Yogis Anonymous

Hips, Core and More

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Yin Intermediate

Ally Hamilton

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Published on July 16, 2013

A little Yin yoga to stretch and soothe the ligaments and release the hips and hamstrings deeply. Coupled with some intense core for a little Yang. Followedby some nice front and back-body opening. Walk away having released the areas we tend to hold: on-hips and shoulders, and fired up that strong center. Balance!

85 minutes

Foundational Flow

By Ally Hamilton on Jul 30, 2025

Vinyasa Flow Beginner

This is an all-levels old school flow where we move slowly and mindfully, breathe deeply, and stay curious about sensation. There is no rushing, no attachment to the outcome, just discernment from moment-to-moment and the desire to find an equal amount of effort and ease as we go. If you're looking for a deep, steady practice where we pause, play with focal points, stay with the breath, and remember why we're doing what we're doing, this is it :) Beginners and advanced practitioners and everyone in between, welcome! 2 blocks may be helpful to "lift the floor up" if your hamstrings tend to be a little tight, if you have long legs, and/or if you like blocks for restorative options!
57 minutes

A Flow for Peggy + You

By Ally Hamilton on Jun 23, 2025

Hatha Intermediate

A flow to say thank you to the givers. So many of you have been practicing with me for years. Some of you I've gotten to meet in person, like my dear friend Peggy, others I have not. Either way, I want you to know I think about you all the time and appreciate you so much. Peggy is retiring after decades of working, momming and putting her family first. I know so many of us who are always squeezing in time for ourselves and I wanted to say I see you. Congratulations on your retirement, Peggy. May you have time for long practices, good books, and time to put your feet up. This is a slow flow to open the hips, shoulders, hamstrings and heart. Lots of love.
36 minutes

Fired Up Ready to Go Flow

By Ally Hamilton on Jun 22, 2025

Vinyasa Flow Intermediate

A quick but thorough flow to get things moving and open up the whole body. Particular love for the hips, shoulders and hamstrings. Enjoy when you're short on time but want a full practice!
57 minutes

Hip Happy Flow

By Ally Hamilton on May 6, 2025

Vinyasa Flow Intermediate

I said this would be short, but once I got going it felt so good, I kept going, so this is an hour-long flow. Sorry not sorry :) This is a flow to release your hips, hamstrings, psoas and IT bands which will feel great for everyone, and (bonus!) ought to help anyone after a long day of travel, after a run, or a long hike - or anyone who might be dealing with a little sciatic pain. I felt 95% better after this. Don't let the slower start fool you. We spend the first 15 minutes on the floor releasing the hips and hamstrings in a targeted, progressive way, then we move into some intense core work, surprise! Then we get moving with a fun, heat-building flow, and end with arm balances, backbends, and more hip and hamstring opening. You may benefit from a strap and blanket, you will want a couple of blocks. Enjoy, yogis!
28 minutes

Short, Sweet, Sweat

By Ally Hamilton on Apr 5, 2025

Vinyasa Flow Intermediate

You know those days when you don't have a lot of time, but really want your practice? Me, too! How about some deep, conscious breathing, your keen attention to sensation from moment-to-moment, hip, shoulder, and hamstring opening, core strengthening, back-bending and arm balancing with a nice savasana all in 28 minutes? Sound good? Awesome, let's do it. You might want a couple of blocks to "lift the floor up." Enjoy, yogis!
59 minutes

Move, Breathe, Release

By Ally Hamilton on Feb 28, 2025

Hatha Intermediate

We start out with some grounding and breathing, a few minutes to "arrive" in the body and connect to sensation. We move into a slow and steady flow, and then a standing sequence that is foundational, with long holds so you can feel your way in and stay curious. We build enough heat to get to the floor and deeply open the hips, shoulders, and hamstrings. Please be sure to have two blocks and a strap handy. There are options for everything, and building blocks as well. Hip opening includes double pigeon, gomukhasana, and half lotus variations if appropriate, or knee-friendly poses if not. You may want the strap for shoulder opening or for some of the wraps. This practice is designed to calm your nervous system and open every major muscle group, deeply. Lots of love xx
63 minutes

Steady Heart, Open Hips

By Ally Hamilton on Feb 4, 2025

Vinyasa Flow Intermediate

A practice for these times, friends. We start with some grounding, breathing, and awareness of sensation so we can get present. Then we head into an energizing flow that targets shoulder, hip and hamstring opening, with extra love for your hips. Eka pada koundinyasana 2 is in the playlist today, along with the building blocks to get there, or hip-opening options if you need to take it easy today. Core strengthening, but of course. And a reminder to cultivate compassion and friendliness toward yourself, so essential right now. Sending you lots of love.
25 minutes

Sweet Flexibility

By Brent Laffoon on Jan 30, 2025

Yin Intermediate

This is a short, sweet yin practice and the focus is...flexibility. There are always new studies coming out, but the general consensus is static stretching - meaning holding a position - for roughly thirty seconds while breathing deeply, is the way. We're going to be looking for that edge, that place where there's a lot of good sensation to work with, but we are not experiencing pain. Let your breath be your guide - if it's hard to breathe deeply and consciously, you've probably gone too far. Stay in the zone where you can breathe, and enjoy this exploration of sweet flexibility, friends. 2 blocks and a strap may be helpful.
34 minutes

Slow Down + Breathe

By Ally Hamilton on Jan 24, 2025

Hatha Intermediate

I'm labeling this an intermediate class because I did not spend much time talking about alignment, so if you are newer, a beginner class will be better for you! Having said that, for those of you with an established practice, this is a foundational, steady session with longer holds and lots of time to breathe. It is a perfect end-of-day class you can even do in your pajamas right before bed like I did, it is not a sweaty flow (I know I used the word flow in the little introduction, forgive me). This practice is about calming the nervous system, and is good for any time you're feeling anxiety or depression, a loss of control, or just need to get in your body and breathe. Sending lots of love to all x
57 minutes

In with the New (Year)

By Ally Hamilton on Dec 30, 2024

Vinyasa Flow Intermediate

Hello friends! This is a shorter version of a class I do in person at the end of one year, moving into the beginning of another. We begin with a steady flow to get the breath and energy moving, and open up every major muscle group. It's an intermediate, slower flow with lots of time to feel your feelings and breathe deeply. Savasana happens in a restorative heart opener. Then I give you some journaling prompts to check in with yourself and get clear about where you are now - how you're feeling in your life, whether there are any habits you want take a look at, what it is you'd like to release and what you want to cultivate in the new year. You'll need a pen and paper :) I hope you enjoy, and I'm sending you my best wishes for 2025 <3

Hips, Core and More

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