Bow Pose: Hip Flexor Release

Intermediate I

This class is part two in a 4-part series taking you to bow pose (dhanurasana). Moving on from what you learned in Bow Pose: Core Strength, Rachel alternates between a brisk hatha flow and a series of deep, long holds, warming the body up so you can release the hip flexors and the front of the pelvis, ultimately making it easier for your pelvis to tilt back and your body to move into a backbend. This class also has a peak pose, dancers (natarajasana) and will prepare you for the next classes in this series: Bow Pose: Open the Shoulders, and Bow Pose: Ready for the Peak!



Existing Comments

June 4, 2021

6/4/21. Revisiting this class - my rusty hips + hip flexors needed some attention and this class delivered. I am sure I'll be feeling it tomorrow! Nicely paced and packed with Rachel's excellent cues. Thanks!

ruth lewis
February 26, 2021

What a wonderful class! Fabulous smooth flow, super-clear instructions, nicely challenging, delivered with a lovely compassionate spirit. Thank you

February 2, 2021

I love all of Rachel's classes! This one is excellent, it left me feeling both energized and relaxed.

ruth lewis
January 2, 2021

a beautiful class with a lovely rythmn to it. Thank you.

December 31, 2020

Love your classes! I can't for the life of me get my shoulder to dip under my thigh! I'll keep trying because that pose looks so wonderful!

Rachel Scott
December 31, 2020

Hi Bob! That may be about proportions...:) if your hips don't like to be flexed (that is, it's hard to draw your knee to your chest) or your torso is longer, it'll make that challenging to do! One thing you can explore is turning your front foot out or taking your feet wider? For some folks, that will allow them to get a little closer :) Happy New Year!!!

November 30, 2020

This class was just what I needed for a reset today. I feel much more open, relaxed, and positive. Thank you!

Ana Lucía
August 10, 2020

I loved the clear instructions and quick pace.
Everything about the class felt good, thank you so much.

June 27, 2020

This was an excellent class even for a beginner-intermediate person. I really enjoyed the synchronous breathing with each movement. Thank you Rachel!

Sharon Sable
May 22, 2020

Rachel is truly wonderful teacher. I can't say enough good things about her knowledge of anatomy and the ease of following her cues. Another masterfully taught and much needed practice... Thank you!!!

May 20, 2020

I love the sequencing and ques in this flow.

May 9, 2020

This well-rounded class goes great with running! My whole body feels eased up (hip flexors certainly included, but not limited to). Rachel has a gift for teaching subtle actions that enliven each pose. Thank you!

November 20, 2019

I loved this flow. I loved the tic toc (so simple and yet it felt so good) and I loved the hip openers. Thank you :)

November 18, 2019

Hi Rachel,
Love this flow! And your voice, soft and clear. Thank you very much!

October 5, 2019

Thank you Rachel. I love your cues. It makes me work the pose in a whole new way - less passive and more active. More successful too.

July 12, 2019

I ride a bike a lot - 10+ miles a day - so this was awesome

May 5, 2019

It help a lot. I am very thankful because of this video. This was perfect for me. I will recommend this to my friends. Thank you so much.

February 19, 2019

I have really tight hips from my office job and combining that with running my problems got so bad I could hardly walk with out severe pain. Yoga is the only thing that has helped me and this class is perfect to release all the tightness in my hips.
Thank you so much for this class. <3

January 6, 2019

Thank you Rachel, I replay liked this class, the asanas perfectly work with each other and the final stretches are perfect for what was practices before :)

September 22, 2018

Like many people with desk jobs who also run/bike, I have tight hips. Frequently, I have lower back tightness because my hip flexors are stressing my lower back. This started years ago during preganancy and continues 20 years later. Today, I had a deep release like nothing I've ever experienced. My back feels amazing!

Rachel Scott
September 24, 2018

Hi Teri!
I'm so happy to hear that this class helped with your hip flexors. I have tight hip flexors too and it's amazing how much they can jam things up! Thrilled to hear this was yummy for your back :) xo

September 12, 2018

I really, really enjoyed this class. Great pacing, juicy holds that perfectly warm you up for Dancer. Not too strenuous, but just enough of a practice that you feel very grounded and warm.

Rachel Scott
September 14, 2018

Yay! I'm happy to hear that this class felt good in your body. (I love the word "juicy" to describe the practice ;))
Have a beautiful weekend!

September 5, 2018

Excellent class....great flow and I feel super strong!

July 17, 2018

Such a great class. Amazingly led with warm and juicy poses. I love all the guidance to get the most out of each movement. Thanks!

July 10, 2018

Another wonderful class by Rachel Scott! Clear instructions and great cueing keep me coming back. What a treat to have a nice long shavasana at the end. Now feeling fully refreshed. Love what my body can do with Rachel's guidance - feels like I gain a little bit more flexibility with every class.

June 29, 2018

Ahhh....clear instructions allows me to follow at a brisk pace. Love it. I'm going to do more Rachel Scott classes. Thank you.

June 4, 2018

First time back taking a class in 6 months. Enough challenge, great flow and centering. Thank you x

May 26, 2018

Thanks Rachel, you are a wonderful teacher. Clear and helpful instruction, calm energy. Working on stretching my super tight quads, this was a great class for that.
February 1, 2018

This was accessible, yet just the right amount of challenging this morning. Thank you.

Becky in TX
January 15, 2018

This and part one are my comeback from the flu. I planned to start the year with the 30 day challenge; 4 days in other plans presented themselves. However, I found this to be the perfect restart. Being sick gave my lower back a rest. These classes with Rachel's calm and clear instruction are bringing me back strong. I'm looking forward to tomorrow!
I feel good! Thank you

January 9, 2018

I've had lower back problems for a few years now and have been working to strengthen and increase mobility. I've always been cautious to make sure I don't tweak anything, but lately have felt like there is a little space available. I wanted to try to start more back bending and this class (and Part 1) has been perfect! It's the first time I've been able to do any back bending (beyond baby cobra) that didn't make my back feel compressed and uncomfortable. Thanks for the awesome classes!

January 8, 2018

Fantastic body workout. Your words and teaching style are making this truly enjoyable.
Thank you Rachel and DYWM!

Melanie Lichtinger
December 3, 2017

Loved it all around! Had me so focused and enjoying the flow.
Looking forward to the next parts.
Nice to re-discover it here in the 30-day challenge (catching up with this sequence that I missed in Nov, and discovered gem #1).
Thx Rachel and DYWM, and Uplands Park!

December 1, 2017

Hi Rachel, I loved this class, thank you so much! The sequence order and build up to the peak pose felt so good in my body and spirit!

November 6, 2017

Fantastic class! Great instruction and flow.

November 5, 2017

I am so pleased with this class and series! It is easy to follow with some challenge. Such a great way to start my day. Looking forward to trying the third class tomorrow. With graditude!

November 4, 2017

This is such a great full-body class that really leaves me feeling stronger and more centered. It's already a go-to class in my schedule. Thank you, Rachel!

David Procyshyn
November 4, 2017

I fully agree. I love this class because of how strong and centered it makes me feel. It's a really smart, thorough, well-taught flow.