60 Minute Vinyasa - Freedom For Your Low Back, Hips and Hamstrings

This is a 60 minute vinyasa flow class dedicated to creating freedom in your lumbar spine, hips, hamstrings and activating your abdominal core. Class begins slowly and incrementally with a floor sequence to loosen and lubricate your hips and low back (reclined hamstring stretch, reclined tree, twist and unique back sequence on your side). We then progress through lunging sun salutes, standing postures (standing hip groin stretch, high lunge, crescent lateral, warrior 2, side angle variation) and abdominal core work through plank mountain climbers to build heat. We then return to the floor, via yogi squat, boat & russians and repeat some of the sequence from the start of the class so you can notice and really feel your range of motion after moving. A functional and practical class for when your are feeling sore or tight.
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[@georgestannous5583]

When all my chips are down this is always my go to class to bring me back up, I have probably done this 45 times to get me through 2020/2021 thank you thank you thank you :)

[@TwoBirdsYoga]

Oh, you’re so very welcome! It’s been a tough 12 months globally! Thank goodness we have yoga! Thanks for your feedback 🙏

[@marthajacovoni5162]

Good Morning! Grateful for Two Birds and my yoga practice! We had an amazing day yesterday with family and friends, remembering AJ! Pastor Ashley, our grandaughter and mother of four, officiated so beautifully. Austen ,our grandson and his wife, Grace, sang two beautiful songs. Beautiful eulogies by two close friends! Lots of friends and family and so much love! We are coming into autumn now in New England! So fitting for where I am! Thank you , my friends, for all your love and support! ❤️🥰🙏🧘🏻‍♀️❤️

[@TwoBirdsYoga]

That sounds like a beautiful tribute. So wonderful to be surrounded by supportive friends and family. All emotions in one day I’m sure x 🙏❤️

[@luislenoirstaraceverde2493]

I have one meditative practice and I m out of the 60 min yoga flow 😊 I will switch to the 45 min now. Loving every single vidéos. 🙏 You're à blessing for all of us

[@TwoBirdsYoga]

Goodness! You’ve zoomed through all my 60’s? There’s about 50 classes! Good job x so love your support 🙏

[@arinotis6461]

As a vinyasa trained yoga instructor, I appreciate your guidance immensely! I'm working my way into a very different body these days after a hip impingement 'clean-up' surgery. Ive had to modify my practice and stop teaching completely. Recognizing how quickly off balance my muscles have become with my restricted range of motion has been quite alarming and very depressing. Thank you for these KZbin gems that are helping me come back with a level of acceptance and a bit more strength. You are so so so appreciated, Fiona! Namaste love!

[@TwoBirdsYoga]

Thank you so much for your beautiful message. I can empathise. I’m so sorry to hear you’re going through this. I had a period of two years unable to move without chronic inflammatory pain. Looking back I was so focused on my physical limitations that I didn’t call on the broader philosophical teachings of yoga. The upside is that I had quite a different perspective on my body once I recovered. A more emphatic approach to others when teaching. And faith that all things come to pass. I’m so happy to hear you find the classes helpful and accessible. Appreciate your kind words. Wishing you all the very best on your healing journey x ❤️🙏

[@theresacrous3611]

Good morning dearest Fiona, what a wonderful session! Lower back is always an area that needs extra 'TLC' in the form of stretching, mobilizing, strengthening ........so well done on this beauty of a class! Feeling so open and tall and smooth through the hips and legs. Those mountain climbers though... LOL! Loved the switching between reverse warier and side angle. Please give Ralphie and Stella a BIG love from Brian and I! Stay safe and strong! We need you!

[@TwoBirdsYoga]

Good afternoon, so glad you and Brian enjoyed this one! Yes, the mountain climbers! What was I thinking?! Our dogs just had a run and an early dinner! Thanks so much xx hope you’re keeping well?

