20 Minute Hatha - Body Focus Series - Hips (Part 1 - 21 Jul '22)

This class is the first of a new series of body focused classes. In this series, we zoom in on a particular region of the body. This class is a compact, 20 minute session to help mobilise your hips. A functional, Hatha style class focused on mobility and building strength in your range of motion.
Ideal if you feel tight in your hips temporarily or always, want to improve your flexibility & mobility and have more ease of movement. It's a great daily routine.
For practice you may wish to have something to cushion your knee.
In this class, approach the poses and mobility drills gently - the sensations you're looking for should be a 3 or 4 out of 10, not your maximum edge or deepest stretch.
Practice this on its own or pair it with the 45 minute hip vinyasa flow - Part 2: • 45 Minute Vinyasa Flow...
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[@embodyingpt]

Thank you for making this Yoga tour of your beautiful home. It is a welcome retreat for my body and soul.

[@TwoBirdsYoga]

You’re so welcome Molly. Happy to share the virtual retreat x 🙏❤️

[@markuswenninger2141]

Magnificent, thank you so much - immediately searched out Birdrock Beach, what an idyll! Superb lesson, easy to extend upon, multiply its directions - hadn't had a diagonal pelvis movement for quite some time, practically forgot about this!

[@TwoBirdsYoga]

Thank you Markus. Yes, super nice spot down the road from our house. A locals favourite. 🙏😊

[@kimgordon9427]

Two thumbs up. I spent most of yesterday SITTING. This was awesome!!!

[@TwoBirdsYoga]

Thanks Kim! Hope you had a lovely weekend? ❤️🙏

[@annaossipovitch327]

super interesting thank you so much. My hips are really my weakest part and I love to feel new movements/bring consciousness there because it helps me to heal. 🙏🙏🙏

[@TwoBirdsYoga]

Quite a subtle class for your hips. I’m so glad you found it useful Anna x thanks for saying ❤️🙏

[@mariakassas9252]

My hips can't thank you enough Fiona!! The best part is practising anywhere and anytime at my favourite spot on the beach, Thank you Fiona 😊 namastae 🙏

[@TwoBirdsYoga]

Thank you so much Maria 😊 enjoy a beautiful weekend 🙏❤️

[@tracilawrence140]

Thank you for another really nice class. Your ability to contain a really satisfying practice in 20-minutes never ceases to amaze. And WOW~Love the tiny hip circles! I did have trouble getting my (classically super-tight) hammies to engage with the heel raises. My quads were pretty intensely engaged as much as I tried to back them off bit. Would love a tip or 2 🙏

[@TwoBirdsYoga]

Thank you Traci. The hip circles are quite tiny but powerful huh? With regard to the hami curls… No matter what you’re feeling, the only muscle physically capable of making your leg curl is your hamstrings. They’re already being targeted. Your quads simply don’t pull in that direction. As an alternative, you could try locust with knees slightly bent? X ❤️🙏

[@tracilawrence140]

@@TwoBirdsYoga I will, thank you!

[@petrafreund8026]

I did this after the 30 minute class for the back. Now I feel like a 20 year old ;-)

[@TwoBirdsYoga]

Haha, that’s great. Younger and faster?! 🙏❤️

[@marthajacovoni5162]

Wow! Love your road trips! I am doing a double today . Feels great! I might keep these two practices on speed dial! So much great information and prompts! Masterful ! Very grateful! Namaste ❤️🥰🙏🧘🏻‍♀️

[@TwoBirdsYoga]

Look at you go! A double! I laughed at your speed dial :-) definitely a great preventative restorative class for hips. Thank you 🙏❤️

[@marthajacovoni5162]

Well , these practices are shorter but shorter doesn’t mean less! Honestly, to my surprise, lots of great content, really great content. Worth repeating and reviewing. It’s not because I’m a maniac! Trust me! But I do find comfort, invigoration, flexibility, well being, from your class! And I am not blowing smoke! I am speaking the truth! I feel better with Two Birds! And if I can go live for beach yoga on Cape Cod , oh yes, love that!❤️🥰🙏😘⭐️🧘🏻‍♀️

[@TwoBirdsYoga]

@@marthajacovoni5162 what a lovely compliment x thank you.

