Yoga With Shiloh

Yoga With Shiloh I was drawn to teach yoga to share the beauty of its practice with others. I offer various different

03/02/2026

Here’s the second standing sequence in our hips and hamstrings flow where we incorporated more balance, hip rotation, and progressions in opening our hamstrings and strengthening our posterior chain.

Peak sequence coming up soon and full written sequence to be shared in the next (and last) post on this flow.

03/02/2026

HIPS & HAMSTRINGS Standing Sequence — Part 1
(Video sped up 2x.)

This follows the warm-up from my previous post and continues building into a hamstring + hip rotation focused flow. We’re starting to take everything vertical now — adding load, adding rotation, and asking the outer hips to stabilize while the hamstrings stay long.

The Flow:
• Block calf raises (heels slightly off the edge) — lift + controlled lower the Vinyasa
• Straight-leg walk from Down Dog to stand
• Chair twist (hand to sacrum to keep the pelvis level)
• Revolved low lunge to exalted → lift back knee
• Warrior II → reverse / floating triangle transitions
• Squared pyramid (back heel lifted) + rocks + twist
• Revolved lunge → supported hovering side plank
• Pigeon → seated rotation into dancing shiva → heron
• Hands-free mobility step into:
• 3-leg vinyasa

Everything here is intentional — we’re layering hamstring length with rotation and outer hip stability.

If you’re a teacher, you can absolutely take this framework and build with it. I’ll share the next part soon, and then the full sequence once it’s all woven together.

03/01/2026

Hips & Hamstrings Warm-Up.

This sequence shifts the effort away from over-gripping hip flexors and quads and gives the hamstrings and deep hip muscles a real opportunity to participate.

We begin simple:
Half wind-removing pose → extend and re-bend the leg a few times. Same thing in a twist. The thigh stays close to the torso so the hamstrings lengthen.

Then we recline and add the strap around the whole lifted leg so that the hip flexors don’t have to work as hard to keep it there. That changes the sensation. We can press through the heel, stay active, and lengthen the hamstrings with control.

From there we rock up into staggered boat. First without props — just to feel how quickly the quads and hip flexors want to dominate. Then we add the block under the lower heel and bring the strap back to the top leg so that the hamstrings can stay long over engaging the hip flexors.

Then we rotate into what I call Sleeping Buddha / compass prep — opening into external rotation and lateral hamstring length. That flows into revolved head-to-knee on the floor for side body integration.

We unwind through seated cat–cow, deer, half Lord of the Fishes, roll down… and reset before the second side. After both sides: happy baby.

The goal of this whole warm-up:
Lengthen the hamstrings.
Mobilize the hip.
Organize the femur in the socket.
Build strength at length before we take it upright at the end of class.
This warm-up is already the blueprint for the peak shapes/flow.

Follow along for the rest of this sequence. I will also be sharing the full sequence for teachers to reuse in their own class!

02/20/2026

Join me to learn how to arm balance - or some fun new transitions - February 28 !

02/20/2026

Part 6: Integration and cooldown. The final sequence resolves the same patterns introduced throughout, but this time kneeling, seated, and reclined while moving into rest. This completes the full progression.

Follow for more intelligent, creative sequencing. Full class sequence below.

𝚆̲𝚊̲𝚛̲𝚖̲𝚞̲𝚙̲
Happy Baby
Reclined windshield wiper twist
Reclined Fig. 4 (bring to chest) +ankle circles
Twisted Fig. 4 Short Cross Crunches (elbow to crossed ankle)
Side-Lying Fig. 4 (option chest/shoulder stretch)
Twisted Fig. 4 Long>Short Cross Crunches + rock up
Seated Extended Fig. 4
Twist toward crossed ankle
Marichyasana
Twist/Hinge toward crossed ankle
Baby Wild Thing + turn to face back
IT Band stretch (keep crossed legs)
Cow-Face cats/cows
Twist (option revolved tiger)
Press foot of back leg into mat & step
Lizard lunge
Malasana OTHER SIDE

