Heart & Hips: 20-Minute Refreshing Yoga Flow

19:51

19:51

Heart & Hips: 20-Minute Refreshing Yoga Flow

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

4

Release heavy tension and invite in a vibrant new energy with this 20-minute refreshing flow for your heart and hips. We’ll move through deep, expansive stretches to physically open your chest and melt away lower-body stiffness, leaving you feeling grounded and glowing. To make this practice entirely your own, I’ve kept the background music-free—so go ahead and queue up a playlist that lifts you up, or simply open a window and let the natural sounds of your space roll in. I'm so happy you're here. I'll meet you on the mat.

Yoga Heart Opening Energy Breathwork Grounding Stretching Mindfulness Asana Half Splits Loving Kindness

Meet your Teacher

Washington, DC 20001, USA

Meet your Teacher

Washington, DC 20001, USA

Transcript

You are new every day. So thanks for showing up for practice today. And today we have a really cool hip. And hearts opening, Energy flowing class. I hope that you enjoy this class and that you take little moments from this class throughout your day. Put a smile on, Get your blocks, Your mat, Maybe a blanket to protect your knees. And let's get started. Sitting in a nice easy pose. I have a blanket underneath to just elevate my hips a little bit more. And we're gonna start out with breath work. And we'll pair our breath work with our cacaos. So we'll be doing some seated cacaos and breathing. All right, So on our inhales, We're gonna inhale our head, Our chest up, Our hands will go towards our hips. Our shoulders and our elbows are open back, Okay? So deep breath in here. Exhale, We release. We'll bring our belly button towards our spine. Our gaze will look towards our belly button. Our hands will come back towards our knees. We have nine more. Let's begin. Inhale, We rise. Exhale, We release. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale, Relaxing deeper into it. Inhale, Six. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Hold. Exhale. Release your hands in front of you, Rocking those hips side to side. Beautiful. Bringing your hands back towards your. . . Your shen We're gonna inhale our arms up. Exhale, Bringing your right hand down, Left hand up and over towards the right. Maybe you're looking up at the ceiling. I wrote your name on the ceiling before you arrived. Can you see it? Inhale, Your arms back up. Exhale, Goal posts. Inhale we rise friends and exhale. We're coming over towards the left side. Take a look up at the ceiling. Inhale up. Exhale, Goal Pose. Inhale, We rise. Exhale, Split your hands over towards the right side so that left hand will come on the outside of that right hand. We're going to look back behind us. Back behind that shoulder. Inhale, Up. Exhale, Opposite side. So the key is lengthening the crown of your head towards the ceiling and your gaze towards the back. Deep breath in, We rise back up. Exhale, We're going to bring our hands behind us and then we're going to lift those hips into the sky, Opening out our chest. And then let's come back down. One more inhale, We lift, Opening. And then exhale, We're back down. Beautiful friends, Bring your hands in front of you and finding yourself in a tabletop pose. So as you're in a tabletop pose, Arrive. Gently As you see, I'm gonna bring something underneath my knees. I'm gonna grab my blocks, So bringing your blocks just a little bit closer to you. As we might need them soon. So shifting your hips side to side here, Maybe some swirls. Inviting intuitive movement into your body. Maybe that's some neck rolls. Beautiful. Untucking those toes, Pressing back on those toes, And coming back. Hey, Toes. Our Achilles, Our shins, All those beautiful things that help us walk and walk with authority, Walk in purpose, Right? So inhale, Head up, Chest up. Exhale, We release belly button towards our spine. Inhale, Head up, Chest up. Exhale, Belly button to your spine. Cat cows, Last one, Best one. Inhale up. And Axial. Beautiful. Go ahead and untuck those toes once more. Floating tabletop. We're about six inches off the ground. Our shoulders are relaxed. Our face is relaxed. Take a deep breath in. In exhale, We release into a downward dog, Pressing back, Hey, Hamstring. Taking a nice moment to walk your dog. I like to explore different ways here. Maybe I'm pressing back on my palm. We're shifting my hips side to side. I like that too. Maybe you're joining in. Taking a nice inhale, Shaking your head, Yes, Yes, I am so fresh and so clean. Shake your head, No, Nobody