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Hip Flexor Heaven

Intermediate I
Instructor:

This class targets the hips flexors, a common problem area for many, including runners, athletes, people with desk jobs and those with hyperlordosis. David guides you through a class that builds gradually toward a final series of deep openers for the quads and psoas muscles, starting and finishing with a guided relaxation.

This can either be done as a stand-alone class or as Day 15 of the Daily Dose 30-Day Intermediate Yoga Challenge.

Equipment:
  • Block
Style:
  • Hatha Yoga
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care

Comments

Existing Comments

lindaswany
lindaswany
January 26, 2017
Comment:

This targeted entirely new areas in the front of the hip. I used to assume hip flexors meant variations of pigeon, but you didn't even go there. Helped me isolate tight areas that have impeded my flexibility in other poses. So glad it was part of the 30 day challenge, or I might not have noticed it. Thank you!

mollybmoon
mollybmoon
January 26, 2017
Comment:

Phew! This 35 minutes helped me where I needed it. I always feel calmed and respected after listening to David's voice. thank you for this. I've done almost every day - except when I went to DC for the big march - and I feel competent and balances.

Melanie Lichtinger
Melanie Lichtinger
November 13, 2016
Comment:

Another excellent class by the water (loved the sounds of the waves, and of the pebbles when you moved, David) - ahhhh!
Much needed and appreciated stretching of the hip flexors - great remedy not just for runners, also for cyclists and desk sitters like myself :-) Lots of variations, and good to notice which side is more open, and aim for balance.
The only reason why I only gave you 4 instead of 5 stars was because you forgot to do the counterstretch (I always love those and find them so important - thank you for integrating them!) in the end on the second side, and the transition into savasana was too fast for me. I needed and did a few side twists first. Other than that detail, excellent and bookmarked to re-visit often.
Big gratitude for these classes!

Heidiyogi
Heidiyogi
November 1, 2016
Comment:

u've made my day. I really feel the opening . Thank you , Namaste

jessiemayp
jessiemayp
October 28, 2016
Comment:

Hi David, thank you so much for the class! Unfortunately at minute 27, I am unable to get into the pose due to pain in my achilles tendons. Do you know any way in which I can address this? Namaste!

DeniseCS
DeniseCS
October 6, 2016
Comment:

Thank you David for another incredible class. I love your voice and your commentary and pose descriptions are the best. This realm opened up my hip flexor sand gave relief to my lower back.

LucyHB
LucyHB
October 3, 2016
Comment:

I've been doing lots of David's classes, along with Fiji's Yoga For Runners and Yoga For Atheletes classes, in preparation for my first marathon. Did the marathon yesterday, and today I did this class, along with David's Healthy Hamstrings class - now feel much less stiff and sore. I really credit Do Yoga With Me with keeping me injury free while running, and have enormous amounts of gratitude to all involved. Thank you David!

goldgirl202024
goldgirl202024
September 11, 2016
Comment:

more of a (experienced) beginner video but i like all the unique stretches! did not take hard breathing i was able to do it even tho im sick great video(:

philjw3012
philjw3012
March 3, 2016
Comment:

I liked this video, but at the end he forgets to strecth out the left leg as he did the right leg, by holding the toes and tucking the head towards the knee.

sc8tty
sc8tty
February 11, 2016
Comment:

I broke my ankle about 9 months ago, plus I've had hip flexor issues for a few years now. This class really helped loosen up some tight areas. Thanks David.

frogmonkey
frogmonkey
January 11, 2016
Comment:

My right psoas is SUPER tight, and this class really helped to stretch to it. I spent a little bit of extra time in each pose that stretched out the right side. Definitely going to be doing this one regularly! Thanks David!

cirvine06
cirvine06
January 9, 2016
Comment:

Great class! I have been doing a lot of the beginner classes, but this was a nice transition to an intermediate class; not too difficult, but definitely more work and took more concentration!

bethoppliger
bethoppliger
December 12, 2015
Comment:

Thank you. I have lordosis and I run steps out a lot. This class was wonderfully paced, gently taught but challenging in all the ways necessary to get my hip flexors stretched out. Thanks for the important reminders about engaging the gluts - boy does that make a difference. Thank you for all you do. I have benefited enormously from the classes on this site and told many people about it!

jordanyoga
jordanyoga
December 3, 2015
Comment:

Thank you David! This class was such a wonderful help for my never ending hip tightness. I felt such relief at the end of a long workday doing this class.

