{"id":"156f8727-ccbf-4a2b-a0bf-3e158d3a7000","title":"Hip-Opening Flow","icon":"🌀","parent_id":null,"author":{"name":"CosmicPickle","initials":"C"},"category":{"id":"cea7efb6-b817-406b-af73-58080683bf44","name":"Vinyasa","path":["Yoga","Vinyasa"]},"description":{"markdown":"A 20-minute vinyasa flow that builds towards pigeon pose. Go slowly in the lunges and use blocks under your hands if the floor feels far away.","html":"

A 20-minute vinyasa flow that builds towards pigeon pose.

Go slowly in the lunges and use blocks under your hands if the floor feels far away.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":925,"total_duration_in_seconds":925,"steps_count":15,"updated_at":"2026-07-15T06:21:22.776Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"42cce401-f05d-418b-bb78-ef80cee9b6dd","number":1,"title":"Child's pose","description":{"markdown":"Knees wide, arms long. Breathe into your back.","html":"

Knees wide, arms long. Breathe into your back.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"e623e0f2-5bd7-4934-88dd-d5ad9e9544ce","number":2,"title":"Cat-cow","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"5fbca3bb-2474-44a8-b87a-41ebe487d331","number":3,"title":"Downward dog","description":{"markdown":"Pedal your feet to warm up your legs.","html":"

Pedal your feet to warm up your legs.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"c0954e33-e07c-4af7-8d10-e8f2edf3f6a7","number":4,"title":"Low lunge, right","description":{"markdown":"Right foot forward, back knee down, hips sinking forward.","html":"

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

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"75b627e7-2270-4f05-8314-84135ea24bf0","number":5,"title":"Lizard, right","description":{"markdown":"Walk both hands inside your right foot. Lower onto your forearms if it's available.","html":"

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

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"fea8ac5f-226e-4af1-b5f1-abed5587c3a4","number":6,"title":"Vinyasa","description":{"markdown":"Plank, chaturanga, upward dog, downward dog.","html":"

Plank, chaturanga, upward dog, downward dog.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"61c89a78-eb14-444c-8a2b-c4041c935e01","number":7,"title":"Low lunge, left","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"1ae07d60-dc92-475b-a482-7e7b41fa275a","number":8,"title":"Lizard, left","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"fd58509b-43ee-4e9c-a25a-5dd826aeb72d","number":9,"title":"Vinyasa","description":{"markdown":null,"html":null},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"69544ced-53d6-43c8-a541-f5836b96dbe7","number":10,"title":"Goddess pose","description":{"markdown":"Step wide, toes out, sink your hips down, cactus arms.","html":"

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

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"f3d53032-84be-4bbe-a55b-4a9eab706a6e","number":11,"title":"Garland pose","description":{"markdown":"A deep squat with your palms together and elbows pressing your knees open.","html":"

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

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"63b8b6a2-50da-400c-9fac-e9f5a1022159","number":12,"title":"Pigeon, right","description":{"markdown":"Right shin forward, left leg long behind you. Fold forward over your front leg.","html":"

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

"},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"71acfa55-a6be-4c3b-bc99-670161549c21","number":13,"title":"Pigeon, left","description":{"markdown":null,"html":null},"duration_in_seconds":90,"video_start_in_seconds":null},{"id":"c3257d7b-84c5-4917-9f70-dc6e7aab3eef","number":14,"title":"Reclined butterfly","description":{"markdown":"On your back, soles of the feet together, knees falling open.","html":"

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

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"ceeb6b75-f601-4d87-b967-9f06bba15c2c","number":15,"title":"Savasana","description":{"markdown":"Lie still and let everything go.","html":"

Lie still and let everything go.

"},"duration_in_seconds":180,"video_start_in_seconds":null}]}

Routine complete