Advanced / Intermediate Yoga Flow ♥ Expand Your Practice

hey guys welcome to your intermediate and advanced yoga class today is going to be a yoga class that i created for those of you that are looking to advance their yoga practice now if you find some of these postures a little bit too challenging then you can also do the modifications that i have provided at the top of this video now remember guys yoga is a journey so where ever you are in your practice right now in this moment is exactly where you need to be all this class is doing is allowing you to start expand your knowledge expend your practice so overtime these postures can become part of your regular flow but don’t worry about it if you can’t do it right away, just do your best and overtime it will come to you so if you’re ready grab a mat lets do it ok guys lets begin today at the back of your mat childspose feet and knees together interlace your fingers behind your back look up towards the sky inhale exhale forhead to the floor arms up as high as possible hold slowly rise up to kneeling position fingers interlaced open the chest arch the baack exhale take it all the way down come on up again arms reach sinking right back over to childs pose this time arms reaching forward rounding through to all fours tuck your toes up to downward facing dog lengthening through the spine deep breath in exhale rounding forward into plank slowly come back to downward dog three more times two more rounding through to plank shoulders over the wrists and push back downward dog last one rounding forward hold your plank chaturanga dandasana all the way down to your mat upwards facing dog lift open through the chest exhale downward facing dog reach right leg to the sky from here bending the knee drop down to that left elbow open and stack the hips begin to circle the leg 4 times warm up the hips joints one more extend the leg come back over to both hands stepping forward reaching the arms up high lunge breath in release the hands interlace the fingers behind the back open the chest again and then gently bring the chest down hold up again open the chest and back down reaching the arms back up to the sky slowly lets take that twist left arm forward then release left hand to the floor arm up twisted high lunge make our way into prayer position with both hands so to begin left elbow to the right knee palms together hold keep twisting looking up towards the sky if you like to take it even further try extending both elbows come back to prayer from here step back for forward twisted chair feet together knees together breath in exhale untwist the body reach the arms up then reach both arms up release the arms inhale big reach exhale dive it down towards the mat inhale half way exhale step jump to plank chaturanga inhale upwards dog exhale downward facing dog lets take it to the other side left leg up bend the knee right elbow down begin to circle that left leg warming up the hip last one reach it up hold up to hands bend the knee and stepping forward high lunge deep breath in exhale arms up high lunge hold it here interlace the hands behind the back exhale take the chest down inhale open look up take it all the way down look up one more time releasing the hands exhale right arm forward left arm back twist and then slowly from here you’re going to let that right hand come down left arm reaches up to the sky lets take elbow to knee palms together into your twisted high lunge staying here or one more step forward and extend the elbows palms together again when you’re ready step forward twist untwist the body arms reach up and then release inhale drive it down inhale half way step or jump to plank chaturanga upward dog and downward facing dog take a moment to breath reach rightly up big step foreard shift all of the weight to that right foot standing split hands staying on the ground you can stay here or try to gran that standing ankle finding balance breathe then slowly releasing hands to the hip left knee up to chest then sanding pigeon ankle top of the knee sinking low hands in prayer slowly come on up taking the bird of paradise left heel off the mat left hand through the legs your right to the right foot slowly begin to lift keeping the balance on right foot see how far you can extend the left leg grounding the ball of your foot coming into yogi squat tows turning away from you sinking nice and low hold here takebone pointing right down breathing in exhale slowly release the hands slowly come up heel tow the feet back together into our standing forward fold slowly round up inhale arms up exhale forward inhale half way exhale step or jump into plank chaturanga upward facing dog downward facing dog taking it to the other side bend your knee stepping forward to your high lunge forst shifting weight to that left foot standing split right leg reaches up holding that ankle or holding the mat finding the balance palms down slowly lets lift right knee to your belly botton hold standing pigeon ankle above your knee sinking low remember guys if you like to stay here a little longer and skip the bird of paradise you can thats totally fine just take it to your own pace slowly come on up now if you are doing bird of paradise come down with ball of your foot to the floor eight hand comes in between the legs left arm over and behind the back try to interlace the fingers shift your weight to the left foot slowly lift yourself up stay here with knee bent or if you like to take it further extend the knee this is advanced so no pressure slowly come down release the hands palms down now were going to do our crow posture come on over to your hadns knees coming over top of those triceps see if you can lift one foot of the ground at a time if you want to start out by getting the knees on the triceps first that can be the first step if you can’t lift your feet off the ground thats ok just hold and try it when you’re ready come out of this posture by stepping back into plank deep breath in chattering dandasana inhale upward dog exhale downward facing dog slowly from here coming forward to plank rounding through each vertebra hold come back to downward dog again plank downward dog last one just holding chaturanga upwards facing dog downward facing dog inhale left leg reaches up big sep forward between the two hands grounding the right heel warrior 2 left palm peaceful warrior extended side angle left fingers towards the ground hold it here or take a bind shoulders opening out! deep breath in when you’re ready slowly come out of the posture reach the right arm up warrior 2 turning the toes in wide legged forward fold forehead reaching for the mat holding here and breathing contunie to hold it contunie to hold the stretch now I’m going to throw something really advanced for those of you now I’m going to throw in something advanced here that feel comfortable with this hold the fold if you don’t know how to do it ptherwise bring your weight into those forarms begin to bring legs up i will do a tutorial one of these days about how to do this slowly coming of your hand stand coming back to forward fold roll yourself up to standing arms up inahle turning right toes out warrior 2 warrior 2 other side opening the right play taking peaceful warrior come back into extended side angle staying here or taking your bind holding here stay in your extended side angle come on up up to your warrior 2 arms up turning right toes in left toes out face the front of the mat stepping forward inhale arms up dive it down half way come to plank inhale upwards facing dog exhale downward facing dog take a moment to breath in exhale out make your way to the knees and then childs pose rollinover to one side hug your knees and make your way to the back and you exhale taking spinal twist look over left shoulder come back to centre switching sides take it across right arm out back to center rleasing arms and legs slowly arms release to the side lets come toe to seated inhale arms up thank you guys so much for joining me today on our advanced yoga im so proud of your for finishing this with me today feel free to comment like or subscrive and of cource don’t forget to subscribe