Cheyenne
Cheyenne
November 14, 2015
Comment:

This was a great find! I'm a weighlifter so nothing beats yoga to sort out all of my tight spots! And this area is particularly easy to tighten up and for me is very prone to injury if I don't stay on top of my mobility! Thanks!

Ton.cook
Ton.cook
November 5, 2015
Comment:

I have had a glute injury for nearly 6 months and it hasn't been getting better. Physio, injection and not running hasn't helped. I've been doing this class every morning this week and my glute and hips feel amazing! I'm now excited about getting back to running but also continuing with these yoga classes. Thank-you!

CreativiTea
CreativiTea
October 29, 2015
Comment:

Thighbones Kneecaps Hips
Deepen stretch, master release.
Yoga at seaside.

Shumit
Shumit
October 5, 2015
Comment:

This class is phenomenal. Thank you so much. Om Namah Shivaya.

Teo
Teo
September 9, 2015
Comment:

Hi David, I enjoyed both mentally and physically your class. Thank you for the clear guidance and slow pace.
I have a question regarding tight hips. Is it possible to have naturally tight hips and there is no much one can do to open them and become more flexible? I have been trying to open mine for the past 3 years and I feel that they are still very tight.
Thanks
Teo

David Procyshyn
David Procyshyn
September 10, 2015
Comment:

Thanks, Teo.

Yes, it's possible to have tight hips. Or tight hamstrings, groin, back, shoulders... etc. We're all born with our little quirks and certain areas are just more responsive to stretching and strengthening than others. Mine tight area is my hip flexors. Everyone is different, but I find that I can see progress if I stretch them every day. It has to be every day, or I don't really get anywhere.

So you might want to try that. Be aware of how your body is responding, though, so you don't over do it. And be ok if you still don't see results. :-)

Take care,

David Procyshyn
DoYogaWithMe Founder

azndomer23
azndomer23
July 20, 2015
Comment:

Hi David,

I really enjoy using doyogawithme.com. I found this video in particular to be very helpful for someone with tight hips from running and sitting at a desk all day. I do have one question for you. When doing the stretches where you are sitting back on top of one of your feet (starts at about 27:39 in the video), is it common to feel a lot of strain on the top of your ankle, even with a prop underneath your hips? The strain on the top of my ankle is the limiter of how far I can go in the stretch (which for me is really not going back at all). I'm curious if it's because I'm doing the stretch wrong, or if it's a fairly common issue that can be worked out over time. Any advice/ tips would be greatly appreciated. Thank you, David. I love the site!

Scott

David Procyshyn
David Procyshyn
July 21, 2015
Comment:

Hi Scott.

Yes, that's common, particularly if your ankle joints are tight. Try rolling up a small towel and placing it under your ankle when you do that quad stretch. You may need to find the right thickness through trial and error.

Cheers,

David

flowlikeh2o
flowlikeh2o
July 19, 2015
Comment:

I have chronic hip/back issues from a history of muay thai, work and auto accidents, and being a professional student (many many hours on the computer). The hammies/hip/lower back video has been incredible, but realizing my psoas and related connective tissue is extremely restricted on one side, I decided to try this video.

Your instruction on how to align the femur and pelvis before firing the glut has finally allowed me to stretch the psoas on that side in a way that reflects the type of dysfunction I experience. In other words, the compensation in posture I've developed has made it very hard to stretch it c orrectly. However, this video was incredibly intense, and I had trouble making it through.

