Hip Openers - 30 Minute Vinyasa Flow for Tight Hips and Low Back Pain

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Join me for a hip opening 30-minute vinyasa flow. This flow will help you stretch your hips and relieve lower back pain. All levels are welcome. Hop on your mat and get moving :)
Download my FREE "Say Goodbye to Low Back Pain" Guide: www.sandraviaja.com/lowbackpain
#yogaforbeginners #hipopeners #hipstretches
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Filmed at: Selina Santa Teresa South, Costa Rica - bit.ly/selinaSTsouth
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Music by Lane King:
artlist.io/artist/484/lane-king

Опубликовано:

28 мар 2020

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Комментарии : 157

@SandraViaja 4 года назад

Did you like this class? Please SUBSCRIBE and leave a comment below. 😍 🙏Connect with me on Instagram instagram.com/sandraviaja/

@katbarnett4206 4 года назад

A nice sequence but I found the pace of your flow too quick to follow

@SandraViaja 4 года назад

Thanks for the feedback! I will keep it in mind for next time :)

@Shmaltz1 4 года назад

@@SandraViaja I really liked it but also felt it was too fast. :)

@RosaJanszen 3 года назад

same. The sequence was supernice!

@beachhum 3 года назад

I liked the pace! It was slower but not too slow. Loved!

@aquajay3591 2 года назад

It got pretty fast halfway through but this made my hip feel so much better, I absolutely loved it. Will definitely be doing some more of your videos.

@tanialibertad4063 4 года назад

This is a bomb practice. Difficult enough to leave a noob yogi sore but easy enough to get through the whole thing. Definitely the kind of practice you have to do handful of times to see improvement.

@SandraViaja 3 года назад

Glad you liked it!

@briandonovan5687 24 дня назад

OMG she is such a beautiful soul 😊

@laurenperkins8960 3 года назад

I really liked the movements of this flow but I felt like I didn't have enough time to really settle into the stretches. But other than that, it was a great practice

@SandraViaja 3 года назад

Thanks for the feedback Lauren! I learned my lesson with voice overs with this video, my other videos don't have the same problem :)

@tacosmargs58 2 года назад

I agree

@lauracloward7931 2 года назад

I have really tight hips and this was perfect, I even got super emotional at the end. Thank you.

@KittyHugFitness 3 года назад

Did this twice so far and loved even more the second time! I will be back again! thank you so much! 🤗💜

@SuperMammai 3 года назад

This is one of the best yoga flows i have ever done. Great work Sandra.

@jeanniewilliams1404 3 года назад

Im 62 and this hip opener was what I needed.. it was a great flow.. I couldn't do all the moves perfect but I got it ok

@SandraViaja 3 года назад

No such thing as perfect in yoga ;) I'm glad you liked it!

@Starbuck1980 3 года назад

I’ve done this a several times now and find it so helpful for my chronic hip pain. Each time I feel so much looser and the pain is lessened. This sequence is definitely one of my favourites. Thank you.

@SandraViaja 3 года назад

So glad to hear, thank you!

@dianat2155 2 года назад

This was gorgeous. I've tried a few hip opener sequences, and it was refreshing to see some moves I've never tried before. Thanks:)

@laurabowling7122 2 года назад

Great flow and pace for tight hips, glutes and low back. Will definitely do again.

@lisasproul9031 3 года назад

I have been doing this nightly for over a week now! I am sleeping better and waking up pain free!

@SandraViaja 3 года назад

I am so happy to hear that!!

@timwhitehead5231 4 года назад

My hips are soooo tight, needed this so badly. Thanks Sandra

@linsleboda1873 Год назад

I LOVE this video! I'm going to do it all the time. I've needed something for my low back pain/tightness. Thank you!

@boombasticangel8058 3 года назад

I love love love this video and the pace. Its quick & it suits my needs

@natashaysabellee4876 6 месяцев назад

Great flow! Just what I needed to release tension from my lower back, hips and hamstrings. Thank you!

@n.mdavis 11 месяцев назад

I haven’t felt this good after a yoga session in a long time!

@silk.spectre6606 3 года назад

This is exactly what I need! I do physical therapy for hip problems, and this practice left me warm and feeling great! Thank you!

@SandraViaja 3 года назад

so glad you liked it!

