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35-Minute Vinyasa Flow Yoga | Myprotein
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Jan 30, 2025
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 ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/ Download the Myprotein App https://www.myprotein.com/myprotein-app.list
View Video Transcript
0:00
hi everyone my name is Claudia and welcome to my proteins workout from homes areas today we will be working
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through a mandala vinyasa yoga practice and now with mandala yoga we aim to flow
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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
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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
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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
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just have you lift your shoulders up and back and down you can lift through your
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chest space you can expand through your heart and then place one hand on your
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heart place one hand on your belly and begin
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to relax begin to breathe begin to find
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stillness now we've got stillness might just be the highest quality to achieve
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right now new world order I'm using that
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breath as a date way to the sacredness
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we've been here and to the sacredness around you as you stands as you feel as
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you perceive all of the people that are breathing with you right now as you take a deep breath in open the mouth and
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clean it up rough now I want you to use the breath less as
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one my eggs just sustaining you and Mama is fully awakening needs is very present
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moment so again take a big breath in open the mouth side out one last cycle
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and you can make that exhale even more vocal make you even more audible so we
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got inhale exhale beautiful my lips now
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with that begin to drop the hands forward blink your eyes open and then
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shift forward me getting on top mode so we'll sack the shoulders over the wrists
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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
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is fine and I'll teach you later back pocket so president Lansdowne will begin to lift the chest flexing the lower back
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spreading the collarbone taking the game go to this guy and I want you to think about pinching the shoulders here okay
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so drop the chest and pinch through your shoulder girdle and as you believe out of the reverse so press that down three
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times draw the chin in pull the back of the hot face up to this guy and really
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tell the hip so tuck the hips under good to make them so breathe into cow pose
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over exaggerated movement breathe out to cap a teacher once told
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me you're only as young are as old adjust things have enjoyed it inhale one
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more night we have mine through your jets exhale to
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an angry cat around and then reset come
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to a mutual tables up let us extend our right leg back behind us till the toes
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of the debt and we'll just stretch out through the right hamstring so really breathe the right heel to the back of
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your yoga mat wicked to the muscles into the hamstrings into the ligaments
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tendons the fashion of the bones everything that holds our beautiful bodies together now breathe into up on
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the room is the back of the leg inhale exhale good I'll begin to engage throw
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it abdominal wall so that's how you to swing the left flap to the left okay so
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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
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right arm all the way to the front of the yoga mat so right now in this modified side plank
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these actually really yummy side body stretch so you can absolutely stay there this feels enough if you want to work
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through the abdomen some more you're gonna come at me bringing that right foot up in line with your head we're
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gonna begin to pull so I want you to stretch from your right fingertips all the way down to the right heel taking a
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breath in as you elongate then as we breathe out we'll bring our elbow to meet the knee
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so contracts contracts engage do it again in a preschool with reach back
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with it's kind of like Superman exhale drawing one more
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utilize the breath inhale exhale
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beautiful now we accent now we've engage through the front one day it should
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protect our back body so option now is to bend the right knee reaching the right hands are up to the ankle now if
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you grab ankle and then encourage everyone to take this in back so you can lick your chest and rotate the right
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shoulder open lengthen through the neck opening and breathe it inhale and exhale
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god is my love listen and we're gonna set to rotate my right hand around the
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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
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foot back in line with the knee here's a nice little sweep transition so we can eventually end up in a low lunge
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now I want you to walk your hands forward drop down through the left or right side this is not hip flexor do and
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making sure the nickel is in to protect the lower back now checking your chest can you lift through your hot face and
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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
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of those sweet spots and hey up gentle exhale up gorgeous
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step the right knee back what other arm comes around and the would like Justin
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Timberlake so let's bring the left foot all the way back kill the toes of it
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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
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doing a lot of the movements would help zone
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and I guess up to engaged throughout her body as we swing the right foot out
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stuck in the left hip on top of the right hip reaching the left arm up and
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over that it modifies cycling again this is absolute in up if you do it on the
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other side come with me left foot lifts up we breathe as we reach forwards and backwards and then as we've remodeled
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elbow to knee knee to elbow let it be fluid inhale reach positive
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back exhale drawer ends moving your energy with your powers of the Chi again
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inhale exhale nice and I reach all the
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way back I will go for that back bend then the left hands of example so I like
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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
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this is a counterbalance I keep kicking mission and then pulling this up to open
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now breathe ins belay that your and inhale slow steady exhale
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gorgeous you draw the knee in reposition the hand around the foot and then step
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in the foot to the top of the yoga mat this is sweet little transitions and eventually we end up check in with that
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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