can do it like me, Our outcast affirmation. Alright friends, Inhale to be toes. Exhale, Heels. Inhale tippy toes. Exhale heels. Last one, Best one. Deep breath in. Tippy toes. And exhale, Heels. Beautiful. Taking a moment to look at your hand, Hop, Skip, Float, Top of the mat, Forward fold. Inhale. We're going to halfway lift. Our hands will be in airplane mode. Our palms are magnetic. More. Inhale. And exhale, Forward fold. Inhale, We rise all the way up, Bringing our hands to the top. In a prayer position, Our arms towards our ears. Exhale, Back bend. Squeeze those glutes. Send that pelvis forward. Inhale, We're back up. Exhale, Bring your hands towards your heart. Forward fold. Inhale, Halfway lift. Exhale, Forward Fold. Inhale, We rise all the way up. Exhale, Backbend, Opening out goalposts. Inhale, We rise up. Exhale, Swan dive. Down, Stepping back, High plank. Hold here, Deep breath in. Shifting onto those toes a little bit more, Shifting up, Bending those arms, Maybe dropping those knees. Inhale, Upward facing dog. Send those heels together. Feel that. Nice. Stretch, Take a look at the ceiling. Holding here, Deep breath in. And exhale. Townward Talk. March it out. Beautiful. Inhale, We're going to bring that right leg up into the sky. Exhale, Bring that right knee, Right elbow. Inhale, Right leg, Three-legged dog. Exhale, Right knee, Left elbow. Inhale, Three-legged dog. Exhale. Hover that knee on the inside. Beautiful. Inhale, Three-legged dog. Exhale, Bring that foot in between your hands. So here we are in a high lunge. Take a deep breath in. We lift those hands into the air. Exhale, Goal posts. Inhale, We're back up. Exhale, Airplane, Bowing your chest on the inside of that leg, Pressing your palms back. Inhale, We rise up. We have one more. Exhale, Goal posts. Inhale, We rise up. Exhale, Airplane. Taking a moment here friends to take another breath. And exhale. Take that left hand down, That right hand up. Side twist towards the right. Deep breath in. Full breath out. Bringing that left knee down and that foot up, Holding that foot, Deep breath in. Full breath out. Can we sink our hips a little bit more? One more. Inhale in. And out. We bring that left foot down, Inhaling, Coming back up towards the front. We'll do the same thing in a low lunge. Exhale, Goalposts. Inhale up. And exhale, Airplane, Send that chest. The inside of that thigh. Beautiful. Inhale. We're up. Exhale, Goalposts. Inhale, Our hands off. Exhale, Airplane. Beautiful. Inhale up, Friends. And then exhale, We're gonna halfway split by straightening that front leg. Maybe this is where your blocks come in. Deep breath in. Full breath out and bow your heart. One more breath. Inhale again. And exhale. Beautiful. We rock back up into our low lunge. We take our hands on the outside, Untucking that left foot. Guess what? That right leg will go back into the air. We should feel a little bit more open. Melt your chest towards your left leg. Three breaths here. Flexing that quad, Inhale. And exhale. Relaxing more. Deep breath in. And exhale. Finding space. One more. Inhale. And exhale. Beautiful. Bring that right foot back in top. Our lover in Thailand. Sorry, Bring that left foot to meet it. Inhale, Halfway lift. Exhale forward fold. Inhale all the way up, Friends. Feel everything happening in your body. Exhale nice back bend. Inhale, We rise up. Exhale, Swan dive coming down. High plank, We hold here, Deep breath in. Full breath out. Rocking onto the tops of those toes, Try to angle your down. Inhale, Upward facing dog. Bring your shoulders down and back. Bring those heels together. Looking up, Inhale. And exhale. Downward Dog. Beautiful. March it out. Can you feel a difference in one leg and the other? Yeah, I feel it. Oh, There we go. Can you hear my hips? They're talking. They said hello. Thank you. All right, Friends, Deep inhale, Tippy toes. Exhale, Heels. Inhale, Tippy toes, Pressing back through those palms. Exhale, Heels. Beautiful. Let's get into that left leg. Left leg into the air. This is my spicy side. So deep breath in here. Exhale, Left knee, Left elbow. Inhale, Three-legged dog. Exhale, Left knee, Right elbow. Twisting here. Inhale, Three-legged dog. Exhale, Hovering that knee on the inside. Inhale, Breathe like a dog. Exhale bring that left foot on the inside here we are take a deep breath in And exhale, Relaxing those shoulders. On the next inhale, We lift. Our hands up. We feel nice and strong. Allow yourself to sink a little bit deeper. If that feels good to you, Find some space. Inhale. Exhale, Goalposts, Backbend, Open. So