Flexibility Yoga Flow: Open Hips, Shoulders, and Spine

Welcome to this comprehensive yoga flow designed to enhance flexibility in your hips, shoulders, and spine. Regular practice of these yoga sequences not only improves mobility but also promotes mental clarity, reduces stress, and encourages mindful living.

Benefits of Flexibility Yoga

  • Enhances joint mobility and muscular elasticity
  • Reduces back, hip, and shoulder stiffness
  • Improves posture and spinal alignment
  • Boosts blood circulation and energy levels
  • Supports mental wellness and stress relief

Trimester-Wise Practices

First Trimester

Focus on gentle stretching, spinal mobility, and mindful breathing.

Cat-Cow Pose
Cat-Cow Pose – Enhances spinal mobility
Bound Angle Pose
Bound Angle Pose – Opens hips gently
Seated Forward Fold
Seated Forward Fold – Stretches hamstrings and spine

Breathing: Deep diaphragmatic breathing calms the nervous system.

Mental Health: Focus on mindfulness to reduce early pregnancy stress.

Second Trimester

Introduce mild strength poses and deeper hip opening, while maintaining spinal comfort.

Warrior II
Warrior II – Strengthens legs and opens hips
Reclined Bound Angle
Reclined Bound Angle – Relieves tension in hips and back
Wide Seated Forward Fold
Wide Seated Forward Fold – Stretches back and hamstrings

Third Trimester

Prioritize comfort, gentle stretches, and preparation for delivery.

Goddess Pose
Goddess Pose – Opens hips and strengthens lower body
Child's Pose
Child’s Pose – Relieves back tension and promotes relaxation
Pelvic Tilts
Pelvic Tilts – Strengthen pelvic floor and spine stability

Poses to Do & Avoid

Do: Hip Openers (Pigeon, Lizard), Shoulder Openers (Thread the Needle, Eagle Arms), Spine Flexibility (Cobra, Cat-Cow)

Avoid: Deep twists, prolonged backbends, unsupported poses on back

Breathing Techniques

  • Ujjayi Breath – Focus and inner heat
  • Nadi Shodhana – Nervous system balance
  • Dirga Pranayama – Full-body relaxation

Mental Health Benefits

  • Reduces stress and anxiety
  • Improves mood and clarity
  • Enhances sleep quality

Nutrition Tips

  • Hydration for joint lubrication
  • Protein for muscle recovery
  • Omega-3 for inflammation
  • Magnesium-rich foods for relaxation

Safety Tips

  • Consult a healthcare professional before new routines
  • Modify poses according to comfort
  • Use props like blocks, straps, or cushions
  • Avoid overexertion

Mindful Reminders

  • Stay present and breathe deeply
  • Listen to your body and avoid forcing stretches
  • Practice gratitude for your body’s capabilities

Interactive Section

Mini Affirmation:

Guided Breathing:

Mini Quiz: Which pose opens hips the most?

Watch the Full Yoga Flow Video