𝚂̲𝚑̲𝚊̲𝚙̲𝚎̲ ̲𝚙̲𝚛̲𝚎̲𝚙̲
DD + baby Fig. 4 Shape (both sides)

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟷̲
Revolved Chair > Lunge > 3LD > Vinyasa with chin/chest * 2 (one each side) OTHER SIDE

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟸̲
Chair
Baby Fig. 4 Chair + Twist
Curtsy Crescent Moon lateral stretch
Supported shiva squat
IT band lunge + step out
Warrior 2 > Reverse > Side Angle
3 LD > Knee to Elbow x 3
Fig. 4 Downdog > Scorpion sting
VINYASA OTHER SIDE

𝙿̲𝚎̲𝚊̲𝚔̲ ̲𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲
Chair
Full Fig. 4 Chair + Twist (grasshopper prep)
Curtsy Crescent Moon lateral stretch
Revolved/hovering shiva squat
IT band revolved lunge > Horizon Lunge option
Warrior 2 > Reverse > Side Angle (circles/binds)
3 LD > Knee to Elbow x 3
Fig. 4 Downdog (twist option) > Scorpion sting
VINYASA OTHER SIDE

𝙲̲𝚘̲𝚘̲𝚕̲𝚍̲𝚘̲𝚠̲𝚗̲
Down dog > 3 leg dog > fig 4 Downdog
Fig 4 Tabletop + come upright into:
Fig 4 Camel + backbend + twist
Double Pigeon OTHER SIDE
Happy baby
Supported bridge + Fig 4 legs + options (legs up wall, plow, extended bridge)
Windshield wiper + banana (mermaid option) OTHER SIDE

Savasana

02/20/2026

Part 5: Peak sequence. The body is now fully prepared to explore deeper Figure 4 expressions, integrated twists, and complex transitions.

Nothing here is random. Every phase of the sequence prepared the nervous system, joints, and stabilizers to support these shapes safely and fluidly.

This is the expression phase — where strength, mobility, and awareness converge.

Next: integration and cooldown.

Follow to complete the full sequence. Full class sequence below.

𝚆̲𝚊̲𝚛̲𝚖̲𝚞̲𝚙̲
Happy Baby
Reclined windshield wiper twist
Reclined Fig. 4 (bring to chest) +ankle circles
Twisted Fig. 4 Short Cross Crunches (elbow to crossed ankle)
Side-Lying Fig. 4 (option chest/shoulder stretch)
Twisted Fig. 4 Long>Short Cross Crunches + rock up
Seated Extended Fig. 4
Twist toward crossed ankle
Marichyasana
Twist/Hinge toward crossed ankle
Baby Wild Thing + turn to face back
IT Band stretch (keep crossed legs)
Cow-Face cats/cows
Twist (option revolved tiger)
Press foot of back leg into mat & step
Lizard lunge
Malasana OTHER SIDE

𝚂̲𝚑̲𝚊̲𝚙̲𝚎̲ ̲𝚙̲𝚛̲𝚎̲𝚙̲
DD + baby Fig. 4 Shape (both sides)

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟷̲
Revolved Chair > Lunge > 3LD > Vinyasa with chin/chest * 2 (one each side) OTHER SIDE

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟸̲
Chair
Baby Fig. 4 Chair + Twist
Curtsy Crescent Moon lateral stretch
Supported shiva squat
IT band lunge + step out
Warrior 2 > Reverse > Side Angle
3 LD > Knee to Elbow x 3
Fig. 4 Downdog > Scorpion sting
VINYASA OTHER SIDE

𝙿̲𝚎̲𝚊̲𝚔̲ ̲𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲
Chair
Full Fig. 4 Chair + Twist (grasshopper prep)
Curtsy Crescent Moon lateral stretch
Revolved/hovering shiva squat
IT band revolved lunge > Horizon Lunge option
Warrior 2 > Reverse > Side Angle (circles/binds)
3 LD > Knee to Elbow x 3
Fig. 4 Downdog (twist option) > Scorpion sting
VINYASA OTHER SIDE

