Hip Mobility Flow with Carla | Warrior → Triangle → Half Moon + Pigeon (18-Minute All Levels)

Описание: A hip-loving Flow to spark energy—Sun-salute ladders, Warrior II → Triangle → Half Moon (quad-catch option), kneeling lunges + half-splits, and Pigeon both sides—so you finish feeling present, embodied, and alive.

Intro

Hi, I’m Carla. We’ll start a little spicy, then settle into strong, steady lines. Expect clear cues, kind pacing, and options for wrists, balance, and hips. We’ll warm, flow through a classic standing arc on both sides, open the front and back lines of the legs, and land with Pigeon, shoulder ease, and a calm close.

What you’ll do

Sun-salute flow into Warrior II with two gentle reverses (R/L).

Triangle → Half Moon on each side, with an optional quad-catch for the top foot.

Low lunge (R/L) with pec/shoulder activation → half-splits to balance hip flexor + hamstrings.

Down Dog / Child’s reset → Bridge (or Supported Bridge / Wheel if you’re ready).

Pigeon (R/L) to soften outer hips and low back.

Seated side-bend (janusirsasana-style), then a brief seated rotator-cuff “chicken wings” shoulder release.

Supine twists (R/L) and a short rest.

Props

2 blocks (great for Triangle/Half Moon and under the hands in lunge/half-splits) and a blanket for knees or hips. A wall helps for balance in Half Moon or the quad catch.

Who it’s for

All levels—especially if your hips feel tight and you want steady balance and shoulder ease without strain.

Practice live with me

If this video helps you feel better, come practice live on Zoom. Gentle coaching, a supportive community, and access to recordings when life is busy. You’re warmly welcome.
Schedule + how to start: www.DuvalTylerYoga.com

Class overview

Focus: Hip mobility + balanced standing work with a calm, shoulder-friendly finish.
Key sequence: Sun-salute → Warrior II (R/L) → Triangle → Half Moon (+ quad-catch option) → Low Lunge + half-splits (R/L) → Down Dog/Child’s → Bridge/Wheel/Supported Bridge → Pigeon (R/L) → Seated side-bend → Rotator-cuff “chicken wings” → Supine twists → Rest.
Benefits: Open outer hips/hip flexors, re-lengthen hamstrings/calves, support posture, build usable balance, and settle the nervous system.
Options: Use blocks/wall; shorten stances; swap 90/90 for Pigeon if knees prefer; take Supported Bridge instead of Wheel; keep folds higher for low-back comfort.
Level: All levels.

Yoga with Carla — overview

Duval-Tyler Yoga is my online studio serving Saskatoon and beyond. With 10+ years’ experience, I guide all-levels Flow and Yin with clear instruction, kind pacing, and lots of options—so every body can practice with confidence and keep growing over time.
Class times (Saskatchewan): Morning Flow — Mon/Wed/Fri 7:00 AM • Evening Yin — Mon/Wed 7:45 PM. Recording links provided to enrolled students.
Join the community: www.DuvalTylerYoga.com