Скачать или смотреть 10 Minute Real Beginners yoga for leg and hip flexibility. Safe + Effective

Welcome to our 10-minute real beginners yoga for leg and hip flexibility. This is a routine that is effective and safe for real beginners to yoga practice.

If you’ve been looking for safe, intelligent ways to improve hip and knee mobility, start here.

In this 10-minute Iyengar-based class, I’ll guide you through essential leg and hip alignment actions that create real flexibility and strength—especially for beginners or anyone working with tightness, stiffness, or discomfort.

If you’ve been looking for safe, intelligent ways to improve hip and knee mobility, start here.

This 10-minute Iyengar-based class teaches the foundational building blocks of yoga asana for mobility and strength. You’ll be guided through clear, precise leg and hip alignment actions, with the use of props, sequencing, and the wisdom of the Iyengar method to support your progress. This is not your average yoga flow—it’s practical, therapeutic, and focused on teaching you step by step practical actions.

Tight hips and hamstrings are a common cause of back discomfort and can lead to decreased balance and mobility as we age. This practice helps address those issues from the ground up—building the kind of body awareness that leads to real transformation.

✅ Ideal for:
• Beginners with tight hips or knees
• Those dealing with low back pain
• Anyone looking to build hip flexibility safely
• Students interested in learning proper alignment
• People tired of cookie-cutter flows

Incorporate this class into your daily yoga routine or use it as a stand-alone practice to feel stronger, more open, and more grounded—without compromising your joints.

🧘‍♀️ Let me know how it feels in the comments.
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00:00 Introduction
00:36 Tadasaa - standing upright in moutain pose
01:16 Standing Leg and Hip Stretch
02:04 Side Hands and Feet Pose Parsva Hasta Padasana
03:24 warrior 2 Virabhadrasana II
04:49 uthita parsvokonasana Side Angle Pose
06:45 uthita Trikonasana Extended Triangle Pose
08:36 Prasarita Padottanasana - Standing wide leg stretch
09:34 Upavistha Konasana - seated wided angle pose
10:52 Bound Angle pose Baddha Konasana
11:45 Supta Pavana mukhtasana Reclining release of tension and energy


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About Sosha Yoga: Sonia is a Yoga Alliance 500-hour educator and certified Iyengar Yoga teacher with over two decades of experience. She specializes in therapeutic, alignment-based yoga that supports healing and long-term well-being. Sonia has studied with the Iyengar family in India and brings clarity, depth, and insight to her teaching.