1-Hour Flow: Core-Hip Flexor Activation

This 60-minute vinyasa flow with pilates undertones works on firing up the core and hip flexors, among other areas of the body. We'll work on:

  1. Stepping through from down dog to lunges
  2. Half boat--lifting up to frontal sits bones, and lowering all the way down to hover above the floor
  3. Activating the belly to get the hips high for jumping to utthanasana (forward fold from downward dog)
  4. Entering bakasana from a low squat, rather than from a standing forward fold, as is often taught.
  5. "Crow crunches," or hovering on the sacrum and then lifting onto sits bones as you hug knees in against triceps, imitating the adduction (hugging in) necessary for crow.


Your Instructor


Erin Rutherford
Erin Rutherford

I am a 200-hour certified Yoga Instructor and a doctoral student in Physical Therapy. I come from a background in classical dance, as well as an extensive academic background in cell biology. I turn to yoga, and asana in particular, to ground myself in a moving meditation that gets me out of my head and into my body. This is the same experience I seek to create in my classes! I want you to come away from this with a visceral sense of strength and ease, comfort and challenge.


Course Curriculum


  First Section
Available in days
days after you enroll

Frequently Asked Questions


When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.

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