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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
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sound and as you mean your last chance that sounds good one more inhale in the
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opening as he always something nice time
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set the money back we're in tabletop spring all 10 fingers
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root bond through each and every fingertips you can't really protect the rest and then pulled down through the
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toes so curl the toes under bring the knees off the yoga mat glide your bum up
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and back and keep lifting through your hips so everyone at home lift your hips
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high high high to the sky lifting up with us would buoyancy and energy and vitality as possible so we can lengthen
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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
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now breathe in and then breathe out nice
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now look forward walk your toes forward eventually we will come to a fall would
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fold so the knee the sava was sold in from the hips the school is happy now I invite
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everyone to bring a little bit of movement in hand so you can swag you can
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grab hold of opposite elbows you can interlace the hands around the neck around the bag and pulls you can flip to
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the lid I want you to just be in a sentence of release really go to let go
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of them to let any chaos any craziness any clips to just spill out from the night
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and then hopefully to this newfound sense of lightness because up all the way of raising and rising to this new
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level of existence to a high frequency place and I look nobody I noticing
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hadn't resigned to Munich shifts and put you all on on backstage now that's his stakes and the bath for
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the rest of his practice go back to your breath practice breathing hard the lips
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and breathe out beautiful now stay with the breath sweep your arms all the way
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up this is Anita look up inhale Mountain Pose X and you'll fold all the way
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forward so extend your arms all would Bend into the knees drop the skull we've
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just been having we're hanging in my correct doll from halfway lift from the
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bow with full bra that take it to hock with it so fingers can cling to your shoulders auntie ocean I mean we're
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going to get you along your spine drawing the navel in lifting the Transpo now as you breathe out drop the hands
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and set the feet back high five take them all into a riot in - so when
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you can pressure on the sound protract the shoulders as you draw the chin in check in with your belly so keep it
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zipped in and send the heel back hello like super who know about this
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strong base begin to drop the knees down low the chat stop in between of them is
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a modified push-up also known as chats around here in yoga the elbows are in the neck is still long
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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
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baby cobra pose if your back feels right for it you want to go they compress down
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sensitive I lift the chest I go to King Cobra oh if you want to take it always
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look dawg you can be gonna guess the size or a yoga mat you always Texas you
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just listen to your body and become more intuitive now as we breathe out we will mean down to facing dog once more coming
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back to that you move to be shape take your time there's no rush and then find
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the breath so together take a big breath in and then a deep breath oh okay man
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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
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way up and back behind us now draw the right heel towards your leader
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yourself all would bring your shoulders over your wrists sculpt you in the back so imagine you're a little scorpion head
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that writes over to a tail flick the table towards your head and then send you a head toward your toe keeping your
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chest open and then using the shell good don't react sad three-legged dog
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keep the navel drawing in then as you breathe out you're gonna set this right full all the way forward in between the
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thumbs big step leaving with all of your potential meeting the needs and
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effortlessness so eventually the right knee is over the ankle I'm going to bring my right hand to the right corner
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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
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the right hip and reach the left arm up to the sky does this feel familiar hey this is how
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we started a little similar so again I want you to draw everything into the
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midline of the body engaging from left toes all the way to the left it
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says opening and breathing inhale as we exhale left foot it's gonna glide back
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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
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her transition now spin all ten toes out and didn't you elect me and lope you a
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hit towards Annie all the he'll bring your hands to your heart center now we all live in different bodies that we're
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all gonna get to different places maybe you hadn't think of today maybe you have the capacity to lower your head all the
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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
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is here right now and breathing in your body so do that breathe in and then
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breathing out good now start to twist to the back I told you it's going to be a dynamic
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press practice Chloe 360 around the mouth so don't try don't
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overthink this bring the right hand into your right shoulder and lift the left arm up to the sky easy twist it's
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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
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left and welcome to the out day of someone third option you're gonna pulse with me so the last song is gonna reach
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back and then as we breathe in I'm is gonna lift up and over you exhale
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reach back you can even blow it down through the right temple oh good two
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more inhale we lift exhale below us one
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more make it intentional inhale exhale
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beautiful now me and a high plank thanks to the back of your yoga mat drop the
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left arm and then slow the left foot back lower knees chest chin belly down
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to the earth from the earth we lift up to the sky backpacks remember your
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options cobra king cobra or upward facing dog then as we breathe out we
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arrive in down down now let's just take a cheeky breath together so inhale go okay left side lift the
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left leg high bend the knee shoots forward to the shoulders come over your breast press the hands down to
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lift the chest and really use the shadow of your abdomen to protect the back as
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you reach the totem of the head the head towards the toes just visualize that you're there and you pretty much halfway
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up now react send and breathe in new tries to hip exhale lunge all the way
