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Hip-Opening Flow

by CosmicPickle Yoga › Vinyasa

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15.4 minutes 15 Steps

  1. Child's pose

    60 seconds

    Knees wide, arms long. Breathe into your back.

  2. Cat-cow

    60 seconds

  3. Downward dog

    60 seconds

    Pedal your feet to warm up your legs.

  4. Low lunge, right

    45 seconds

    Right foot forward, back knee down, hips sinking forward.

  5. Lizard, right

    45 seconds

    Walk both hands inside your right foot. Lower onto your forearms if it's available.

  6. Vinyasa

    20 seconds

    Plank, chaturanga, upward dog, downward dog.

  7. Low lunge, left

    45 seconds

  8. Lizard, left

    45 seconds

  9. Vinyasa

    20 seconds

  10. Goddess pose

    45 seconds

    Step wide, toes out, sink your hips down, cactus arms.

  11. Garland pose

    60 seconds

    A deep squat with your palms together and elbows pressing your knees open.

  12. Pigeon, right

    1.5 minutes

    Right shin forward, left leg long behind you. Fold forward over your front leg.

  13. Pigeon, left

    1.5 minutes

  14. Reclined butterfly

    60 seconds

    On your back, soles of the feet together, knees falling open.

  15. Savasana

    3 minutes

    Lie still and let everything go.