Class Title: Lower Body & Core Yoga Flow

Instructor: Amelia

Style: Vinyasa / Strength & Mobility

Level: All levels (Beginner-friendly)

Props: 1 yoga block; optional blanket for head support

Length: ~60 minutes

Class Description

Build lower-body strength and hip mobility while engaging the whole body through smart, progressive sequencing. We’ll move from glute bridge variations and core activation into dynamic standing flows (Chair, Airplane, Warrior 3, Crescent, Warrior 2, Triangle), then cool down with deep hip openers and a supported bridge before rest.

You’ll Explore:

• Glute bridges with varied foot positions to target glutes and hamstrings

• Figure-four core crunches and supine hip mobility

• Seated spinal waves, twists, and side bends for upper-back freedom

• Tabletop cat–cow, Bird Dog, and cross-body lines for core stability

• Lizard lunge with options (forearms/outer-edge roll) to open hips

• Chair ↔ Airplane balance work into Warrior 3 and Single-Leg Tadasana

• Crescent, Warrior 2, and Triangle to build strength with length

• Pigeon on both sides, wide-leg forward fold, and block-supported bridge into Savasana