20-Minute Yoga For Hips | Feel Good Flow
Yoga With Adriene・13 minutes read
Practice a feel-good flow focusing on the hips, engaging the full body, incorporating breath awareness, controlled movements, and hip opening poses, finishing with relaxation and self-compassion. End the practice with gratitude, releasing negativity, and a suggestion for meditation or Shavasana.
Insights
- Emphasize a strong foundation in yoga poses by focusing on leg engagement and alignment from the feet up through the crown of the head, ensuring stability and mindfulness throughout the practice.
- Encourage breath awareness and controlled movements in yoga sequences, integrating twists, hip openers, and core engagement to promote a holistic experience that combines physical movement with mental focus and relaxation.
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Recent questions
What is the focus of the feel-good flow by Yoga With Adriene?
The feel-good flow led by Yoga With Adriene focuses on the hips while engaging the full body. It emphasizes creating a strong base, deepening breaths, and spreading awareness throughout the body, incorporating various poses to open the hips and engage the core.
What are some key poses included in the flow sequence?
The flow sequence includes poses such as Chair Pose, Forward Fold, Crescent Lunge, Plank Pose, Downward Facing Dog, and Child's Pose. These poses are combined with twists, stretches, and variations to promote hip opening, core engagement, and breath synchronization throughout the practice.
How does the practice emphasize breath control and movement synchronization?
The practice emphasizes deepening breaths, maintaining breath awareness throughout each movement, and synchronizing breath with controlled movements. By focusing on breath control, practitioners can enhance their mind-body connection, improve stability, and promote relaxation during the practice.
What is the significance of incorporating hip-opening poses in the flow?
Incorporating hip-opening poses in the flow sequence helps to release tension, improve flexibility, and increase mobility in the hips. These poses also engage the core muscles, promote better posture, and enhance overall body awareness by targeting a key area of the body often affected by sedentary lifestyles.
How does the practice encourage self-compassion and mindfulness?
The practice encourages self-compassion and mindfulness by emphasizing deep breathing, self-connection, and gratitude throughout the flow. Poses like Pigeon pose and One-Legged Pigeon promote self-awareness, release negativity, and cultivate a sense of gratitude, concluding with a moment of rest in Child's Pose for relaxation and reflection.
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Summary
00:00
"Hip-Opening Yoga Flow with Adriene"
- Welcome to Yoga With Adriene, led by Adriene and Benji, for a feel-good flow focusing on the hips but engaging the full body.
- Start the flow standing at the top of the mat with feet hip-width apart or wider, shifting weight forward and back before centering in Samasthiti.
- Focus on creating a strong base by squeezing the legs and drawing attention up through the inseam of the leg, heart space, and crown of the head.
- Practice deepening breaths, spreading awareness through the feet, ankles, calves, thighs, and front body, lengthening the neck, and lifting through the crown of the head.
- Transition through Chair Pose, Forward Fold, Crescent Lunge, and Plank Pose, engaging in twists and stretches while maintaining breath awareness.
- Move through Downward Facing Dog, Plank Pose, Cobra or Chaturanga to Upward Facing Dog, and Child's Pose, emphasizing controlled movements and breath synchronization.
- Incorporate one-legged Tadasana with knee circles, high lunges with twists, and Chair Pose variations, focusing on hip opening and core engagement.
- Continue with leg circles in Tabletop Position, Downward Facing Dog, and Low Lunge, maintaining stability and breath connection.
- Conclude with a final flow sequence involving Chair Pose, Forward Fold, Plank Pose, and Downward Facing Dog, emphasizing alignment and breath control.
- Finish with a moment of rest in Child's Pose, allowing for relaxation and reflection on the practice.
16:34
"Yoga Flow for Self-Compassion and Gratitude"
- Begin by taking deep breaths, transitioning into Child's Pose after a vinyasa sequence. In Child's Pose, focus on breathing and slowly return to all fours.
- Move into Pigeon pose, ensuring a steady extension of the back leg and variations in hand placement for support. Emphasize self-compassion and deep breathing throughout the pose.
- Transition to One-Legged Pigeon on the other side, maintaining focus on breath and self-connection. Conclude the practice with seated twists and a reminder to release negativity, ending with gratitude and a suggestion for meditation or Shavasana.