[@theresacrous3611]

@@TwoBirdsYoga Yes, we are well, just feeling the pressure of end of the year prep for exams, marking, reports and all the rest of it. Raining this week in our province so those climbers and warming standing poses was very welcome! Tying to supplement with D3 and extra Zinc to build immune system and fresh salads when ever we can. Thank you for the incredible work you do in keeping the world healthy and for managing our stress.

[@TwoBirdsYoga]

You’re so welcome x we too eating well and trying to take special care of our health. So important right now 🙏

[@beckyaelick7859]

Agree about the Side Angle to Reverse Warrior: I'm calling it "Don Quixotes." 😉

[@TwoBirdsYoga]

Love this x

[@debradipiazza844]

Awesome. My hips needed that! Two Birds is now my go-to!

[@TwoBirdsYoga]

Woo hoo! Awesome to hear! Thank you Debra 🙏

[@janetdowns147]

I am 66 and this is really good thank you

[@TwoBirdsYoga]

You’re so very welcome! Thank you ❤️🙏

[@jillian.sauls.wailgum]

Thanks for this practice. What a great way to start my day.

[@TwoBirdsYoga]

You’re so very welcome Jillian x hope you had a fab day? Thanks for joining me ❤️🙏

[@marthajacovoni5162]

Good Morning! Thank you for this great practice today! We had snow last night and snowing thru the day! I am ready to shovel!⛷🥰🤣. Happy Hearts Day tomorrow! I am very grateful❤️🥰🙏

[@TwoBirdsYoga]

Hope that shovelling went well and you’re staying warm x 🙏

[@silviamcnally674]

Nice to see you in your studio....namaste

[@TwoBirdsYoga]

I’m back ✅

[@lee-my8vt]

This video made me feel amazing, thank you so much!

[@TwoBirdsYoga]

Oh you’re so very welcome!! So great to read your msssafe. Thanks for saying ❤️🙏

[@beef_ranger]

Your classes are fantastic. Thank you so much

[@TwoBirdsYoga]

Aww thanks Matt! Great to hear you’re enjoying the flows 🙏

[@Serendipity-ec7vb]

lovely class on a Sunday morning after a hectic week , feeling stretched out and refreshed , Thank you ❤🤍

[@TwoBirdsYoga]

Thanks so much for your lovely feedback x hope your week is going great? ❤️🙏

[@lindsaybeamish3516]

Another perfect class, thank you! I woke up in lower back and hip agony, and this class totally made a big difference. Best yoga classes on KZbin.

[@TwoBirdsYoga]

Good on you for rolling out your mat even when your hips and back resisting. So happy it made a difference for you 🙏

[@Mr_Fbro]

I love the way you say where you should be feeling it. Always helps with my alignment. Excellent cues and a few sneaky pilates moves Thank you.

[@TwoBirdsYoga]

Learnt that from my teacher! Thank you :-) you’re going to grow to love those sneaky moves... your back will thank you 🙏

[@nicoledotfan]

This was so relaxing and healing especially in times that have been rough lately. Thank you Fiona! I hope that you're taking care x

[@TwoBirdsYoga]

So lovely to hear you enjoyed this class Nicole. Really appreciate your feedback and so great that was your experience x I’m grateful we are well. Hope you and your loved ones are too 🙏 fi

[@piperladen3600]

Such wonderful medicine for the body. Thank you!

[@TwoBirdsYoga]

My pleasure Piper! Hope you’re moving freely now and enjoying your weekend 🙏

[@julesb1395]

I feel a definite spaciousness in my hips and body. I liked the strengthening mountain climbers sprinkled in with the balancing chair pose and reverse warrior. It helped tap into relaxation as well. Thank you SO MUCH Fiona. Namaste

[@julesb1395]

Major stress release too!

[@TwoBirdsYoga]

Oh that’s so good to hear! You’re very welcome x have a wonderful weekend Jules 🙏

[@luislenoirstaraceverde2493]

Hi Fiona, what a beautiful yoga practice. I loved the fact that by the end of the practice my hips and hamstrings were really loose and relaxed. So different from the beginning. Excellent as always 🔝

[@TwoBirdsYoga]

Thank you lovely. I hope you’re feeling all better now? Xx

[@michaelbanducci8267]

Awesome Fiona. Hit all the areas that I need ... back, hips, core. Thanks for continuing to bring out new practices. Nice to see you back in the studio. Though I miss Ralphie.