  1. We have some tutorial links up for a couple of the advanced poses in this video… check out our headstand and our bird of paradise tutorial classes ! <3

    Also, if you want you can help support us by checking out our online store:
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    Love and Light
    … Juliana & Mark* ☮️❤️

  2. U r super….

  3. This was great! Thank you for all these videos!

  4. More of a demo than a lesson

  5. 🙏🏻😍❤️

  6. I've watched a bunch of your videos for maybe 2 years now. And I just made my first head stand. It just happened. Love you guys, keep up the good! ❤

  7. This was great – Namaste

  8. Excellent!

  9. Please make some more advanced yoga videos <3 <3

  10. More headstand flows please! 🙂

  11. please more advance videos!

  12. you said at the end, proud of you guys for finishing this practice. I was like yeah me too hahahaha

  13. Great video. I was able to get further with my handstand being in that pose! Thanks!

  14. I loved this! I was amazed that I could do bird of paradise and even hold crow for a second because I never used to be able to!! But doing yoga daily has really made a difference 🙂 thank you for this, more intermediate flows please <3

  15. This was your first video I've tried and it was such a pleasant experience! Such a nice little yoga sequence – short but with intentional movement and plenty of room for deep breathing and deepening of some nice twists and hip openers. And it didn't end with Sivasana, so it was easy to quickly do as a break and get right back to the rest of my day! Thank you!

  16. so beautiful

  17. Where the video was taken?

  18. Fantastic yoga class with you. Thank you for the experience.

  19. спасибо, Вы красавица, это Таиланд? я тоже хочу жить среди великолепной природы, 🦋всех благ!

  20. your soul is just as amazing as your practices. Thanks for sharing your knowledge

  21. That was amazing! I recently bought your BOHO Complete Series and I knew my yoga had improved. Until I did that video I had no idea how much it had improved. THANK YOU!!

