Thanksgiving Hip & Hamstring Flow with Carla (Canada) | 30-Minute All Levels

A grateful-heart Flow for hips & hamstrings—Down Dog, Malasana twists, wide-leg fold with shoulder rinse, kneeling lunges, revolved lunge/triangle, Warrior II arc, Bridge/Wheel, and Pigeon both sides—so you finish feeling present, embodied, and alive. Intro Hi, I’m Carla. This is a full 30-minute practice you can do start to finish—perfect for a holiday reset. We’ll warm steadily, open the back line of the legs and the front of the hips, add a clear standing arc on both sides, and land with Pigeon, Bridge, and a calm close. Clear cues, kind pacing, and lots of options so every body can practice with confidence. What you’ll do Down Dog → pedal/bend to lengthen calves, hamstrings, and shoulders. Malasana (yogi squat) → easy twists to wake the hips and feet. Interlaced-hands forward fold → half-lift flows to mobilize the spine. Knee-down lunges (R/L) → step back to Down Dog (optional vinyasa). Wide-leg forward fold + shoulder interlace → twisting dog/ankle holds for upper-back relief. Locust (back-line strength) → Cobra → Child’s reset. Chair → High Lunge with prayer twist (R/L) → interlaced fold → easy Revolved Triangle. Warrior II arc (R/L): Reverse → Side-Angle → return to Warrior II. Low lunge hip opener (R/L) with side-bend on a block → brief Half-Splits pulse. Bridge (or Supported Bridge/Wheel) → Constructive Rest. Pigeon (R/L) (90/90 option) → Down Dog → gentle reclined close. Who it’s for All levels—especially anyone craving hip/hamstring relief and a complete 30-minute practice that builds warmth, opens shoulders, and lands calmly without strain on wrists, knees, or low back. 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: Thanksgiving reset for hips & hamstrings, with shoulder opening and a clear standing arc; designed as a complete 30-minute session. Key sequence: Down Dog → Malasana twists → Interlace fold/half-lifts → Knee-down lunges (R/L) → Wide-leg fold + shoulder rinse → Locust/Cobra/Child’s → Chair → High-Lunge twists (R/L) → easy Revolved Triangle → Warrior II arcs (R/L) → Low-lunge hip opener + Half-Splits (R/L) → Bridge/Wheel/Supported Bridge → Pigeon (R/L) → Reclined close. Benefits: Re-lengthen back line, free hips/hip flexors, support posture, ease upper-back/shoulders, and settle the nervous system. Options: Use blocks/wall; shorten stances; choose 90/90 instead of Pigeon; take Supported Bridge; skip vinyasas or 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: www.DuvalTylerYoga.com