𝙲̲𝚘̲𝚘̲𝚕̲𝚍̲𝚘̲𝚠̲𝚗̲
Down dog > 3 leg dog > fig 4 Downdog
Fig 4 Tabletop + come upright into:
Fig 4 Camel + backbend + twist
Double Pigeon OTHER SIDE
Happy baby
Supported bridge + Fig 4 legs + options (legs up wall, plow, extended bridge)
Windshield wiper + banana (mermaid option) OTHER SIDE

02/20/2026

Part 4: Creative standing sequence. Now the body is ready to explore more complex transitions built from the same Figure 4 foundation.

Balance, rotation, and expression begin to connect into a continuous flow. This is where sequencing becomes creative — but remains purposeful and supported by intelligent preparation.

Each shape builds on what came before.

Next: peak sequence.

Follow along for the full progression.
Full sequence below for teachers and practitioners.

𝚆̲𝚊̲𝚛̲𝚖̲𝚞̲𝚙̲
Happy Baby
Reclined windshield wiper twist
Reclined Fig. 4 (bring to chest) +ankle circles
Twisted Fig. 4 Short Cross Crunches (elbow to crossed ankle)
Side-Lying Fig. 4 (option chest/shoulder stretch)
Twisted Fig. 4 Long>Short Cross Crunches + rock up
Seated Extended Fig. 4
Twist toward crossed ankle
Marichyasana
Twist/Hinge toward crossed ankle
Baby Wild Thing + turn to face back
IT Band stretch (keep crossed legs)
Cow-Face cats/cows
Twist (option revolved tiger)
Press foot of back leg into mat & step
Lizard lunge
Malasana OTHER SIDE

𝚂̲𝚑̲𝚊̲𝚙̲𝚎̲ ̲𝚙̲𝚛̲𝚎̲𝚙̲
DD + baby Fig. 4 Shape (both sides)

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟷̲
Revolved Chair > Lunge > 3LD > Vinyasa with chin/chest * 2 (one each side) OTHER SIDE

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟸̲
Chair
Baby Fig. 4 Chair + Twist
Curtsy Crescent Moon lateral stretch
Supported shiva squat
IT band lunge + step out
Warrior 2 > Reverse > Side Angle
3 LD > Knee to Elbow x 3
Fig. 4 Downdog > Scorpion sting
VINYASA OTHER SIDE

𝙿̲𝚎̲𝚊̲𝚔̲ ̲𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲
Chair
Full Fig. 4 Chair + Twist (grasshopper prep)
Curtsy Crescent Moon lateral stretch
Revolved/hovering shiva squat
IT band revolved lunge > Horizon Lunge option
Warrior 2 > Reverse > Side Angle (circles/binds)
3 LD > Knee to Elbow x 3
Fig. 4 Downdog (twist option) > Scorpion sting
VINYASA OTHER SIDE

𝙲̲𝚘̲𝚘̲𝚕̲𝚍̲𝚘̲𝚠̲𝚗̲
Down dog > 3 leg dog > fig 4 Downdog
Fig 4 Tabletop + come upright into:
Fig 4 Camel + backbend + twist
Double Pigeon OTHER SIDE
Happy baby
Supported bridge + Fig 4 legs + options (legs up wall, plow, extended bridge)
Windshield wiper + banana (mermaid option) OTHER SIDE

02/20/2026

Part 3: Preparing the body through foundational standing patterns. This phase bridges integration with the more complex creative standing sequences that follow.

Next: we begin the creative standing sequences putting together the elements.

Follow the series to experience the full progression. Full sequence below — save or use in your own classes.

