Backbends to open the front body. Twists to rinse the spine. And pigeon variations to get deep into the outer hips. This 62-minute yoga flow covers all of it in a single, progressive practice that builds toward some of the most satisfying pigeon pose expressions you’ll find on YouTube. If your hips, shoulders, or spine have been feeling locked up, this is the class to undo all of it.
This is a Classic Flows practice, the signature long-form format on this channel. Classic Flows give you the full arc: a thoughtful warm-up, a progressive build through standing and floor work, and a peak experience that feels earned. Erica’s sequencing draws from Vinyasa, Ashtanga, Katonah, and Hatha traditions, creating a flow that’s creative, intelligent, and unlike anything you’ll find in a standard studio class. Today’s practice weaves backbends and twists throughout the entire flow, using them not just as standalone poses but as preparation for the pigeon variations that come at the peak.
Practice Details
Duration: 62 minutes
Series: Classic Flows
Style: Full-length vinyasa with backbend, twist, and pigeon focusLevel: 2 (intermediate)
Focus: Front body opening, spinal rotation, outer hips, pigeon variations
Pace: Builds steadily from gentle to deep
Suggested props: 2 blocks and a blanket
Goal: Feel open through the front body, wrung out through the spine, and deeply released in the hips
Why combine backbends, twists, and pigeon? These three elements prepare the body for each other. Backbends open the front of the body (hip flexors, chest, shoulders), which makes it easier to fold into pigeon. Twists create rotational mobility in the spine and release tension in the torso, which allows the body to settle deeper into the pigeon variations. And pigeon itself opens the outer hips and glutes, which are often the last layer of resistance after the front body and spine have been addressed. In sequence, they create a complete release that’s greater than the sum of its parts.
If this practice opened something you didn’t know was holding on, please like the video and subscribe for new flows every week.
Connect with Erica:
Instagram: @ericachenyoga
YouTube: @flowsbyerica
#FlowsByEricaChen #PigeonPose #BackbendYoga #YogaTwists #HipOpeningYoga
Amazing work❤Thank you🥰