Vinyasa Flow: Hip Opening pt.2 (solar)

Set to my soulful 2021 Inauguration Day playlist, this class focus on building core strength and opening up the hips. It is a more dynamic or solar version of our Hip Opening pt. 1 class. Take both classes back-to-back or in consecutive days.

Beginning with the hip joint mandala in downward facing dog to lubricate the joint, we quickly move into asanas that create stability in the hips, like high lunge and triangle (trikonasana). We revisit lizard in this class, but unlike Hips pt. 1, we start with the variation of lizard that strengthens the adductors, with the back knee off the floor. Students will also revisit side lung (ardha malasana) knee down lunge (anjaneyasana) for psoas lengthening, yogi squat and crow pose.

Standing big toe pose (utthita hasta padangusthasana) half frog (ardha bhekasana) and full frog (bhekasana sometimes called mandukasana) are three poses we will explore here, not seen in Hips pt. 1.

We cool the practice down with a long hold in supine pigeon, before savasana.

Breakdown

• Forearm and side plank
  
• Connecting vinyasas 
  
• Core work
  
• Standing balance poses
  

Suggested Props

• Mat
  
• Blocks
• Blanket for frog pose