𝚆̲𝚊̲𝚛̲𝚖̲𝚞̲𝚙̲
Happy Baby
Reclined windshield wiper twist
Reclined Fig. 4 (bring to chest) +ankle circles
Twisted Fig. 4 Short Cross Crunches (elbow to crossed ankle)
Side-Lying Fig. 4 (option chest/shoulder stretch)
Twisted Fig. 4 Long>Short Cross Crunches + rock up
Seated Extended Fig. 4
Twist toward crossed ankle
Marichyasana
Twist/Hinge toward crossed ankle
Baby Wild Thing + turn to face back
IT Band stretch (keep crossed legs)
Cow-Face cats/cows
Twist (option revolved tiger)
Press foot of back leg into mat & step
Lizard lunge
Malasana OTHER SIDE

𝚂̲𝚑̲𝚊̲𝚙̲𝚎̲ ̲𝚙̲𝚛̲𝚎̲𝚙̲
DD + baby Fig. 4 Shape (both sides)

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟷̲
Revolved Chair > Lunge > 3LD > Vinyasa with chin/chest * 2 (one each side) OTHER SIDE

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟸̲
Chair
Baby Fig. 4 Chair + Twist
Curtsy Crescent Moon lateral stretch
Supported shiva squat
IT band lunge + step out
Warrior 2 > Reverse > Side Angle
3 LD > Knee to Elbow x 3
Fig. 4 Downdog > Scorpion sting
VINYASA OTHER SIDE

𝙿̲𝚎̲𝚊̲𝚔̲ ̲𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲
Chair
Full Fig. 4 Chair + Twist (grasshopper prep)
Curtsy Crescent Moon lateral stretch
Revolved/hovering shiva squat
IT band revolved lunge > Horizon Lunge option
Warrior 2 > Reverse > Side Angle (circles/binds)
3 LD > Knee to Elbow x 3
Fig. 4 Downdog (twist option) > Scorpion sting
VINYASA OTHER SIDE

𝙲̲𝚘̲𝚘̲𝚕̲𝚍̲𝚘̲𝚠̲𝚗̲
Down dog > 3 leg dog > fig 4 Downdog
Fig 4 Tabletop + come upright into:
Fig 4 Camel + backbend + twist
Double Pigeon OTHER SIDE
Happy baby
Supported bridge + Fig 4 legs + options (legs up wall, plow, extended bridge)
Windshield wiper + banana (mermaid option) OTHER SIDE

Savasana

02/20/2026

Part 2: Building familiarity with the crossed-ankle (Baby Fig. 4) shape.

Before exploring our standing/inverted/prone Figure 4 expressions, the body needs to understand the mechanics: external rotation, pelvic orientation, and how the shape behaves in transitions.

Follow along for the next phase, where we prepare the body further through patterns to build to the full peak sequence.

Teachers and students: feel free to copy and use the full class plan below!

𝚆̲𝚊̲𝚛̲𝚖̲𝚞̲𝚙̲
Happy Baby
Reclined windshield wiper twist
Reclined Fig. 4 (bring to chest) +ankle circles
Twisted Fig. 4 Short Cross Crunches (elbow to crossed ankle)
Side-Lying Fig. 4 (option chest/shoulder stretch)
Twisted Fig. 4 Long>Short Cross Crunches + rock up
Seated Extended Fig. 4
Twist toward crossed ankle
Marichyasana
Twist/Hinge toward crossed ankle
Baby Wild Thing + turn to face back
IT Band stretch (keep crossed legs)
Cow-Face cats/cows
Twist (option revolved tiger)
Press foot of back leg into mat & step
Lizard lunge
Malasana OTHER SIDE

𝚂̲𝚑̲𝚊̲𝚙̲𝚎̲ ̲𝚙̲𝚛̲𝚎̲𝚙̲
DD + baby Fig. 4 Shape (both sides)

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟷̲
Revolved Chair > Lunge > 3LD > Vinyasa with chin/chest * 2 (one each side) OTHER SIDE

𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲ ̲𝟸̲
Chair
Baby Fig. 4 Chair + Twist
Curtsy Crescent Moon lateral stretch
Supported shiva squat
IT band lunge + step out
Warrior 2 > Reverse > Side Angle
3 LD > Knee to Elbow x 3
Fig. 4 Downdog > Scorpion sting
VINYASA OTHER SIDE