[@TwoBirdsYoga]

That’s a post golf sequence right there :-) I did think about taking Ralphie down but knowing him and the studio not his territory, he’d probably wee on those beautiful curtains! Lol.

[@ericvonammon7306]

Many many thanks from the Green Mountains of Vermont for your wonderful yoga classes!

[@TwoBirdsYoga]

You’re so welcome Eric! Wonderful to share my yoga with you from the other side of the globe!

[@marybehill6638]

Absolutely fantastic. It relieved a lot of tension and pain in my body. It was truly wonderful. Thank you!

[@TwoBirdsYoga]

Wonderful to hear Mary. Thank you so much for your kind feedback. So glad it hit the spot 🙏❤️

[@TalilaYehiel]

Hi Fiona, what a beautiful yoga practice.!

[@TwoBirdsYoga]

Glad you loved it Talila xx thank you! Hope you’re keeping well? ❤️🙏

[@AitchEye]

That’s a fun one, it went by so fast! Thanks Fiona.

[@TwoBirdsYoga]

Except for the mountain climbers!! Like a microwave minute! Thx Will 🙏

[@rpvespa]

I feel better now Dr Fi. Thank you

[@TwoBirdsYoga]

Haha! That’s great. Movement therapy x

[@Acceleratorsessions]

Really enjoyed that thank you - despite the mountain climbers!

[@TwoBirdsYoga]

Mountain climbers! Lol… I haven’t done those for a while :-) great you enjoyed it x thank you 🙏

[@Martin-cn8nx]

Amazing, thank you Fiona!

[@TwoBirdsYoga]

Always welcome Martin 😊🙏

[@marisamaia1]

This was the rinse my body needed today, each pop and crackle was blissful . Straight to my yoga 'pool room' favorites so i can do it again - thank you :)

[@TwoBirdsYoga]

Haha! Love a good poolroom! I have a Spotify poolroom list :-)

[@durrr123]

This class is SO effective

[@TwoBirdsYoga]

Wonderful! So happy to hear that was your experience 🙏

[@suzanapardal]

Lovely practice Fiona 💕🙏

[@TwoBirdsYoga]

Thank you! 🤗❤️🙏

[@norihutcherson]

Can't wait to try this tomorrow!!

[@TwoBirdsYoga]

How did you go? Hope you enjoyed :-) 🙏

[@janismurillo3465]

Loved this flow! Much more flexible at the end of the class. And my mind is at ease.

[@TwoBirdsYoga]

So good to hear Janis! Merry Christmas 🎄 thanks for your support xx

[@pollyanna5176]

Great for my aching back after my flight !

[@TwoBirdsYoga]

Oh so good! So glad you found this helpful xx fi

[@lisacarvalho5410]

Thank you so much, Fiona, this was exactly what I needed today. I’m very much loving your videos. Namasté 🙏❤️

[@TwoBirdsYoga]

Oh! So great. Thank you so much. Thank you for practicing with me 🙏

[@mrsbrandactivist]

One of my favorite sessions! Thanks again and Happy Holidays. Thanks for keeping me Healthy and Positive ❤️🙏

[@TwoBirdsYoga]

Thank you so much Catharina xx you’re so very welcome! I’m so grateful you chose to practice with me 🙏

[@jeepie650]

Absolutely loved that. A great combination of stretching and strength! Thank you 🙏

[@TwoBirdsYoga]

Thank you so much! Great you enjoyed this flow 🙏

[@aliyaclare]

An incredible practice -- thank you, Fiona. I was so much more open in my hips and legs by the end.

[@TwoBirdsYoga]

Oh that’s awesome Sandra x thank you 🙏

[@susannemcgovern229]

Wonderful flow as always!

