40 Minute Yoga Flow - Freedom for your Hamstrings and Spine (Minimal Cues Series Part 11)

This is a 40 Minute Yoga Flow dedicated to offering more freedom for your hamstrings & spine. Part 11 of the Minimal Cues Series of classes. This series of classes are designed for established practitioners who prefer less instruction, more space to move intuitively and connect more deeply with their breath and body with minimal cues.

This practice targets your hamstrings, IT band release and spinal rotation / twists in preparation for Revolved Triangle pose (Paravrtta Trikonasana). It's a slow rhythmic flow that offers space to listen, feel and refine your practice as you move.

This class has deliberately less verbal cues, allowing your breath, rhythm and awareness to guide your transitions. A complete practice that concludes with shavasana.

For practice, you may wish to have a block

For more practices in the Minimal Cues Series:    • Morning Yoga MINIMAL CUES  

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Sequence:
00:00 Introduction
01:19 Grounded breath awareness, hug and circle knees, windshield wiper twist, bridge flow, hamstring stretch, reclined twist
06:31 Seated side bend flow, seated Cat Cow, twist, mini wild thing, heron twist
11:56 Down dog, Standing Forward Fold, Standing Lateral Stretch, Vinyasa with Sphinx variation
14:05 Down Dog splits, low lunge, 1/2 splits variation, standing Splits, shiva squat flow, warrior 2, reverse triangle
20:45 Standing side bend variation, runners lunge, long pyramid, twist and flow, reverse warrior, side angle variation, Triangle Pose
27:36 Chair Twist, Full Pyramid, Revolved Triangle, squat, wide leg forward fold, side plank, wild thing
33:44 locust, bow pose, childs pose, reclined figure 4, twist, happy baby
37:43 shavasana