our bodies hold emotions in our hips. as we move through about 30 minutes of hip and hamstring openers, don’t be surprised if some big feelings come up. let it happen—no shame, no judgment. your feelings are welcome here.
suggested props: two blocks, a strap, a blanket, and a bolster
you’ll explore:
child’s pose (balasana)
tabletop (bharmanasana)
downward dog (adho mukha svanasana)
downward dog twist (parivrtta adho mukha svanasana)
forward fold (uttanasana)
mountain pose (tadasana)
upward salute (urdhva hastasana)
halfway lift (ardha uttanasana)
high plank (phalakasana / dandasana)
low plank (chaturanga dandasana)
upward dog (urdhva mukha svanasana)
chair pose (utkatasana)
three-legged dog (tri pada adho mukha svanasana)
warrior i (virabhadrasana i)
big toe hold forward fold (padangusthasana)
garland pose (malasana)
hand to foot / gorilla pose (padahastasana)
low lunge (anjaneyasana)
lizard lunge (utthan pristhasana)
staff pose (dandasana)
seated forward fold (paschimottanasana)
knees to chest (apanasana)
supine twist (supta matsyendrasana)
happy baby (ananda balasana)
savasana
Up Next in yoga for flexibility
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open hips & hearts
we’re taking it from our hips to our hearts with opening postures that welcome emotions and boost mobility. ready to get deep in your feels? this class invites you to submit to exactly where you are right now—no need to fix, force, or flee. just breathe and let it move through.
recommended props...
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camel pose breakdown
just like hip openers, heart openers and backbends can bring up a lot. let whatever comes move through you. take your time. breathe deep. and if the tears flow, let them.
no props needed
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pigeon pose breakdown
welcome to pigeon pose breakdown—a chance to slow down, open up, and feel whatever’s ready to surface. deep hip openers like pigeon can unlock a lot of stored emotions. whatever comes up, trust that it’s supposed to be there. you’re not alone—your mat is here to catch it all.
props needed: none
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