[@TwoBirdsYoga]

Thank you Susanne. Always appreciate your feedback 🙏

[@omealiavideosforclients7700]

Love this class

[@TwoBirdsYoga]

Awesome! Thanks for your message ❤️🙏

[@kirstenbisgaard4929]

So good and my back is gratefull, thnx!!!

[@TwoBirdsYoga]

Oh, so good to hear Kirsten x take care, fi

[@bellaschnella1602]

Fantastic Class! 💕

[@TwoBirdsYoga]

Thank you Bella :-) awesome you enjoyed it! 🙏❤️

[@putticweet]

awww this was so meditative and so beautiful, grateful to you and nothing but lots of good wishes to you , my gratitudes 🥰🙏

[@TwoBirdsYoga]

Thank you! Did you practice the two in a row? ❤️🙏

[@putticweet]

Yes!! I love love spending few good solid hours on my yoga mat every evening and it really helps me to stay with my energies and be more positive ❤️☺️

[@putticweet]

Three in a row ☺️

[@TwoBirdsYoga]

@@putticweet so great x I’m working on this weeks class now. Down a rabbit hole on the science of stretching! So much conflicting research out there. I will definitely come back to you Re neck issues with core work x haven’t forgotten… just so you know. 😊

[@putticweet]

How can you be soooooo awesome 😎 yes, will look forward to your practice on the neck stretch and strength. please can you share your email. If possible ofcourse

[@mariaconnor535]

very relaxing and excellent for my lower back. thank you again for sharing your practice. Namaste

[@TwoBirdsYoga]

Hi Maria! You’re very welcome x So good it offered relief for your low back x 🙏

[@mariaahlbom3233]

Thank you for à lovely practise🥰

[@TwoBirdsYoga]

You’re very welcome Maria x thank you for practicing along with me 🙏 fi

[@Lemayo01]

thank you! I've started my yoga journey in august... and I always did a 20-30 minute practice.. but I like long evening routines, because they help me sleep.. I searched for a long practice, and found your channel! I love this 1 hour practice, half way trough I felt like dying for a sec. But than it really got easier! so from now on I will be enjoying your videos and let them help me with my journey! lots of love

[@TwoBirdsYoga]

That’s awesome. Great you’ve started a regular practice. I hope you’re feeling all the benefits. Thank you for your funny and lovely feedback. I hope you slept well? I have a few pre sleep practices on the channel you may like too kzbin.info/www/bejne/eny9aKmOZbKFqdE kzbin.info/www/bejne/l4bOqH6CeLRqhMU kzbin.info/www/bejne/Z2SYmqOdZt6UhKs kzbin.info/www/bejne/eJjMnIWhqL9_sNU kzbin.info/www/bejne/oqrcgppobcukrtk

[@klynnpier6759]

Spring back to a high push up...🥴😂. Thank you! This was wonderful.

[@TwoBirdsYoga]

A bit of core in there! I hope you felt nice and mobile at the end of class xx fi

[@angiec4082]

Such a beautiful class. Thanks so much for the rad energy! Namaste

[@TwoBirdsYoga]

You’re so welcome Angie xx thanks so much for practicing along x

[@pennyknapp4424]

Loved this class!!! Exactly what I needed! Thank you for sharing your energy with us!

[@TwoBirdsYoga]

You’re so welcome Penny! Great you enjoyed this class x thanks for joining me on the mat 🙏

[@claired0g]

Wonderful class, Fiona! Thank you so much❣

[@TwoBirdsYoga]

Thanks so much Claire x 🙏

[@markuswenninger2141]

Yessss, very pleased to have found another lesson by the unrivalled best teacher for this neuroplastic work here - deeply heartfelt thanks for this lesson, it's been marvellous this morning, very manifold, two of the three Asana I'm learning at the moment tyeing in without missing a step in your structure, genius, how you unfold all this! LamePeacock's legs have airtime already, my forehead's still afraid to lift well, as it was in Swan, & precisely then you threw in "relax your face", something in that vein, -of course, head could be moved then, of course! 8Angles getting better, still a strain, which makes me grin a lot about myself, I thought I had string arms & hands...what do I know, hehe..🤗. Warmest regards to you! 🙏🏻