  22. I practice it everyday, thank you to make this awesome sequence

  23. Felt like I can travel ocean morning with your video, really appreciate your kind tutorial. It was really helful Thanks! 🙂

  24. 💜💜

  25. Juliana, can you do more advanced classes? I absolutely love this, and would love to see more of the advanced flows you created. It's hard to find advanced yoga flow on YouTube 😭

  26. Wow that was incredible! I'm so proud of myself for being able to follow most of it! Thank you!!

  27. I love this yoga video. Can you please do more just like this; one with lots of advanced poses.

  28. How is she so flexible!!

  29. Beautiful practice. Thank you 💙

  30. I did my first headstand today with this video. I've been doing your videos since last May, usually 3-4 a day mix between yoga, pilates and fitness. Last December I was doing this video and decided to just toy with the headstand and felt my body start to go there but fear took over and I came straight down. I became pregnant shortly thereafter and 2 months later lost the baby. After some serious grieving and some serious time doing your yoga for pms and restoration and other easy yoga and yin yoga videos for healing I decided to take my pain and turn it into determination to do the one pose I was afraid of, the headstand. I've been working up the strength and guts over the past month and a half. And today I did it. Thank you. There aren't words for how much practicing with you has changed my life. All the love and light. Melanie

  31. I can almost do bird of paradise on my right side!

  32. Thankyou so much yet again. I needed this one today. Love and Light xx🌈🙏🏼💖💫

  33. I was surprised I could do bird of paradise! I can even extend my leg but not as high as yours. It's a little hard to maintain it there for a long time but I like the challenge! Still have to work on my crow and headstand though.

  34. that was fun, thank you! <3

  35. আপনার সেরা কাজ করুন।

  36. This is EXACTLY the kind of video I was looking for. You said it perfectly at the beginning. I'm feeling the need to grow my practice and these inbetween level videos are few and far between. Always happy with your workouts Boho Beautiful. Keep it up!

  37. thank you, I enjoyed the way you approached the poses, esp. going from standing split directly to standing knee to chest then to standing pigeon. rocked my world! Namaste Shantih om

  38. Exilent

  39. FANTASTIC SESSION !!! WOW ! So grateful for this …… I dont usually follow people on youtube for a long time… but i have been following you from the really beguining and i must say that I LOVE YOU VERY VERY MUCH ! thanks for being part of my everyday morning routine ! 🙂 xx

  40. Amazing!

  41. Beautiful view!!!

  42. I loved this class! It was challenging but a great finisher for my workout 🙏🏼


  44. just finished doing it. Namaste.

  45. love this video! so amazing

  46. 🔥🔥🔥

  47. Gostei muito

  48. Tem que me incinar eu nao tenho toda essa flexibilidade

  49. You are amazing and the yoga is fantastisk. Thank you so much for sharing <3

  50. As an athlete who has suffered significant peripheral nerve damage in my leg, adding yoga to my rehabilitation regime, has opened up a completely new avenue & paradigm to the way I connect with my body & think about mobility in every aspect of my life. Perhaps more importantly, it has profoundly augmented the manner in which I approach physical, mental & emotional maintenance, and ultimately, living. My injury has given me a sobering insight into the kind of age related deterioration that we will all suffer at some point in our lives (both physically & mentally). It's also been a firm reminder of the importance of remaining fluid & adaptive & responsive in my mentality & approach, which is right in line with some of the concepts I am learning through yoga. I am very thankful that I have gained life altering insight & tools at a relatively young age, when I can reap maximum benefit (in all areas of my life) that will reverberate far into my future, as opposed to age-gained wisdom in the far future, when circumstances (physical, mental, personal & interpersonal) have possibly progressed to the point that these tools & insight may only partially mitigate certain undesired situations. Sure, it sounds like a misguided truism of the hopelessly romantic, but there really is a positive consequence & benefit to everything that happens to us, especially the most trying, difficult, inexplicable & painful events. Admittedly, I've had a hell of a time at points in the last 2.5 years, but my situation has led me to explore a different perspective, which ultimately, has led me "here"; to the grand here. My new epoch. The difference between recognizing those positive consequences and completely missing out on them, is purely a matter of perspective & perception. Straddle the line of realism & eternal optimism. Embrace the things that may otherwise bring you down. Learn first to accept what is. Then, seek the way to mould what is, into what you want. Patience, Diligence & Self-Discipline. Much love everyone!

