A 60- MINUTE YOGA FLOW FOR GLUTES, HAMSTRINGS AND
QUADRICEPS
Here's a 60-minute yoga flow that focuses on strengthening and stretching the
glutes, hamstrings, and quadriceps:
1. Warm-up (10 minutes):

Begin in a comfortable seated position, focusing on deep, mindful
breathing for a few minutes.

Move into gentle neck stretches, shoulder rolls, and seated twists
to warm up the upper body.

Transition into Cat-Cow poses, gently moving through the spine,
and incorporate some gentle hip circles.

Finish the warm-up with a few rounds of Sun Salutations (Surya
Namaskar) to warm up the entire body.
2. Standing Poses (20 minutes):

Start with Warrior I (Virabhadrasana I) on both sides, focusing on
grounding through the legs and feeling the stretch in the hip
flexors and quadriceps.

Transition into Warrior II (Virabhadrasana II), focusing on
engaging the glutes and feeling the stretch in the inner thighs.

Move into Triangle Pose (Trikonasana) to further stretch the
hamstrings and open the hips.

Explore other standing poses such as Extended Side Angle (Utthita
Parsvakonasana) and Goddess Pose (Utkata Konasana) to engage
and stretch the glutes and quadriceps.
3. Hip Openers (15 minutes):

Transition into Pigeon Pose (Eka Pada Rajakapotasana) to deeply
stretch the glutes and hip rotators. You can start with a modified
version or use props if needed.

Follow with a seated or reclined variation of Cow Face Pose
(Gomukhasana) to stretch the glutes and outer hips.

Continue with Seated Forward Bend (Paschimottanasana) or
Wide-Legged Forward Bend (Upavistha Konasana) to target the
hamstrings and lengthen the entire back body.
4. Core and Glute Strengthening (10 minutes):

Incorporate poses such as Boat Pose (Navasana) and Bridge Pose
(Setu Bandhasana) to strengthen the core and glute muscles.

Include variations of Plank Pose and Side Plank (Vasisthasana) to
engage the entire core and strengthen the glutes.
5. Cool Down and Stretch (5 minutes):

Wind down with gentle supine twists and Happy Baby Pose
(Ananda Balasana) to release tension in the lower back and hips.

End the practice with a relaxation pose like Savasana, allowing the
body and mind to fully integrate the benefits of the practice.
Remember to listen to your body, modify poses as needed, and take breaks
whenever necessary. It's important to practice safely and within your own
limits. Enjoy your yoga flow!