[@TwoBirdsYoga]

Awesome to read your message on my morning here. It’s so great to hear your progress. So many cures can be universally applied you’ve found. So true. The jaw. Why do we all tense so much?! I’m listening to a thoroughly fascinating podcast at the moment. You might enjoy it too. Thought I’d share. With your background, I’m tipping more info will sink in than with me. I have to often replay to comprehend some of the concepts. open.spotify.com/episode/4YzixV2SZthZe2TxLJDteU?si=K6qUXzDuRuSaOk-dH_5ImA

[@markuswenninger2141]

@@TwoBirdsYoga Thank you very much, just downloaded the episode & 'll listen to it as I roam around the city to get to patients not able to leave their home anymore, it's a difficult day because of the state their in now. 🙏🏻❤️ Tensio per se isn't a problem, but a necessary effort to move. But we're educated to & learned all too often that effort scales with success of movement (looking at you, physiotherapists!). But, as we know, higher effort is a burden of moving well, in accordance with the skeletal structure distributing & shifting my weight, with the muscular structure to align the skeletal & organize the joints in minimal effort fashion towards result, & with the neuronal structure to relate afferent & efferent pathways & patterns thus. What is damaging is too mich effort for the desired result (hence your constant reminding us your students to do less, to go slow, to be aware exactly (NOT only fuzzily in general!) what's going on where), or it's wrong-placed effort alltogether - e.g. automated clenching the jaw-lifter when a neuronal complex inverted position is the goal, we even inhibt -which is more detrimental usually- wrongly, habitually so, patterns which facilitate effortless movement: We hold our breath. Hence your insisting that we listen to the breath effort, if it's soft & comes & goes well, the pattern involved can't be wrong nor ineffective. One aspects / guides to direct our (your students') attention is of particular importance here: You very often point out that the inner side of a position & the movement towards such should be also smooth & soft (forward bend, etc etc), in bidy parts with high movement differentiation you even suggest that we employ actively contrary muscle groups like "press your shins firmly into the floor" when we're standing on our knees. The inhibitor patterns are at least as important as those for the miscle groups in favour of the movement, & there's habitually too miuch, & ill-applied, effort. You teach us to leave that.

[@TwoBirdsYoga]

You’re a great listener and absorb so much. Then reinterpret it back in ways I’m yet to understand as I lack the knowledge you have. But I’m glad it’s resonating and you give me things to look up :-) The podcast is one of many. It’s a breakdown of a book written 3 years ago. So fascinating. You’ll love it.

[@markuswenninger2141]

@@TwoBirdsYoga Am on it. Apropos, I wrote you an email, did you get it?

[@TwoBirdsYoga]

I did indeed! Thank you. I’m working all weekend. I’ll be able to write back early next week :-) 🙏

[@zumbanatalieb]

Lovely and relaxing. You have a wonderful soothing voice. Happy Christmas x

[@TwoBirdsYoga]

Thank you so much 🙏 so great you enjoyed this flow x merry Christmas xx

[@sophiecrumb9386]

my body and mind thank you!

[@TwoBirdsYoga]

Thanks Sophie x you’re very welcome 🙏

[@esthervanderhorst6615]

A great class. I have very tight hips so they are now singing! Thanks again as always

[@TwoBirdsYoga]

Singing hips great! Thanks so much Esther x

[@TwoBirdsYoga]

Dear lovely Esther, my apologies for the delay... but have just now taught the class that you requested a while ago... hips and shoulders with acupressure... was that you? Anyway, I’ll record it this week. Some lovely feedback from class this morning. I always try them out first before recording. It’s coming your way xx

[@esthervanderhorst6615]

@@TwoBirdsYoga yes it was me. Looking forward to it. I am sure I will love it!

