Vinyasa Flow for Hip Stability & Internal Rotation – Alignment, Strength & Stillness

This intelligent, anatomy-informed vinyasa sequence focuses on internal rotation, pelvic alignment, and lower back support — with the ultimate goal of preparing the body for seated meditation. Together, we’ll explore the six fundamental movements of the hip — including flexion, extension, adduction, abduction, and internal/external rotation — and how they inform both your asana practice and your everyday posture. You’ll experience how sequences like Sun Salutations, Warrior variations, Crescent, Pyramid, and Bridge can be woven together to create both stability and expansion — building strength in the quads, hamstrings, hip flexors, glutes, and deep core. This is a class of subtlety, structure, and awareness. A practice to understand your own anatomy, avoid compression, and move in a way that honors your unique skeletal and muscular patterns. We close with Nadi Shodhana pranayama, meditation, and Savasana — allowing all systems to return to balance. ________________ This class is ideal for: -Practitioners interested in functional anatomy and alignment -Those seeking relief from sciatica, SI joint pain, or lower back tightness -Students building a more mindful and sustainable yoga practice -Anyone wanting to prepare the body for longer periods of seated stillness ________________ Props Suggested -Yoga mat -2 blocks -1 strap or towel (for quad stretches) -1–2 blankets or bolster (optional for knees, seated work, or backbends) ________________ Chapters for Navigation 0:00 – Introduction: Internal Rotation, Anatomy & Functional Flow 5:14 – Seated Meditation & Opening Prayer 8:27 – Downward Dog & Alignment Warm-Up 14:55 – Sun Salutation A 21:12 – Warrior I Alignment Breakdown 24:01 – Sun Salutation B with Internal Rotation Cues 31:04 – Crescent to Pyramid Pose (Right & Left Sides) 40:19 – Standing Splits with Internal Rotation 44:46 – Crescent Twist (Right & Left) 47:12 – Triangle Twist & Functional Movement Breakdown 55:00 – Quad Stretch in Lunge (Right & Left) 58:50 – Bridge & Urdhva Dhanurasana (Wheel Pose) 1:02:00 – Reclined Twists for Nervous System Reset 1:06:07 – Seated Twists & Forward Folds 1:07:25 – Nadi Shodhana Pranayama (Alternate Nostril Breathing) 1:11:16 – Savasana 1:15:36 – Closing Prayer & Final Om ________________ Join me LIVE online on Tuesdays at 9am PST, or enjoy my on-demand replay library with over 800 classes and growing! Be my guest with this one-week pass: https://rb.gy/apqfm6 ________________ Subscribe to my channel for free yoga videos every month!    / seanecornyoga   ________________ www.seanecorn.com Instagram: @seanecorn Facebook: SeaneCorn Book/Revolution of the Soul: https://rb.gy/nhy5 Shop: https://seane-corn.myshopify.com/ #internalrotationyoga #hipstability #alignmentbasedyoga #functionalflow #seanecorn