Vinyasa Eagle arm Goddess Flow

https://www.youtube.com/watch?v=M6T1jPatmhY

Power Vinyasa Eagle arm Goddess Flow

Below is a full yoga class script rewritten from your video transcription with inhale/exhale cues included. Wording is cleaned up and transitions are clarified while keeping the original flow and teacher voice.

YOGA CLASS SCRIPT (Approx. 60 minutes)

Theme: Breath + spinal mobility + strong flow + hips + core + release

OPENING + BREATHWORK (Seated)

Find a comfortable seat. Hands rest on knees. Soften your face and close your eyes. Take a few natural breaths.

We’re going to practice Three-Part Breath (Dirga Pranayama).

Think of your breath filling in three parts:

1)  Lower belly

2)  Lower ribs / mid-torso

3)  Upper chest

Inhale: lower belly -> ribs -> chest

Exhale: chest -> ribs -> belly

Take a few rounds slowly.

Inhale through the nose: fill belly… fill ribs… fill chest. Exhale: soften chest… ribs… belly.

Try to smooth it out so the breath flows continuously—no pausing or stopping.

Take 2 more rounds.

Inhale: bottom to top.

Exhale: top to bottom.

NECK + SEATED SPINE WARM-UP

Bring hands to knees. Drop chin toward chest.

Gently roll the head side to side—finding any tight spots. Let the head feel heavy.

Use your breath: inhale as you move one direction… exhale as you move the other.

Now begin slow neck circles—small and comfortable.

Lean toward the right knee, roll forward, toward the left knee… and around. Switch directions. Come back to center.

Reach arms overhead.

Inhale: arms up.

Exhale: arms down.

Again: inhale arms up. Exhale arms down.

One more time, inhale arms up—and come forward onto hands and knees.

TABLETOP CIRCLES + CAT/COW (Ujjayi option)

Hands wide, knees together for a moment.

Make big circles—“stirring the pot.” Let it be organic. Switch directions.

Set up neutral tabletop: wrists under shoulders, knees under hips.

Begin Cat/Cow (optional Ujjayi: inhale and exhale through the nose).

Inhale: open the chest, lift heart, broaden collarbones.

Exhale: round the spine, chin to chest, press the floor away. Repeat 4–6 rounds. Return to neutral.

SHOULDERS + WRISTS + FOREARM PREP

Walk hands back toward knees and sit on heels.

Clasp hands in front. Press palms forward. Inhale: lift arms up. Exhale: release.

Clasp hands behind the back. Squeeze shoulder blades together. Lengthen through the neck.

Come up to stand on the knees (toes can be tucked). Sink hips toward heels. Let arms rest by sides or behind you—soft. Gently roll forehead left and right.

Come back to tabletop.

Flip wrists: fingertips point toward you. Rock gently back and forth (or hold).

Option to bend elbows slightly.

Make fists and open the hands a few times. Roll out wrists.

BIRD DOG CORE (Right arm / Left leg)

Find strong alignment: shoulders over wrists, hips over knees.

Extend right arm forward, thumb up. Draw shoulder into socket.

Extend left leg back, flex toes.

Inhale: lengthen fingertips and heel away.

Exhale: elbow to knee, round the back, hug midline. Repeat 5 rounds. Hold extended one more inhale.

Dancer variation: bend left knee and catch inside of left foot with right hand.

Press foot into hand, lift chest, open right shoulder.

Release. Extend left leg back again.

Bring left leg out to the side—hover. Place foot down to the side and come up into Gate Pose.

GATE POSE FLOW (Kneeling on right knee)

Standing on right knee, left leg extended out to side.

Inhale: arms up.

Exhale: right fingertips to floor, left arm reaches up—open side body.

Inhale: come up.

Exhale: reach to the left (hand to shin/thigh/floor), arc right side body, spin right ribs toward sky.

Repeat: inhale up, exhale right; inhale up, exhale left.

Turn to face the extended left leg.

Inhale: lift chest. Exhale: fold. Come back to tabletop.

BIRD DOG CORE (Left arm / Right leg)

Extend left arm forward, thumb up. Extend right leg back, flex.

Inhale: lengthen. Exhale: elbow to knee, round and hug in. Repeat 5 rounds. Hold extended one more inhale.

Dancer variation: bend right knee, catch inside of right foot with left hand.

Press foot into hand, lift chest.

Release. Extend right leg back, then hover leg out to side, place foot down. Come into Gate Pose on the other side.

GATE POSE FLOW (Kneeling on left knee)

Standing on left knee, right leg extended.

Inhale: arms up.

Exhale: left fingertips down, right arm up—open side body.

Inhale up. Exhale reach and open.

Turn to face right leg.

Inhale lengthen. Exhale fold. Return to tabletop.

PLANK -> DOWN DOG FLOW + COBRA STRENGTH

Step back to plank. Pedal calves: press left heel back, then right.

Hold strong plank—push floor away, engage legs, steady core.

Inhale. Exhale: hips up, Downward Facing Dog. Move organically. Bend knees as needed.

Flow 4 rounds: inhale plank, exhale down dog. Lower all the way to belly.

Set hands under shoulders (fingertips near top of breastbone). Legs strong. Tops of feet down.

Inhale: lift cobra (only as high as feels good).

Exhale: lower down. Repeat 3–4 times.

Right cheek to mat. Arms by sides.

Interlace hands behind back.

