the yoga mat you can wiggle that right foot to step on the lecture
25:28
site back wherever you are lift your hips take the gaze up and breathe a new
25:35
body inhale high five exhale lower down with control with
25:44
integrity with intention because we're in tension go with energy flows let the
25:51
energy flow through the side when you lift up downward facing dog and then
25:58
drop to the knees and come to Child's Pose so bring the knees wide Sanju it's
26:04
your heels and extend your arms forward full Hansen take a moment to just rest
26:12
to recalibrate to relax to restore to
26:17
experience that recalculation of your body mind drinking up all of that juice
26:26
all about medicine and deep remembrance of why you're practicing today to create some safes - it's time to
26:36
raise your vibration to shift and change your frequency we've practice all this coming so be
26:43
brave be fitted be free and take one more free breath here inhale exhale
26:52
[Laughter] lovely stuff let's have to come back to
26:57
down dog just for a transition on the road to relaxation a nose or the right legs when
27:03
we go high and then we'll draw the right even on the right wrist so we prepped into pigeon pose shouldn't
27:11
come down to the yoga mat to a diagonal drop the left knee you just sent it
27:17
further back solo it out stretch it hit
27:24
place there right off the head now take a moment to just lift the chest breathe into it
27:30
then as we bring about we'll begin to fold up with coming out of or out
27:35
softening down all the way to the forehead I'm gonna get to you about 60
27:41
seconds and dropping into stillness when
27:46
I stillness might just be the hottest quality to achieve right now but using
27:52
this time as an opportunity to just witness to up further to notice what
27:59
comes through what comes up we're always so quick to fill moments of
28:06
silence but this stays in this time and you've given yourself to practice isn't it now come back to your breath practice
28:15
breathing one and breathe happy
28:23
and then let's have you with your chest back book draw onto your right hip and
28:30
swing your left leg round will just begin to release the back body and come
28:35
to right Oh welcome back man so figure eight oppose the sole of the right foot is going to come to the inside of the left
28:42
thigh ground down through your heads lift the arms up take a breath in as you
28:48
breathe out you're gonna twist to the left towards the left leg and then pull it over it and you're just gonna go in
28:54
your own journey so you can drop your hand you can you may keep the chest lifted if you have the range of motion
29:00
to lower the chest bringing the hands to that left foot then the option is bad
29:05
too I don't live in your body what you do so you know what's best you go to the place
29:10
that feels SBE that feels good if it doesn't feel good just back up try to
29:16
just speak to every single thing that you feel with the breath when we can speak to all the sensations of the
29:23
breath you can shift our mindset from being so goal orientated to just enjoying this utterly experience so
29:30
breathe into your body inhale exhale now
29:36
you smell a big chest pocket cross your feet my lips shift yourself forward step
29:42
to a downward facing dog left side so sweep the left leg high draw the left
29:49
knee back and left wrist she pulls down my diagonals like tip his clothes to the right hip
29:55
flexor we ship the right knee back so you can see rectus and walk through the head take your moments linkage us to
30:02
preparing properly as you breathe in and as we provide pulled forward soften and
30:09
sink down and just drop into stillness close your eyes I can just be commenced
30:17
over know what the saying witnessing
30:23
when we think we create next we accept
30:30
and why we feel we connect so notice what you're feeling this is what you
30:38
reactant in just what you're thinking about your awareness is the greatest
30:46
result so draw all of your ways in and then breathe in breathe out chest lick
30:59
sometimes that left hip and then sweep the right leg round just like a jigsaw
31:05
piece the sole of the left foot should be the inside of the right side flex through the right elbow is grind now for
31:12
your sitting bones lift the ABS inhale in twist to the right to all the right
31:18
leg and fold on over it as you exhale again you just go in your own little
31:26
adventure physically and emotionally essentially we're just releasing any
31:34
tightness in the lower back and the thoracic spine but then mentally we're beginning to
31:41
sound with diodes is softening now to transition from human doing to a human
31:48
being being soft
31:56
and what still I take this slow steady
32:01
breath them nourishing breath out and
32:08
with this eve lit the chest all the way back there drop the feet to the place I
32:15
found as we hand in the backs of your knees we'll use that connection to roll the body all the way down to the yoga mat
32:22
arriving in our final position of this practice so extend your legs all the way
32:28
forward and down my good toes just follow away from one another so allowing
32:34
the actions rights the domino effect to the rest of the bodies it drop your arms whatever feels right
32:40
drop your eyelids and then let's collectively just lie down for a few
32:47
moments so we can have all sides of the yoga practice the made for the scene the
32:55
integration of liberation so close down your eyes if you haven't already relax
33:05
release and let go I think you kind of
33:11
like you've got going on and just let it be
33:55
now if you have to look share of time I invite you to sing shavasana for as long
34:01
as you need to we're ready to move on to bring some
34:07
energy back great weight from the body
34:14
any way we can the spare that your spirit flows through the body with the
34:20
help of the grass so take a big breath in and then indeed breath out and then
34:28
start to bring the knees in place the hands back behind the you can
34:34
make connection to rock yourself through to a seated position just like how we
34:39
start sit still tall and then bring your
34:45
hands to prayer position on the center of your chest bow your chin in towards
34:51
your chest to society cross over the bridge from thinking to feeling from
34:58
intellectualizing to experiencing from your head to your
35:04
heart soften your heart all the way forward towards Earth met this mudra at
35:11
this time the symbol be the completion of this practice namaste
35:21
namaste my love it's been my honor to guy here thanks so much for joining me
35:26
and I'll see you next time
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