[@Acceleratorsessions]

lovely - hips feel good now thank you X

[@TwoBirdsYoga]

Wonderful to hear! Thanks so much ❤️🙏

[@vivianevangiesen8598]

I came to know some unknown parts of my body! LOL!

[@TwoBirdsYoga]

Oh me too :-) haha. My hip mobility is quite limited and even though it feels like a gentle practice, it targets all the right spots to feel more mobile. Thanks Viviane 🙏❤️😊

[@claired0g]

I've been revisiting your various hip-focused classes for IT-band-related hip pain relief and this one felt so good I did it twice in a row. Thank you Fiona!!! (If you have any secret tips for IT band syndrome, would love to hear them)

[@TwoBirdsYoga]

I would recommend swimming. It’s such great therapy for the whole body. I’d ease off on the activities that induced it. Have you been seeing a Physio? ❤️🙏

[@claired0g]

@@TwoBirdsYoga Thanks for the recommendation, Fiona. I'm not a big fan of swimming laps, but I do know it's good for me -- wish I had a warm ocean nearby, playing in the surf 🌊🌞is so much more engaging! I haven't a clue what caused the problem. I was just chugging along with daily walks and yoga when IT band syndrome struck! (I had 2 physio sessions that were ridiculously simple--nothing I don't already know/do. They're charging me US$950 for just the 2, which I will be contesting--ridiculously expensive! So, no PT for me currently.) Hope you're well and happy. I'm so grateful for your classes--they've been my lifeline during this past very challenging year.❣🙏

[@TwoBirdsYoga]

@@claired0g I hear you. How crazy they can charge like that! I was thinking about it yesterday and wondered if strengthening exercises for your outer hip would also be beneficial. I’d probably try rest and when it feels a bit better targeted pilates? It’ll pass. Frustrating I’m sure. X ❤️🙏

[@Slingin_Mary_Alex]

Thank you 🙏🏻 🧘‍♀️

[@TwoBirdsYoga]

You’re so very welcome x thanks for joining me ❤️🙏

[@slautensach4720]

Wonderful, Fiona, thanks so much for the lovely backdrop and soundtrack, much appreciated on a cloudy and grey December day on Vancouver Island. Love your classes, thanks again 🙂

[@TwoBirdsYoga]

You’re so very welcome! Next weeks class coming to you from hot n humid Thailand! We’re on holiday meeting up with our girls. We haven’t seen them in months. So happy to share a bit of sun with you ❤️🙏

[@MarkLeonieSmith]

Thank you Fiona. Always enjoy your outdoor classes. A perfect gentle hip practice. Just the remedy after a few very long urban hikes around Melbourne. Hope you get back to the beach today! Namaste

[@TwoBirdsYoga]

I wish! Working today for YT :-) so you have a class for tomorrow’s release. But I’m very happy to see the sun ☀️😊🙏

[@gabrielaf]

After being ill the past 10 days this is exactly the kind of class I needed. Thank you Fiona!!💞

[@TwoBirdsYoga]

You’re welcome Gabriela x I hope you’re feeling much better now? 🙏❤️ take care. Go easy x

[@marisamaia1]

a perfect hip hit x

[@TwoBirdsYoga]

My pleasure x happy hips :-) 🙏😉

[@lm6729]

Oh so great Fiona, this practice on the hips is just what I needed, and your surroundings are wonderful, I envy you so much for that. It looks like summer but it's cold now in your country, isn't it? Thank you so much, looking forward to the next sequence! Louise

[@TwoBirdsYoga]

Wonderful to hear louise x yes, winter here but we’ve had a string of glorious blue sky days this week. No wind. Perfect for shooting outdoors. I had the beach to myself. Next week not so lucky. Rain forecast everyday :-( 🙏❤️

[@suzanapardal]

Thank you for this lovely practice Fiona. Exactly what I needed this morning 💕🙏 have a lovely weekend

[@TwoBirdsYoga]

Thank you x and you too 🙏❤️

[@gracewithnaz]

I did this class in compact with your previous class Fiona, it felt so great!!! Thank you so much for your calming and a great practice!!!