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forward in between the thumbs big step up moving with that ease again
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so last time this time step left corner the yoga mat root down through the foot
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and the hand can float the rights up stack the hips reach the right arm up
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Hoffman don't worry fuel bubbling you're shaking I am but like chew on the post
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up but we can listen to how we respond to ourselves we can listen to how we
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react always choosing to me from a place of love and compassion for our bodies now
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breathe into your body as you breathe out where were you - left knee bends
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float the right foot all the way back warrior you to open your arm and then we
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transition to spend a sauna so spit all tend to about Ben Deakins your right knee and
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lower your hip towards the right knee all the heel bouncing them together
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you can bring your hands to your heart center opening through the hips lifting
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through your chest take a moment to arrive and if you do want the flexibility to lower the hips all the
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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
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in here as you breathe out it's not to twist it if remember yoga but let's take
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it home less me can drop down we've got easy twist or you can spin the toes to
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the right options to pull right companies gonna reach back behind you if
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you breathe in lift them listen exhale reach back maybe you'll owe us two more
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inhale exhale last one maybe even more
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powerful big breath in deep breath out
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beautiful and then lift all the way back we have high plank let's go through Vanessa just that I
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know the rig needs a chest a chipped keeping that elbow then and then open
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you from puppy inhaling and lifting downward-facing dog
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it's n3o back buddy as we breathe out three breaths can enjoy them
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inhale together look to your lips exhale
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breathe in now stick your tongue out lightly breath breathe out one looks
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like gonna profit you can take it however you need it so in hang out exhale okay my love's
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let's all get your hands walk or even jump the feet all of it press on through
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the feet and then roll the body all the way up to standing hands to the bodies are struggling to
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stillness for a moment let's add to feel like aliveness feel that lightness
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and then feel your breath again using the breath as a gateway so that state
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crudeness within here and to the same three months around you as you sense and
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feel a bit see of all of the people that are breathing right now as you take a
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deep breath in I'm gonna deep breath out just a blink
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your eyes open second round you will add a little on if you want to say go ahead
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sweet mountain all the way up so leave this up thumbs are gonna touch exhale
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fold forward Sulli pulled up drop the skull soften through the day halfway
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lift fingers to shins are into the shoulders exhaled hype i'm d'lai the feet back and
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then lower to the knees on that exhale all highlights a little high if you're feeling super strong today
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open the chest back then and downward-facing dog exhales okay
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listen the right making is high to the sky and you breathe in shits following
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skulking in the back breathe out Toad's a half head to toe inhale extend
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exhale right hand and then right below it I pay half me right now to the right
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side of the yoga mat left leg lifts up we open the hip and reach the left arm
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up and over option you can stay here or just like when we stopped it
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we will pull building strength so if you pull Singh come with me take a breath as
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you breathe out elbow to knee knee to elbow and again inhale extend exhale
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draw in one more inhale exhales God rest
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reach forwards and backwards and then if you want you can bend the knee reaching the hands are up to the
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ankle flexing the foot kicking mission back and opening the chest
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half moon behind it open your heart say and breathe inhale exhale left foot is
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giving light back with no drama warrior who should be building a little bit
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eaten out sky - now all the way to the back with yoga mat so turn the toes out
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bend the knee and lower the hips lifting your chest take a moment inhale exhale
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we twist to the back of the yoga mat okay option the right hand is on your
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right shoulder left arm lifts up option a is dropping the right knee
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option B is spinning the toes to the left option C
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is taking it to suicide plans wiggling your left foot to start on the right
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foot lifting the left arm high opening through your chest and engaging your
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abdominal wall allowing that strength to be the gateway to your total self to
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your resilience to your contamination to your focus and then just like that it's
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over high plank lower open open facing
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dog downward facing dog just one beautiful breasts together
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inhale exhale left side we go and then
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it's on the road to relaxation so left leg up bend the knee shoes following
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stop in the back react sound and breathe in full hold it on the breath out
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Hoffman - left hand floats through the fall way and that we lift the right leg up suck in the hips reaching the right I
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love the little prince' options you can stay I'll maybe you wanna pulls with me breathing in as you breathe out a little
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to me inhale extend exhale draw in one we'll
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stay strong inhale exhale gorgeous reach forwards and backwards
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and then bend the knee option to grab hold of ankle everything is optional
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everything is an invitation you know your body best so listen you breathe into your body that you've
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been given for this lifetime and enjoy it after netsy a life full of inhale as
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the exhale you will come all the way through worry to how slow can you go
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slowly strong sky dust into the front right even a little bit a hit to the
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right he'll stop them through your bottom mouth but then stainless feed it
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through your pop inhale exhale to the fruit of the yoga mat left hand is on
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the left shoulder right Elmas up to the sky three options you can drop the left
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knee bring it for about five breaths you can spin the toes to the right to the