[@jonobikey]

Thank you, Fiona. Really enjoyed this. Now out for a cycle to re-tighten my hamstrings!! ☺️

[@TwoBirdsYoga]

Lol! You might need it when you get back too! Have a wonderful weekend 🙏 fi

[@mariasalgado593]

What a delicious yummy flow! I love and appreciate your emphasis on the feeling rather than the look of the pose. Practising with you, leaves me feeling I just had a most nutritious meal ❣️🧘🏾🧘🏿🧘🏽 thank you ✨

[@TwoBirdsYoga]

Absolutely. My very first teacher always emphasised that focus of noticing how it feels in your own body. So important ‘cause we’re all so unique :-)

[@adamjamesyoga]

Super flow

[@TwoBirdsYoga]

You’re welcome! Thanks for flowing with me 🙏

[@ljgrkg]

Excellent

[@TwoBirdsYoga]

Thanks so much Lisa 🙏

[@mendoyogi2205]

Another perfect class!! I did it while dinner was cooking on the stove in the middle of my kitchen 😆 as always thank you so much for these amazing classes🙏

[@TwoBirdsYoga]

I love how you rolled your mat out while cooking! You’ve gotta grab those opportunities when they arise! Have a great weekend. I’m sure you’re all closely watching the news for election results?! 🙏

[@mendoyogi2205]

@@TwoBirdsYoga I can’t watch the election. I did a little bit as they started rolling in and then I started to get anxious and wanted to cry. I am getting upset over something I cannot control. Reg is watching it quite a bit and keeping me updated. None of it makes any sense.

[@TwoBirdsYoga]

Good to have Reg filtering for you x it’s closer than I expected.

[@mendoyogi2205]

@@TwoBirdsYoga yes it was. There are so many things that are going on over her that don’t make any sense. I wish sometimes I didn’t live in the USA just so I could sit back from the outside and watch the show. I guess they announced it earlier and I feel like throwing up. There is nothing I can do about it but just breathe. (And do yoga 😉)

[@TwoBirdsYoga]

Mendo Yogi yes... breathe... yoga! You’re not the first person to say they would like to be somewhere else x

[@MelissaMercadofoto]

Amazing hip focus! Thank you so much. ♥️🧘‍♀️

[@TwoBirdsYoga]

You’re so welcome Melissa, thanks so much for practicing with me 🙏

[@patriciacampbell5193]

Wonderful class - needed a little push today 🥰🌸💕

[@TwoBirdsYoga]

Thank you so much x great you enjoyed this class x thanks for your feedback 🙏 fi

[@cofimate2]

Thanks

[@TwoBirdsYoga]

Thanks so much Stephen. Really kind 😊🙏

[@piperladen3600]

Always exactly what i needed! Thank you...

[@TwoBirdsYoga]

You’re so welcome x 🙏

[@michaelv.3821]

I loved this class Fi, thank you!

[@TwoBirdsYoga]

So great! Thanks Michael 🙏

[@annalisaclub]

Another amazing class! Thank you :)

[@TwoBirdsYoga]

Thank you so much Annalisa 🙏 have a great day x fi

[@elizumba]

I'm new to your channel and quickly subscribed after that lovely practice. Thank you from France!

[@TwoBirdsYoga]

Welcome to Two birds Liz x thank you so much for practicing with me 🙏 so great you enjoyed this practice x hope you’re keeping well and safe there in France xx

[@amgharwakham6031]

bravo

[@TwoBirdsYoga]

Thank you so much for joining me 😊 so happy you enjoyed it 🙏

[@iwtlmdu]

❤️❤️❤️

[@TwoBirdsYoga]

Thank you Penny x 🙏

[@zzuber64]

❤

[@TwoBirdsYoga]

Thank you ❤️🙏

[@piperladen3600]

💕

[@kirstenbisgaard4929]

This was great too, just realized i have hips 😳 Another dog question, so ralphie is a great dane? ☺️

[@TwoBirdsYoga]

Great you enjoyed this class Kirsten :-) We have two dogs... an elderly Great Dane, Stella who is camera shy and to be honest would fill the whole screen if she attended my videos and Ralphie rescue - camera hog :-)

[@cofimate2]

Thanks

[@TwoBirdsYoga]

Thanks so much for your donation Stephen 😊🙏