Do you recommend another video before continuing with this, or should I just focus on form and getting the best stretch I can, in the beginning of the poses without trying to dive deeper into them?

Thanks so much.

David Procyshyn
David Procyshyn
July 20, 2015
Comment:

It sounds like you're making some good progress. I would recommend frequently stretching out your hip flexors throughout the week. A few times a day wouldn't be too much, as long as they aren't getting sore. Keep doing this class, but don't push it too much until you feel like your hips have a little more mobility.

It'll come. Sometimes it just take time.

Cheers,

David
DoYogaWithMe Founder

beccaloove
beccaloove
June 29, 2015
Comment:

This is hands down THE most effective class on this site for me! I've been dealing with a chronic back injury for 3 years and have developed extreme pain and tightness in my hips. This class opened my hips up so beautifully. The class was incredibly thorough, progressive, and David was so knowledgable... My hips have never felt so relaxed and I can actually feel the flow through my feet. I had no idea I was so blocked until releasing it all in this amazing class! I'll definitely be practicing this class every week.

Jhoanna Mukai
Jhoanna Mukai
June 24, 2015
Comment:

Love the class! The details of how the muscles should be activated really helps me feel the same pose I've been doing on a deeper level.

stacey2545
stacey2545
June 13, 2015
Comment:

This class is the perfect counterpoint to your classes for the hips, hamstrings, and back. Too often when people have pain and tension in the glutes and low back, they focus on stretching the muscles on the back of the body, forgetting that those muscles are affected by the counter pull of the front. I've been struggling with a disc issue in my lumbar spine for the last year and had hit a recovery plateau. Just the improvement I've had the last few days as I've done this class and your two for the hips and hamstrings is amazing. My posture has improved. My hips are looser, my back stronger. And your cues for downward dog have fixed an alignment issue that has aggravated my shoulder for years. This whole class felt amazing AND gave me a more intense workout than I've been able to do in over a year. Thank you so much!

sungreen
sungreen
June 10, 2015
Comment:

Namaste. I will use this regularly as I suffer chronic bursitis in my hip. After this mornings workout, I was having some hip pain and felt the need for a good stretch- this session was AMAZING! Thank you kindly :)

AnthonyO
AnthonyO
June 2, 2015
Comment:

David, I've never had such an effective and soothing yoga session (at home or at a studio) as I just did with your video above. Your explanation of the fundamentals is spectacular, the pacing was great, and you have a very soothing approach in the session. Thank you 1,000 times.

Becky in TX
Becky in TX
April 8, 2015
Comment:

David,
Your pace and voice were soothing. I approached this with hesitation but left with a sense of reassurance and new life in my hips. I do have a problem with the muscles down the back of my thighs cramping when doing that typical runners stretch, while grabbing my foot behind me. I feel that continuing to visit this class will help me work that out. The wide leg stretches between each set really helped release those cramps and lengthen the muscles.
Thank you this was an unusual sequence in a great way,
Becky

DeanaLouise
DeanaLouise
April 7, 2015
Comment:

I really enjoyed this class. So easy to fit this session into my work day! I think the way you guide and cue things is awesome! Thanks so much:)

branwine
branwine
March 3, 2015
Comment:

I have had some painful issues with my left hip for a few months now. Getting a new bed should help. But I have to say since I started using the practice in my daily yoga practice it has helped so much! I thought I was going to have to go see a Dr about it. But it turns out it was just really tight and needed to be strengthen. Thank you so much!!
Brandi
Los Osos
California

yogamumaus
yogamumaus
February 14, 2015
Comment:

It's been a while since I have done this tutorial and my hips feel wonderfully relaxed. I was able to see how much my flexibility had increased. I feel lighter and happier...less congested in the hips.

Nikki Marie
Nikki Marie
February 11, 2015
Comment:

I will use this regularly. This is really important, especially after a night of back squats and box jumps. Thank you David. I really appreciate you!