@lindseybrandon4590 2 года назад

This was a perfect post run stretch for my tight hips! Thank you!

@PersephoneSkye_ Год назад

Perfect flow to loosen up my hips, backs of legs and to settle into my day :) Your voice is very soothing, and I am very particular about who I "do yoga with" when there is no music present :) I'll see you again soon!

@janenelson4097 4 месяца назад

I loved this practice! felt so relieving and grounding.

@journeyforwardyoga 3 года назад

Beautiful flow! Thank you!

@filippaf.9427 Год назад

A wonderful class! Thank you so much for this.

@SherelleT92 2 года назад

Loved this, so refreshing!! Thank you 😊

@mamotivated 3 года назад

This was a beautiful flow. The pace was great and it was not super intense on the hips but my hips are much more relaxed now

@chrisantonuccio 3 года назад

I follow along with this video once/twice a week & its been so helpful the past 4-5 months, grateful for your guidance Sandra 🙏 disclaimer for men though, some of these leg crosses just dont work for us guys lol! 🤣 too much in the way

@Brickerification 3 года назад

Once again helping me through a cold day in lockdown Ireland. This warms me up. You are great. Hope your life is going well.

@SandraViaja 3 года назад

Thanks, you too!

@haybledayble 3 года назад

What a beautiful organic sequence. Thank you for this!

@SandraViaja 3 года назад

Glad you enjoyed it! Thank youu :)

@staussaervin8198 3 года назад

Perfect hip opening class!

@marleyalvarezzz 3 года назад

Feeel amazing!! Thank you x

@joshlynbarajas405 Год назад

I liked the sequence but holy cow I wish it was slower. Some poses I wanted to stay longer. I eventually did my own thing. Hopefully the pace slows down with newer classes. ❤😊

@JillMillerrealtor 4 года назад

This practice is wonderful!!! You are my new go to yoga teacher!!! For me your place was perfect!

@SandraViaja 4 года назад

Wow, thank you! I'm so glad you loved it. I'm working on more classes to upload soon 💓💓

@Reemabellydancer Год назад

Amazing! Amazing explanations thank you🌸

@Reemabellydancer Год назад

I can’t believe I commented here 2 months ago and I couldn’t do it and today I do it smoothly and easy🦦♥️

@sovaefoh8802 10 месяцев назад

Thank you for sharing!🌸

@sarahbee2158 3 года назад

was great thanks

@Msarielleaugustin 3 года назад

this was amazing!!!!!!

@fernandotime 2 года назад

Great class thank you so much!

@sydneydillon439 3 года назад

Awesome flow, everything feels so great and blends together perfectly!! Thank you!

@SandraViaja 3 года назад

Thank youu!

@thebluelaugh6557 4 года назад

After playing tennis yesterday my hips and lower back was very tight. I loved this flow. Loosened me up. Thank you!!

@SandraViaja 4 года назад

You're so welcome! I'm glad it helped :)

@mamotivated 4 года назад

This class was fantastic. My hips feel great and it was indeed 😋

@SandraViaja 3 года назад

yay I'm happy to hear you enjoyed it :)

@irinaholke9365 3 месяца назад

great class ! thank you🥰

@beachhum 3 года назад

This was a great session! My hips are very tight and I can see that this video will help with consistency. Thank you so much for sharing. 🙏

@SandraViaja 3 года назад

Thank you so much, I hope your hips loosen up over time :)

@annieb9622 3 года назад

Wow, great class!! So many interesting moves that really got my hips loosened up, thanks!!!

@SandraViaja 3 года назад

thank so much, glad to hear!

@Mari-gh1nn 3 года назад

Thank you for this class. Much love ❤

@SandraViaja 3 года назад

Glad you enjoyed it!

@rachelreinfeld2190 3 года назад

That was lovely and refreshing! Just what I needed:)

@SandraViaja 3 года назад

So glad!

@WikesBarresOwn 3 года назад

Great class. Thanks 😃

@viewer1. 3 года назад

This was great thanks

@erichp1329 3 года назад

This was exactly what I needed. Gracias Sandra!

@SandraViaja 3 года назад

You are so welcome!

@juliewasmer1507 Месяц назад

Beautiful hip opener. I was so tight from plaing pickleball. I could not even sit cross legged when I began and had to sit on a block. After this I am feeling so much better and can now sit cross legged and get into a squat. Namaste.

