1-Hour Intermediate Yoga Flow | Strong Shoulders, Core & Open Hips

Описание: This hour-long intermediate yoga flow focuses on shoulder stability, core strengthening, hip opening, and mindful movement. Inspired by the idea that healing others supports our own healing, this practice blends strength, mobility, and contemplative awareness. Suitable for experienced practitioners, with options offered throughout. All are welcome.

To skip ahead to asana practice: (6:15)
An hour-long yoga practice, incorporating shoulder work, core-strengthening, hip-opening, standing & seated poses.
Probably better for more intermediate / advanced practitioners, but all are welcome!
Please Enjoy!

“Focusing on healing someone else brings on a mirrored healing.”
-Lynn McTaggart -The Power of Eight

Of course, ideally we aim to help others to simply be of service, for its own sake. Either way, the fact is, we are helped by helping another.

To put this into practice in your life, you may try catching yourself when you’re inwardly complaining about some aspect of your life, pause, and instead then, use that energy to send someone you know your own loving attention. Pray for their troubles to be relieved, their burdens lightened. …

The HHP Practice
A mentor once shared this practice with me:
When conflict or resentment arises, I pray for the other person to receive health, happiness, and prosperity— everything I would genuinely wish for myself. Sometimes I add more specific intentions: peace, courage, evolving faith, deeper connection to a higher power, and moments of gratitude and joy.

When I practice this, I notice profound inner shifts. I feel a deeper knowing that we are all connected, and the inner struggle often begins to soften or dissolve.

Music: Spotify: Stephani Lindsey
Yoga 17
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SEQUENCE
1 )
Bala / AMS
Hip circles (7:40), other direction
Cat cow
Bird Dog reps x1-3 (9:40)
add elbow - knee abs
add Cactus arm & Fire Hydrant leg
Add extend arm / leg w/abs
1/2 Dhanur opp hand foot
Gommuk legs - Bala variation
Side B Bird Dog w/ abs etc …
AMS (15:51)

2)
Plank
Ams
Plank
Lower down slow thru Chatt
Salab var “Limbless” - hovering w/cobra action
Bala (17:16)

3)
All 4s - AMS
L EpAMS
Wild prep - knee nose crunch
Anjane - Hold elbow w/ Side stretch
Plank
Salab w/arms by side, palms down aka “Jet style”
Push-up “cat-style”
AMS (19:53)
3 Side B:
R wild prep,
Anjane hold elbow, side bend,
Plank, slow lower,
Prone: Salab var w/airplane arms:
on fingertips, lift shoulders,
Lift legs, then hands as high as sh
Push-up like cat
AMS (22:23)

4)
L EpAMS - knee nose crunch
L Lunge
Back knee nose, nose knee crunch x1-3
Ams (23:19)
(Whoops forgot EpAMS- knee nose crunch side B)
R Lunge- back knee nose crunch x1-3, AMS

5)
From AMS: L epAMS
knee nose crunch
Lunge
Back knee nose crunch
Rise into-
St marichi - fingers interlace around shin
into Vrksa aka tree pose (25:00)
Switching legs: feet hip distance,
St 4 pose- L leg up, manual “inner spiral”
Step back -
Lunge = R leg forward (26:33) into
B: R EpAMS - knee nose … repeat seq from 5)

6)
now we are in L EpAMS (29:07)
Wild prep, knee nose crunch, back knee chest crunch,
St marichi - interlace around R shin
Vrksa
St th str , lower leg, bend knees,
Garuda legs, L leg on top
add arms, R arm on top
Option: extend arms
Lunge into -R epAMS (side B)
Side B:
R EpAMS (31:15)R Wild prep… rest of 6)

7)
L Wild (33:18)
“Wanna be Wild” variation (= in between AMS & Wildthing)
Knee nose crunch
AC (ardha chandrasana aka half moon)
AC W/ Lil Side Crunch
AC Side Stretch
Bend knees,
Top knee to L of bottom heel
AM1- L knee on top (35:01)
Stack Knees: Gommuk var -
Forward fold
NAVASANA aka boat - (options)
ARDHA
NAVA
“Mud-flap person pose”
PurvoT aka Table top w/ fingers turned to side
Vinyasa option
AMS(40:03)
Side B: R EpAMS … repeat 7 with R leg through to PurvoT- see 8

8)
PurvoT (47:09) fingers out,
lift L leg, switch, lower
Supine, “cactus arms”
Wipers, side B
Again, add - ankle over knee or Garuda legs, Side B
SPG 3 - open to side (51:58)
Side B
SAVASANA (54:20)









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