Happy Hips Flow

This is one of my favorite sequences to practice at home. With roots in the Ashtanga Primary Series this is a challenging sequence designed to make you sweat. Expect deep, sustained forward folds matched with powerful Vinyasa flow sequences.

These sequences are designed with my training students in mind, if you have any questions on transitions or pose variations don’t hesitate to send me a message. At the end of the sequence you’ll see my recommended playlist for practice. Happy Flowing. xoxo


Power vinyasa level ii happy hips flow

Balasana Pranayama & Centering

Adho Mukha Svanasana 5 breaths. A.M.S > Phalakasana x5. Bhujangasana *3

Surya Namaskara A x 5, Last round w/ Handstand Tuck Jumps X5

Surya Namaskara B x 5. Last round w/ Virabhadrasana II > Viparita.

Bakasana > Vinyasa

Seated Sequence:

Dandasana > Paschimottanasana

Ardha Camatkarasana (Half Wild Thing)

Janu Sirsasana > Dandasana > Vinyasa

Standing Sequence:

Virabhadrasana II 5 breaths > Utthita Parsvakonasana 5 Breaths > Inhale Viparita > Exhale High Lunge > Side Plank > Vinyasa

Standing Sequence:

Virabhadrasana II > Inhale Viparita > Exhale Utthita Parsvakonasana w/ Half bind > Keep half bind Inhale Viparita > Exhale Parsvakonasana w/ Full Bind 5 breaths > Eka Pada Koundinyasana II > Land back in deep lunge, hook peace sign fingers around big toe for full Vasisthasana B > Vinyasa

From Star: Utthita Trikonasana 10 breaths, > Prasarita Padottanasana A, B, C, D

Utthita Hasta Padangusthasana A, B, C, D into Ardha Baddha Padmottanasana

Virabhadrasana I 10 Breaths

Shiva Squat x5 > Ardha Matsyendrasana > Gomukhasana > Dandasana > Vinyasa

Navasana x5

Upavista Konasana

Setu Bandha Sarvangasana 10 breaths

Supta Baddha Konasana

Viparita Karani


Padmasana for Meditation

Happy flowing

xoxo Avalon