@BiG__Disgruntled Год назад

This was great! Helped with hip tightness! I noticed you haven't made videos in a while, it's a shame you really have a great calming voice for yoga videos! Best of luck!

@thingstobesaid 3 года назад

Felt so good after taking a hike! Thank you!

@SandraViaja 3 года назад

Such a pleasure, I'm glad you liked it!

@Randomproductions333 9 месяцев назад

10/10

@Katie-dd4uj 4 года назад

Loved this, thank you xx

@SandraViaja 4 года назад

You're so welcome! I'm glad you enjoyed it :)

@Marinelle899 3 года назад

This was such a nice flow, your voice is so relaxing ✨

@SandraViaja 3 года назад

Thank you so much 🙂

@stephanieroberts1425 2 года назад

This was a fantastic class. Especially for someone who sits at a computer all day. I will work this in to my lunch break a few times a week for sure. I echo the sentiment to maybe leave a little space for things to land. It felt fast in some places. On the other side of that, though, I’m so glad it was only a half hour. So. 🫶 To each their own, and kudos to you for a great sequence!!

@amandagillespie3777 3 года назад

Loved this!

@SandraViaja 3 года назад

yayy!

@MrMatias01234 3 года назад

It was wonderful

@SandraViaja 3 года назад

thank you!

@marlinmartinez690 2 года назад

My favourite yoga video right !😉

@jyotsnaprusty5942 Год назад

very nicely made as well as executed

@micheletupen743 4 года назад

Beautiful practice, thank you. ;-)

@SandraViaja 4 года назад

Thank you too! Glad you enjoyed it :)

@nerdynephew 4 года назад

Looks amazing

@SandraViaja 4 года назад

It is! You should do it with the kids :)

@michelehill6649 3 года назад

Oh my gosh your voice is so cute☺💙 so glad I found you

@SandraViaja 3 года назад

Aww thank you xx

@Robinson67 3 года назад

Amazing!

@SandraViaja 3 года назад

You are!

@asdfgh123456978 3 года назад

Loved it thank you! At first i wasn't sure if I should vinyasa cuz i thought i should do slower flows to get into deeper tissues cuz my hips were really really tight -- but this was just the perfect mixture of building up heat and stretching.

@SandraViaja 3 года назад

Thanks so much!!

@benjaminhoppe2585 3 года назад

awesome

@njmaniaci 3 года назад

Wonderful! Something new for my hips and low back. Really appreciate this and you're also super cute! ❤

@valhallayoga 2 года назад

Well done 🪬

@marekhelman2589 3 года назад

thank you

@adriannasmietanka7709 Год назад

I really like and appreciate your flow.❤After the 8th minute was the pace a little too fast but still enjoyed it a lot.😊 Namaste

@0dnamra1 3 года назад

Que rutina tan perfecta, gracias!

@SandraViaja 3 года назад

Con mucho gusto!

@Simon-dq5ju 4 года назад

Very good flow, Namaste 🙏

@SandraViaja 4 года назад

Thank you!

@roxannerodriguez4100 3 года назад

I really liked the stretches. I’m definitely going to do some on my own. I have awful hips and lower back pain. It was a little too fast for me to get the deep stretch.

@SandraViaja 3 года назад

I'm glad you liked it! I hope your hip and low back pain eases up soon :)

@TranscendentalTunes369 6 месяцев назад

Phenomenal flow thank you so much my hips feel much greater now! The only tip I’d suggest is being slightly slower for those new to vinyasa or yogasana.. my brain can’t keep up with all the words and movements. By the time I register the last movement you’re already onto the next 2… hard to keep up although the practices felt great. 😊

@Brickerification 4 года назад

Beautiful and gentle voice, easy to follow

@SandraViaja 4 года назад

Thank you so much!!

@Brickerification 4 года назад

Your very welcome, this video has fixed me so many times :)

@LizEsc 2 года назад

Great

@mander1n693 4 года назад

Hi! I think you're wonderful! It was a little hard to follow though. I wasnt sure which asana we were doing unless I looked at you. Maybe calling the asanas can help? Thank you and keep the videos coming.