Lorilai
Lorilai
February 1, 2015
Comment:

Excellent pre- or post-Olympic weightlifting. Mobility is so key for us to move weight quickly and efficiently. I'm always searching out the best movement practice for my hips. This is quite good within straining my ankles or knees much, especially if I'm using the pad as added support/height.

janelleleclair
janelleleclair
January 29, 2015
Comment:

I'm a snowboarder and just finished a big day riding on the hill. This was a great class to stretch my hip flexors which get a solid workout while snowboarding. I like that there was a bit of shoulder stretching as well since those get stressed while riding too sometimes. I'll be doing this one again, thanks!

DarlingLaura
DarlingLaura
January 9, 2015
Comment:

I haven't done yoga for a while and chose this tutorial to get back into it, as it was quite short. It was very challenging in parts and I'll be doing it again to see how my flexibility is improving. Already feeling looser.

lauraclev
lauraclev
November 9, 2014
Comment:

I just found this site and this was a wonderful class -- as a runner and climber, this was exactly what I needed. Thank you!!

Brwayne244
Brwayne244
November 3, 2014
Comment:

thank you for the opportunity to take a new class and push myself to find more flexibility, acceptance, and commitment.

Sarah NN3
Sarah NN3
September 29, 2014
Comment:

David, thank you for this new video! I have been loving your site for a over a year now. You make it easy for a busy homeschooling homeopath to find time in my day for yoga. I always find that, on days when I do yoga, I go about the rest of my day feeling much more centered and calm. I love the variety of videos on your site and the many videos for intermediate yogis. Your cuing is perfect and makes it easy to get in and out of some of these poses which are different than the typical poses used in many yoga videos.

I do have a couple questions for you:
-When in the pose with legs spread wide, doing a forward bend with the hands clasped behind the back, what is the priority for the arms? My shoulders like to go past the point of vertical, more down towards my head (which is near the ground); is the intent to be stretching up towards the ceiling instead?

-Also, in the same pose, when my head starts to rest on the ground (later in the practice when my muscles and tendons are more warmed up), would you suggest that the head/neck stay in a neutral position, or is it fine to roll onto the back of my head?

Maybe the answer is just to do whatever feels good, but I'm a detail-oriented person :)

Thank you,
Sarah
nourishedandnurtured.blogspot.com

David Procyshyn
David Procyshyn
October 1, 2014
Comment:

Hi Sarah.

First, thank you for the kind words and great feedback.

To answer your questions, you are right in your last comment, it's what feels good. It sounds like you have great flexibility in your shoulders and legs, so if you are able to raise your arms so they end up going behind your head, then that's fine. It's important to point out that you don't need more flexibility there, though, so there's no need to push yourself. And yes, rolling onto the back of your head is fine, as long as you aren't putting any weight on the head.

Take care,

David
DoYogaWithMe.com Founder

Sarah NN3
Sarah NN3
October 2, 2014
Comment:

Hi David,
Thanks for the pointers about not needing to increase flexibility in the shoulders (so I will just let my arms go where they are comfy but not try to further the stretch) and about not putting weight on the head. I'm so glad I asked, as these are the types of things I would have found out in an in-person class but that can be missed in the online experience!

My flexibility seems different than many; the hardest stretch for me is forward bend with the legs together. My hamstrings are naturally the tightest muscles in my body. I've seen so many people that naturally can just bend forward and put their hands on their feet or the floor, whereas I had to work up to that and still find I am tightest in that stretch.

My back, hips, and shoulders, though, seem to be much more flexible than is typical. So it is interesting because there are some poses that many people find very beneficial that do nothing for me, such as the standing side-stretch pose, where the body is in a warrior 2-type position with the back arm stretching up over the head towards the front of the mat. I can never feel any stretch in that pose at all, so I just focus on getting into good form and breathing. Triangle pose, on the other hand, is a huge favorite for me.

Thanks again!
Sarah