  51. My God, my arms. I’ve got work to do! I couldn’t even do this in my music video!

  52. This was amazing! I loved all the poses, they gave me a good challenge! However, I think you speak a little too quickly, or I'm just slow. Either way, beautiful video and got me interested in yoga again!!

  53. Beautiful practice! very inspiring

  54. Thank you so much

  55. This class was a perfect level for me & felt very natural along with your tempo, can you please recommend any of your other classes to continue my journey? Namaste

  56. I´m so grateful for this class, it reminds me how far I have come, my first time when I was doing this video I could not make maybe half of these poses, now I can make crow, I am really close to make a bird of the paradise and maybe one day I also make a headstand, it fascinating for me, how can the human body and soul make so much progress in around one year, thank from my heart, namaste

  57. hii! love your videos, do you have any that's a full hour long??

  58. Merci, j 'ai adoré!

  59. Blessed couple

  60. I loved this flow <3

  61. 11:44 so bad for your knees. You will tear a ligament or the patellar tendon if you do that when you're older.

  62. Beautiful! And interesting arrangement

  63. Awesome position ND teaching techniques

  64. This video is so beautiful… Thanks for the amazing practice and the incredible scenery 🙂

  65. I'm Korean Yoga teacher!! and your fan! Thanks Boho♥♥ You are so so beautiful and warm and inner powerful woman.
    I support you to keep going!!!!

  66. Yoga is indan agricalture 😏😏

  67. Your yoga is realy challenging but I do the yoga

  68. thanks for sharing free yoga online. I am amazed at how modern yoga nowadays takes yogis right into peak poses without centering, breathing and systematic warm-up poses not even sun salutation at least. I hope anyone who is doing what this video is showing can have a slight just slight realization that advanced yoga has nothing to do with doing some "impressive" pose.

  69. Loved this class!💙 Thank you!🙏

  70. love all your yoga videos.

  71. I love this video! 😊 thank you!

  72. This practics are terrible doing an simply people

  73. I like yoga

  74. Love so much. Tks++

  75. Awesome . Best for short , krisp n effective yoga flow. Loving you Boho beautiful

  76. I noticed you are beautiful…

  77. Blessed

  78. Hi I don't normally comment but I think I just found my new favourite video. Many thanks R..

  79. It’s more of “look at my ass” yoga

  80. 그노무 개랑 키스하는 것만 빼면 비쥬얼은 좋은데…

  81. Each video is beautiful. But in this video ,videography is so beautiful. Namaste

  82. WHat's the name of the background calming music?

  83. Kindly share your basic yoga for beginners like me. Love with lot of blesseings.

  84. There's really no one like you, your yoga videos are the best

  85. I came for potential material for further yoga practices (which I got), but remained for the esthetic joy. Everything here was just beautiful.

  86. That was incredible. No matter I could not do some of the moves, I completely the practice with gratitude

  87. The cover is soooo beautiful❤

  88. Loveeee the advance/intermediate videos! <3

  89. This is by far my favorite flow!!!! I love love love it!!!! Thank you so much <3

  90. Amazing

  91. Best Workouts on YouTube. 🧘🏻‍♀️⭐🌌🌱

  92. Great flow thanks for sharing.

  93. Still one of my all time favorite flows, thank you so much!

  94. I love yoga but my ideal is BKS iyanger

  95. 70% steps I can do from this yoga she is really good….

  96. I've been with you for 5 years, thank you! Love you!

  97. The best i have seen till 2day.gr8

  98. Love this flow! I was in such a grumpy mood but it all floated away. Thank you

  99. Still love this so much!

  100. I have been practising this flow for a year now, I am loving it! one day I will share with you how much improvement I have gained from your videos. Basically, you are my secret yoga teacher, I just roll out my mat and follow your video guideline…..Bless xxx

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