Inhale: lift chest. Exhale: lift legs.

Small pulses: inhale lift a little higher, exhale lower one inch.

Hold 3…2…1. Release. Left cheek down.

Option: windshield wiper legs. Press up: plank -> down dog.

RAGDOLL + SUN SALUTATION VARIATIONS

Bend knees, look forward, step to top of mat.

Feet wide for ragdoll. Grab opposite elbows. Soften eyes and jaw.

Release hands to mat. Feet together or hip-width.

Roll up to Mountain Pose.

Inhale arms up. Exhale hands to heart.

Inhale reach up. Exhale cactus arms, open heart.

Inhale reach up. Exhale swan dive fold.

Inhale halfway lift. Exhale step back to plank, vinyasa -> down dog. Optional float forward. Repeat 2–3 rounds.

MALASANA + TWISTS + WIDE LEG FORWARD FOLD

From down dog, hop/step feet to outside of hands.

Sink into Malasana. Elbows press inner thighs. Hands at heart.

Twist right: plant left hand, inhale right arm up. Option reach to hip crease.

Back to center.

Twist left: plant right hand, inhale left arm up. Return to malasana.

Fold forward: feet wide, grab big toes (or any fold). Use biceps to pull down. Release hands. Walk feet under hips, rise to stand.

PRAYER TWIST -> PRASARITA -> SKANDASANA

Chair Pose. Hands to heart. Twist left elbow to right thigh. Breathe.

Release, sweep arms up.

Option heart opener: press hips forward slightly, cactus arms if OK.

Turn to wide stance: Prasarita Padottanasana. Feet parallel. Fold.

Hands under shoulders. Move into Skandasana side-to-side 2–3 times. Return to prasarita, halfway lift, then walk to front into low lunge.

LOW LUNGE TWIST -> QUAD STRETCH -> SIDE ANGLE -> TRIANGLE -> VINYASA (Right side)

Low lunge (right leg forward).

Plant right hand. Inhale left arm up (twisted lunge).

Drop left knee, reach back for left foot (or toward it). Gently pull heel in to stretch quad while twisting.

Release back to low lunge.

Spin back heel down (parallel to back of mat).

Extended side angle: right forearm to thigh (or hand). Inhale left arm up.

Triangle: straighten right leg, hand to shin or floor. Open chest.

Bend right knee -> low lunge -> vinyasa -> down dog. Repeat on the other side.

FROG + WIDE LEG DOWN DOG

From down dog, step wide. Drop to frog: knees wide, feet flexed. Option elbows or lower.

2 breaths. Walk back to wide fold. Grab outsides of feet, pull down.

Wide leg down dog: press chest between arms, soften shoulders and neck. Walk hands forward to low lunge (left side) and repeat sequence.

BALANCE + FIGURE-4 FLOW (Both sides)

Come to stand. Hands to heart. Root into right foot.

Figure-4: left ankle over right thigh. Flex left foot.

Option fold, hands to floor. Walk hands forward into figure-4 plank, then figure-4 down dog.

Hug knee to nose. Inhale leg high, open hip. Gaze under opposite arm.

Knee to shoulder/wrist pulses (count down).

Back to three-legged dog, open hip circles.

Option Wild Thing. Vinyasa to down dog.

Walk hands to feet, roll up, repeat other side.

FALLEN TRIANGLE + GODDESS/EAGLE ARMS FLOW (Both sides)

From down dog:

Inhale right leg high. Exhale right knee to left elbow.

Drop left heel, extend right leg through (Fallen Triangle). Left arm lifts.

Hold 5…4…3…2…1.

Step through to low lunge, twist open. Drop back heel -> extended side angle.

Rise to Goddess. Inhale Star. Exhale Eagle arms (right under left), sink.

Oblique sweep: exhale reach toward knee, sweep fingertips floor and circle up; inhale center. Switch direction.

Keep eagle arms, straighten legs, lift arms.

Open to Warrior 2 (facing back). Reverse. Windmill down -> vinyasa -> down dog. Repeat left side. Option one more round each side.

CORE FINISH (Seated + Supine)

Come to seat. Boat Pose: hold behind thighs if needed.

Alternating toe taps: right then left, keep chest lifted. Count 10 to 1.

Hug knees in, roll onto back.

Scissor legs: alternate with control and breath. Hug knees, rock and roll.

Reverse tabletop: fingertips face front, lift hips.

Tuck-throughs: inhale lift, exhale shoot hips through and straighten legs. Repeat 4 rounds. Hug knees. Rock to forward fold. Roll up to standing.

CHAIR EAGLE (Both sides)

Chair Pose. Eagle arms right under left.

Root down, lift and wrap. Reach fingertips up, soften shoulders.

Round back, knees and elbows hug. Hold 5…4…3…2…1.

Return to chair. Switch sides.

Stand tall. Mountain. Fold and hang.

COOL DOWN + RESTORATIVE

Come onto your back. Knees into chest.

Feet wide, cactus arms. Windshield wipers.

Gentle twist right, then left.

Happy Baby: grab feet, knees wide. Root spine down. Option straighten one leg then the other. Release into Savasana (or restorative pose). Rest.

CLOSING

Begin small movements. Stretch long.

Roll to your side. Press up to seated.

Sit tall. Hands to heart.

Thumbs to third eye:

May there be peace in your mind.

May there be peace in your heart.

Namaste,