@SandraViaja 4 года назад

Thanks for the feedback :)

@camillamartins5975 2 года назад

Thank you for sharing this wonderful flow. I'm very tight in the hips and have been dealing with lower back pain for years. When my legs were in the 90 degree position and i was leaning forward i was experiencing a deep stretch in my inner core. Could this be my QL beeing released? I'm wondering because that´s the muscle that tends to be really tight..

@stepinto_thefreezer 3 года назад

The pace was off and hard to follow (I have been doing yoga for a long time) It was too fast and hard to actually enjoy the stretches. I do not like to have to look at the video every second to know what is going on, it takes away from the practice itself. I will say that her voice is very soothing!

@asdfgh123456978 3 года назад

hey keli you might enjoy slower flows instead then if you want to enjoy stretches. Vinyasa flows generally move around and don't dwell on each pose for too long. Maybe hatha or yin would be more enjoyable for you?

@SandraViaja 3 года назад

Hi Keli! I learned my lesson with the voice overs with this video - give some of my others a try, the speed shouldn't be an issue :)

@dorisposch3027 3 года назад

I love the flow but because of the pain I have in my hips and lower back it's bit too fast for me.

@SandraViaja 3 года назад

Ahh I'm sorry to hear that - you can try slowing the video down with the youtube controls and just following the movements, or try some of the movements on your own at your own pace. I hope your pain eases up soon!!

@dorisposch3027 3 года назад

@@SandraViaja I'll try that, thank you.

@FJGenus35 3 года назад

great sequence, thought it felt quite rushed.

@victoriabluvshtein2995 3 года назад

This was great, but a little too fast. Thank you!!!

@SandraViaja 3 года назад

Noted! Thanks :)

@amyw8654 2 года назад

Was looking for more lunges and standard hip openers like warrior, triangle, pigeon pose etc…

@lucykelly6083 3 года назад

130321 I liked this a lot, I have tight hips and am on a quest to loosen them up. However, I found the class pretty fast, more than once I paused the video with a “huh?” trying to figure out a pose, some of which were unusual & interesting. I will do this one again. Thank you! Namaste.

@yaronallul7370 Год назад

You have such an amazing voice for relaxing your students. Great class!

@Reemabellydancer Год назад

I like it but it was a little bit fast to catch I’ll check other videos Thank you

@emilyleikin9708 3 месяца назад

i have a pain on tailbone after this yoga

@avalouise821 11 месяцев назад

Beautiful sequence but why so fast? Felt like i had to rush…. I don’t understand when yoga is like this because its not giving time for any emotions to arise. Thankyou for this offering if it had been slower it would have been amazing 🤩

@bradleypeters708 2 года назад

Great practice, but really quite fast. I usually love vinyasa flow, but I felt like each movement was moving faster than I could breathe. I also felt like I had to watch the screen far too often as the moves weren't describe precisely or named clearly. I'm sure I'll enjoy it much more the second time, when I know the moves beforehand. I also recommend anyone watching to play at .75 speed

@MixMediaArtsJournal 3 года назад

Thank you so much Sandra for sharing your generous practice. This is the best hip opener series I have done. My back thanks you! As does my heart. - @sethpaintsus on ig

@SandraViaja 3 года назад

You are so welcome! So happy you enjoyed it :)

@jend450 5 месяцев назад

I loved the session, but the breathing is too short. Frequently I’d still be inhaling and you’re already a few seconds into the exhale movement so at no point did I feel I could actually breathe into a position since breaths were so shortened and lungs didn’t get a chance to fully expand and deflate. A little longer in each movement just a few seconds would have been great it’s easier to drag out a breath in movement than shorten. The session though was fantastic for hips, so much relief!

@jayniemcconnell2081 4 года назад

Flow is too fast. Takes away from the stretches

@SandraViaja 3 года назад

Thanks for the feedback :)

@PipsOww 3 года назад

The commentary over the top of the flow rather then during the flow doesnt align, i found myself not following most of the way through, good exercises but the flow was so off

@stepinto_thefreezer 3 года назад

I thought the same. Her cues didn’t match what she was doing, had to turn it off

@eleanormattice3598 4 года назад

I liked the positions but the pace was too fast for this 65 year old. Maybe a little slower version with more explanation of postitions for senior yogis?

@SandraViaja 4 года назад

Hi Eleanor! Thanks so much for the feedback. I will definitely film a slower version soon :)