that left hip back, Inhale. Exhale, We bow, Humble. High Lunge here. Inhale up. Exhale, Goalposts open. Inhale up. Exhale, Airplane. Taking a deep breath in here. And exhale. One more. Inhale. Can you find comfort? And exhale. Beautiful. Bring that right hand down, Left hand into the air. Side lunge. You may not see it, But I'm shaking. Deep breath in here. And exhale. Sending that right knee down. Inhale that right foot. Maybe you grab that foot, Opening out a little bit more. Deep breath in. Full breath out. Inhaling in. Full breath out. Maybe you look back once more. Deep breath in. And out. Go ahead and lower that leg down. And then inhale those arms up. So we're going to do the same thing. In a low lunge. So inhale up. Exhale, Way back. We backbend. Inhale up. Exhale, We bow. So we're bowing our chest on the inside of that left. Foot still airplane or left leg, Let's say airplane arms. Inhale up. Exhale, Back bend. Inhale up. Exhale, We bow on the inside airplane arms. Finding space. One more. Inhale up. Exhale, Back bend. Inhale, We rise. Exhale, We bow. Beautiful, Friends. Now I want you to bring. . . Your hands on the outside of that foot. Untuck that toe. Send that left leg back into the air. Three-legged dog. We have three. Breaths. Biggest, Strongest hold. Flex that quad. Melt that chest. Starting now. Deep breath in. Full breath out. Inhaling in Full breath out. Last one, Best one. Deep breath in. Full breath out. Bringing that left foot in between the hands. Right foot to follow, Forward fold. Let the crown of your head come towards the ground. Inhale, Halfway left. Exhale, Forward fold. Inhale, Halfway lift, Friends. Two more. Exhale forward fold. Inhale, Halfway lift. Last one, Best one. Exhale forward fold. Take a deep inhale and we rise up, Up, Up, Up. You're maybe feeling what's going on in there. Exhale, Back bend, Open your arms. Inhale, We rise back up. Exhale your hands at your heart. Closing your eyes, Maybe taking a moment to feel what is happening in your body. My heart is definitely beating faster. Just noticing the systems in your body that are on and activated. Deep breath in. Full breath out. Inhaling it. And exhaling out. Inhale in, Last one, Bust one. Beautiful. Bring the hands back up. Inhale. Exhale we swan dive down but only to bending our legs bringing our hands right beside us Bring your hands behind us, Stepping out our feet. Here So we're going to get ready for a reverse tabletop. And we'll do this by shifting our hips up and then really relaxing our head back, Trusting your body. Maybe you need to wiggle your hands. So on the next inhale, We lift our hips up. And we're bringing our gaze back behind us. We're powering through our palms. We have three breaths here, Deep inhale in. Full breath out. Inhale, Lift. And exhale. Last one, Best one. Deep breath in. And exhale. Beautiful. Send those hips down to the ground. Windshield wipe your legs side to side. Maybe that neck gets a roll. Beautiful. So finding the soles of your feet down on the ground, We arrive at the back of our mat. It should feel really good. Whew. How does it feel to be supported? On the next inhale, Bring your arms nice and straight. Nice good morning stretch. Feet out nice and long. Deep breath in. Exhale, Bring your knees into your chest, Wrapping your hands around your legs. Maybe rocking side to side, Maybe bringing that forehead to the knees. Inhale, Good morning stretch once more. We're landing this plane, Friends. Exhale, Knees into your chest. This time taking a nice rock backwards and forwards, Tucking in your chin, Protecting your spine all the way three times. Until you find yourself in an easy pose. Whew! Finding some hip circles when we arrive. Let's get some energy back into that body, Friends. Hmm. Ah, Let's find our hearts in any way that feels. . . Most comfortable to you and just take a moment to feel your heart beating once more. And let's take three intentional breaths to close out practice. And get back on with our day. So here we go. And maybe you're closing your eyes. That feels good to you. Inhale in. Breath one, Friends. Deep breath in. And exhale. That one's for us. Inhaling in, Breath two. And exhale. That one's for our friends and our family. They're smiling. Last one, Best one. Deep breath in. And exhale our loving kindness out into the world because we overflow. Yay. I'm so proud of you for coming to class today, For moving your body and your mind, Bringing fresh oxygen into your body. I hope that you have a beautiful day on purpose. And remember, You are excellence in human form. Ashe.