𝙿̲𝚎̲𝚊̲𝚔̲ ̲𝚂̲𝚝̲𝚊̲𝚗̲𝚍̲𝚒̲𝚗̲𝚐̲ ̲𝚂̲𝚎̲𝚚̲𝚞̲𝚎̲𝚗̲𝚌̲𝚎̲
Chair
Full Fig. 4 Chair + Twist (grasshopper prep)
Curtsy Crescent Moon lateral stretch
Revolved/hovering shiva squat
IT band revolved lunge > Horizon Lunge option
Warrior 2 > Reverse > Side Angle (circles/binds)
3 LD > Knee to Elbow x 3
Fig. 4 Downdog (twist option) > Scorpion sting
VINYASA OTHER SIDE

𝙲̲𝚘̲𝚘̲𝚕̲𝚍̲𝚘̲𝚠̲𝚗̲
Down dog > 3 leg dog > fig 4 Downdog
Fig 4 Tabletop + come upright into:
Fig 4 Camel + backbend + twist
Double Pigeon OTHER SIDE
Happy baby
Supported bridge + Fig 4 legs + options (legs up wall, plow, extended bridge)
Windshield wiper + banana (mermaid option) OTHER SIDE

Savasana

02/20/2026

Here’s the warmup (*video sped up slightly) from my Revolved Fig. 4 Flow sequence — designed to unlock hips, activate deep stabilizers, and prepare the body for twisting, balancing, and expressive transitions.

This series is for those who want to explore intelligent, creative movement beyond standard sequencing.

Each phase builds progressively toward deeper strength, mobility, and integration.

Full written sequence below. Follow along for the complete video series, including standing flows, peak transitions, and cooldown integration.

Save this for your practice or teaching library!!

Warmup
Happy Baby
Reclined windshield wiper twist
Reclined Fig. 4 (bring to chest) +ankle circles
Twisted Fig. 4 Short Cross Crunches (elbow to crossed ankle)
Side-Lying Fig. 4 (option chest/shoulder stretch)
Twisted Fig. 4 Long>Short Cross Crunches + rock up
Seated Extended Fig. 4
Twist toward crossed ankle
Marichyasana
Twist/Hinge toward crossed ankle
Baby Wild Thing + turn to face back
IT Band stretch (keep crossed legs)
Cow-Face cats/cows
Twist (option revolved tiger)
Press foot of back leg into mat & step
Lizard lunge
Malasana OTHER SIDE

Standing Sequence 1 & Shape Prep
Revolved Chair > Lunge > 3LD > Vinyasa with chin/chest * 2 (one each side) OTHER SIDE
DD + baby Fig. 4 Shape (practice on each side)

Standing Flow 2
Chair
Baby Fig. 4 Chair + Twist
Curtsy Crescent Moon lateral stretch
Supported shiva squat
IT band lunge + step out
Warrior 2 > Reverse > Side Angle
3 LD > Knee to Elbow x 3
Fig. 4 Downdog > Scorpion sting
VINYASA OTHER SIDE

Peak Standing Flow
Chair
Full Fig. 4 Chair + Twist (grasshopper prep)
Curtsy Crescent Moon lateral stretch
Revolved/hovering shiva squat
IT band revolved lunge > Horizon Lunge option
Warrior 2 > Reverse > Side Angle (circles/binds)
3 LD > Knee to Elbow x 3
Fig. 4 Downdog (twist option) > Scorpion sting
VINYASA OTHER SIDE

Cooldown
Down dog > 3 leg dog > fig 4 Downdog
Fig 4 Tabletop + come upright into:
Fig 4 Camel + backbend + twist
Double Pigeon OTHER SIDE
Happy baby
Supported bridge + Fig 4 legs + options (legs up wall, plow, extended bridge)
Windshield wiper + banana (mermaid option) OTHER SIDE

Savasana

02/18/2026

Grab a wall and try this one!

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Tarpon Springs, FL

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