Shield Yoga Flow Hip Openers

Intermediate Yoga Flow Featuring Seated Postures Focusing on Lateral Chain and Hip Openers.

Shield Yoga Flow Summary:

Each Pose in this yoga flow his held 30-60 seconds depending of the fitness level of the student.  FRC means to apply the functional range conditioning mobilizations techniques to these yoga asanas.  The focus of this sequence is help with the hips, notably IT-bands and groin.

A special shout-out to Amy for her assistance and inspiration in building this beautiful yoga flow.

Shield Flow High light - Yoga

YouTube video

Opening Pranayama

2 x Skull Shining Breath 60 Seconds

Flow A

  • Standing Half Moon Bikram Sequence
  • Bansana: side hip stretch
  • Fish Pose: psoas stretch
  • Reclined Twist: lower back stretch
  • Supta Janusirasana: hamstring stretch
  • L Gate Pose: hip opener
  • L Half Split: FRC hip opener
  • Frog: FRC hip opener
  • Right Half Split: FRC hip opener
  • R Gate Pose: FRC hip opener

Flow B

  • Rotated kneeling twist: lower and midback stretch
  • Hero pose +Medball: quad stretch
  • Half Lord of Fishes: lower back stretch
  • Marichyasana A: Modified lower back stretch

2 X Flow C

  • Cossack Lunge: FRC Hip Opener
  • Hurdler Stretch: FRC Hip Opener
  • 90 / 90 FRC Stretch: FRC Hip Opener
  • Bear: FRC Hip Opener
  • 90 / 90 FRC Stretch: FRC Hip Opener
  • Hurdler Stretch: FRC Hip Opener
  • Cossack Lunge: FRC Hip Opener
  • Split Foot Fold (Prasita Paddonasana A): lower back stretch
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