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long side of the yoga mat you can wiggle that right foot to step on the lecture
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site back wherever you are lift your hips take the gaze up and breathe a new
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body inhale high five exhale lower down with control with
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integrity with intention because we're in tension go with energy flows let the
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energy flow through the side when you lift up downward facing dog and then
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drop to the knees and come to Child's Pose so bring the knees wide Sanju it's
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your heels and extend your arms forward full Hansen take a moment to just rest
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to recalibrate to relax to restore to
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experience that recalculation of your body mind drinking up all of that juice
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all about medicine and deep remembrance of why you're practicing today to create some safes - it's time to
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raise your vibration to shift and change your frequency we've practice all this coming so be
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brave be fitted be free and take one more free breath here inhale exhale
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[Laughter] lovely stuff let's have to come back to
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down dog just for a transition on the road to relaxation a nose or the right legs when
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we go high and then we'll draw the right even on the right wrist so we prepped into pigeon pose shouldn't
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come down to the yoga mat to a diagonal drop the left knee you just sent it
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further back solo it out stretch it hit
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place there right off the head now take a moment to just lift the chest breathe into it
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then as we bring about we'll begin to fold up with coming out of or out
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softening down all the way to the forehead I'm gonna get to you about 60
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seconds and dropping into stillness when
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I stillness might just be the hottest quality to achieve right now but using
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this time as an opportunity to just witness to up further to notice what
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comes through what comes up we're always so quick to fill moments of
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silence but this stays in this time and you've given yourself to practice isn't it now come back to your breath practice
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breathing one and breathe happy
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and then let's have you with your chest back book draw onto your right hip and
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swing your left leg round will just begin to release the back body and come
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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
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thigh ground down through your heads lift the arms up take a breath in as you
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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
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your own journey so you can drop your hand you can you may keep the chest lifted if you have the range of motion
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to lower the chest bringing the hands to that left foot then the option is bad
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too I don't live in your body what you do so you know what's best you go to the place
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that feels SBE that feels good if it doesn't feel good just back up try to
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just speak to every single thing that you feel with the breath when we can speak to all the sensations of the
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breath you can shift our mindset from being so goal orientated to just enjoying this utterly experience so
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breathe into your body inhale exhale now
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you smell a big chest pocket cross your feet my lips shift yourself forward step
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to a downward facing dog left side so sweep the left leg high draw the left
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knee back and left wrist she pulls down my diagonals like tip his clothes to the right hip
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flexor we ship the right knee back so you can see rectus and walk through the head take your moments linkage us to
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preparing properly as you breathe in and as we provide pulled forward soften and
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sink down and just drop into stillness close your eyes I can just be commenced
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over know what the saying witnessing
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when we think we create next we accept
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and why we feel we connect so notice what you're feeling this is what you
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reactant in just what you're thinking about your awareness is the greatest
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result so draw all of your ways in and then breathe in breathe out chest lick
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sometimes that left hip and then sweep the right leg round just like a jigsaw
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piece the sole of the left foot should be the inside of the right side flex through the right elbow is grind now for
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your sitting bones lift the ABS inhale in twist to the right to all the right
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leg and fold on over it as you exhale again you just go in your own little
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adventure physically and emotionally essentially we're just releasing any
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tightness in the lower back and the thoracic spine but then mentally we're beginning to
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sound with diodes is softening now to transition from human doing to a human
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being being soft
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and what still I take this slow steady
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breath them nourishing breath out and
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with this eve lit the chest all the way back there drop the feet to the place I
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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
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arriving in our final position of this practice so extend your legs all the way
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forward and down my good toes just follow away from one another so allowing
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the actions rights the domino effect to the rest of the bodies it drop your arms whatever feels right
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drop your eyelids and then let's collectively just lie down for a few
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moments so we can have all sides of the yoga practice the made for the scene the
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integration of liberation so close down your eyes if you haven't already relax
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release and let go I think you kind of
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like you've got going on and just let it be
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now if you have to look share of time I invite you to sing shavasana for as long
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as you need to we're ready to move on to bring some
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energy back great weight from the body
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any way we can the spare that your spirit flows through the body with the
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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
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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
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your chest to society cross over the bridge from thinking to feeling from
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intellectualizing to experiencing from your head to your
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heart soften your heart all the way forward towards Earth met this mudra at
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this time the symbol be the completion of this practice namaste
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namaste my love it's been my honor to guy here thanks so much for joining me
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and I'll see you next time
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