[@TwoBirdsYoga]

I love how you did both and they felt great for you. So lovely to read your message. Thank you 🙏❤️

[@luislenoirstaraceverde2493]

Quick and effective ! Perfect and must say magical. Feeling already better just to be there to flow with you. Thanks again 🙏

[@TwoBirdsYoga]

Thank you x hope you’re feeling more like yourself? Enjoy a beautiful weekend 🙏❤️

[@HykoRoppel]

Thanks!

[@TwoBirdsYoga]

You’re so very welcome :-) thank you for your kind donation x really appreciate it 🙏❤️

[@yazmuses]

Your classes are brilliant. You two are my favorite online yoga instructors. I’m so happy i found your channel. This flow was so beautiful. I always feel freaking amazing!

[@TwoBirdsYoga]

So awesome to read x very kind of you to say. Thank you 🙏😊

[@gingermatyas7600]

Excellent Fiona!! Thank you so much!!❤

[@TwoBirdsYoga]

You’re so welcome Ginger x ❤️🙏

[@danielavivi6628]

Wonderful! Felt my hips moving like they didn't do for a while.

[@TwoBirdsYoga]

So great to hear Daniel. Thank you 🙏

[@putticweet]

Thank you so much for this short and yet impactful practice, such a beautiful place of practice as well 🥰 the soothing sound of water 🌊...love and gratitude 🥰🙏

[@TwoBirdsYoga]

You’re so welcome. One of our fav local beaches. It’s set down at the foot of about 100 stairs. It’s very peaceful and decided even in the summer ❤️🙏

[@putticweet]

Wow! 100 stairs down! Sounds so good, it definitely is very beautiful 🥰

[@87sweetiepea]

This is by far the most helpful class I’ve found for my tight hips - and especially so because it’s short enough to practise regularly. As always I loved your creative sequence of very enjoyable and effective poses. Thank you so much, Fiona xx

[@TwoBirdsYoga]

Wonderful to hear Emily. Thank you! If we think of how we ordinarily live in our bodies, often sitting and slouched… all those hours everyday, it’s no wonder our hips get chronically tight. Just 20 min daily can make a difference, even if it’s just more awareness of our posture 🙏❤️

[@87sweetiepea]

@@TwoBirdsYoga I totally agree - sedentary lifestyles are so bad for hips. I'm definitely going to practise this fantastic class as often as I can - I think it will really open up and strengthen my hips. Thank you so much again :-)

[@Mr_Fbro]

A great class to become more aware in the hips. The single leg bridges certainly focused my attention. Incredible what you can squeeze into 20 minutes. Looking forward to the rest of the series.Thank you

[@TwoBirdsYoga]

Great! Good to get a gauge on hip flexibility vs mobility and for you, get the glutes working :-) thanks Paul :-) 🙏😊

[@Mr_Fbro]

Back to this one and possibly got more from it this time especially your cues in hannuman. Pushing down on the heel made my whole leg fire up.Thsnk you. My straddle is still a work in progress even if the progress is incredibly slow.

[@sarasellars5764]

such a lovely release. Thank you Fiona!

[@TwoBirdsYoga]

My pleasure Sara :-) thank you 🙏❤️

[@tanguyboisdenghien8428]

Merci Fiona,tout ce dont j'ai besoin aujourd'hui 🙏 Sylvie 😊

[@TwoBirdsYoga]

merveilleux d'entendre Sylvie. une belle pratique quotidienne pour garder nos hanches en pleine forme x 🙏

[@jeaninetenbroeck3770]

Lovely Fiona! Feels great after a run, and I am loving your setting.

[@TwoBirdsYoga]

Beautiful huh? A locals fav beach in summer. Quite hidden and at the bottom of a stack of stairs. But, beach to myself :-) great you enjoyed class and view x thank you 🙏❤️

[@jeaninetenbroeck3770]

@@TwoBirdsYoga What a gift!!