Heather Heatherly’s HIIPFLOW
For me, movement is about more than just building strength – it’s about creating a body that moves with confidence, resilience, and ease through every stage of life. HIIPFLOW blends the best of yoga and strength to help you move better, feel stronger, and build a foundation for lifelong wellness. By connecting breath with movement, each sequence improves coordination, resilience, and confidence while helping you move more efficiently in everyday life. Focus on moving with control, letting your breath guide each transition, and prioritizing quality over speed.”
Forearm Plank to Dolphin
Begin in a forearm plank with your elbows directly beneath your shoulders and your body forming one straight line from head to heels. Press firmly through your forearms as you lift your hips toward the ceiling into Dolphin Pose. Pause briefly before returning to forearm plank with control. Repeat for 8–12 reps.
Breath: Exhale as you lift into Dolphin, drawing your ribs in and down to engage your core. Inhale and return with control to forearm plank.
Forearm Plank to Dolphin
Begin in Malasana with your feet slightly wider than hip-width, chest lifted, and spine long. Step or lightly hop both feet back to a high plank, keeping your shoulders stacked over your wrists and your body in one long line. Step or hop the feet back outside your hands to return to Malasana. Once balanced, briefly lift your hands from the floor before repeating. Repeat for 8–12 reps.
Breath: Inhale as you settle into Malasana. Exhale as you step or hop back to plank. Inhale as you return to Malasana. Exhale as you lift your hands, brace your core, and find balance.
Crescent Lunge Prayer Twist
Begin in a high crescent lunge with your back heel lifted and arms extended overhead. Lengthen your spine as you slowly lower your back knee to the floor into a low lunge. Bring your palms together at your heart, then rotate your torso toward your front leg, placing your opposite elbow outside your front thigh. Press your palms firmly together to gently deepen the twist while keeping your chest open, hips facing forward, and core engaged. Hold for several breaths before returning to center and repeating on the opposite side. Repeat for 6–8 reps on each side, holding the twist for two to four rounds of breath with each rep.
Breath: Inhale and lengthen through your spine as you establish the lunge. Exhale as you lower and rotate into the twist. Continue taking slow, steady breaths, using each inhale to create length and each exhale to gently deepen the twist while maintaining stability through your legs and core.
Crescent Lunge Pulse
Step into a high crescent lunge with your front knee stacked over your ankle and your back heel lifted. Reach both arms overhead while maintaining a long spine and engaged core. Bring your palms together, chest level, and lower into your lunge until both knees are deeply bent, then pulse one to two inches while maintaining continuous muscle engagement and a long torso. Complete 12–15 pulses on each side.
Breath: Inhale and lengthen your spine and establish stability. Exhale through each pulse, pressing firmly through your front heel while maintaining core engagement.
Child’s Pose Push-Up
Begin in Child’s Pose with your arms extended. Glide forward into a modified push-up position, keeping your body moving as one connected unit. Lower with control, press the floor away to return to the top of the push-up, and then shift your hips back into Child’s Pose before repeating. Repeat for 8–12 reps.
Breath: Inhale as you glide forward. Exhale as you lower. Inhale press away from the floor. Exhale return to Child’s Pose.
