Foundations of Flow - Lesson 3

A Hip-Opening Flow
Lesson 3: Stepping Forward – A Hip-Opening Flow

In this lesson’s 37-minute practice, we’ll continue to practice the Sun Salutation, and we’ll learn the somewhat tricky step forward into a Lunge from Downward Facing Dog. Get ready to challenge yourself! We’ll also practice several poses that will open the hips so you can find some freedom and awareness in this part of the body. It should feel pretty good…and also, don’t be surprised if these poses are intense. We all tend to hold a lot of tension in the hips, so if sensations become too much, just back out a bit and take it slow. Grab a blanket and a couple of blocks for this practice…we’ll use these props for a few poses. Enjoy!

Recommended props: 2 blocks, blanket

Stepping Forward – A Hip-Opening Flow – Home Practice

37 min

Short Tutorials


These short videos are more instructional in nature, so watch them when you want to refine or review something, or if you just have time for a very short practice.

Guided Breath Work – Alternate Nostril Breathing

6 min

Quick Warm Up (Gate + Tiger Flow)

10 min

Props: 1 block, blanket

Hamstrings and Hips – A Stretchy Flow

7 min

Props: 2 blocks, blanket

Sun Salutations with Step Back and Forward into Lunges

14 min

Props: 2 blocks, blanket

How to Step Forward from Downdog Split into a Lunge

15 min

Standing Pose Breakdown – Triangle to Wide Leg Forward Fold

7 min

Props: 2 blocks

Balancing Buddha Flow

3 min

Props: chair or wall

Seated Hip Openers & Twists (Pigeon and Ardha Matseyandrasana)

10 min

Props: 2 blocks, 2 blankets

Guided Relaxation – Legs Up the Wall

11 min

Props: wall space, bolster, blanket, strap, eye pillow

Sign up to receive bimonthly inspiration on using your yoga + movement practice as a vehicle for strength, calm, and purpose.