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Dynamic Hip and Leg Flow — 50 Min

A 50-minute intermediate yoga session focused on dynamic hip and leg flow. Follow the timed pose sequence at a comfortable pace; modifications and breaks are en

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Duration
50 min
Difficulty
intermediate
Equipment
yoga mat
Muscle groups
full-body, hamstrings, hips, legs, side-body

Exercises

  1. 1. Sun Salutation A

    1 sets · 6 min total (both sides where applicable) reps

    Move slowly through mountain, fold, half lift, plank, cobra, and down dog; adapt as needed. Move without pain; breathe normally.

  2. 2. Chair Pose

    1 sets · 5 min total (both sides where applicable) reps

    Bend knees, shift hips back, keep chest long, and breathe steadily. Move without pain; breathe normally.

  3. 3. High Lunge

    1 sets · 5 min total (both sides where applicable) reps

    Bend front knee over ankle, keep back heel lifted; switch sides. Move without pain; breathe normally.

  4. 4. Warrior II

    1 sets · 5 min total (both sides where applicable) reps

    Open hips sideways, bend front knee, extend arms; repeat both sides. Move without pain; breathe normally.

  5. 5. Extended Side Angle

    1 sets · 5 min total (both sides where applicable) reps

    Rest forearm lightly on front thigh and reach top arm overhead; switch sides. Move without pain; breathe normally.

  6. 6. Garland Squat

    1 sets · 5 min total (both sides where applicable) reps

    Lower into a supported squat with heels lifted if necessary. Move without pain; breathe normally.

  7. 7. Pigeon Prep

    1 sets · 5 min total (both sides where applicable) reps

    From all fours, bring front shin forward and keep hips supported; switch. Move without pain; breathe normally.

  8. 8. Half Split

    1 sets · 5 min total (both sides where applicable) reps

    From kneeling lunge, shift hips back and straighten front leg gently; switch. Move without pain; breathe normally.

  9. 9. Savasana

    1 sets · 9 min total (both sides where applicable) reps

    Lie comfortably on your back and allow breathing to return to normal. Move without pain; breathe normally.

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