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Deep Release for the Hips, Hamstrings and Lower Back

Beginner II

This class is slow, gentle and offers a deep opening for the muscles around the hips, lower back and legs. Its pace alone allows you to sink into a beautiful state of calm. Add the beautiful sounds of Craig Paterson, master musician, and you will be lulled into a deep, lovely, relaxed state. If you are looking for more, check out our 1-month program, Beginner Yoga for Optimal Lower Back Health (need to subscribe to access).

Equipment:
  • Strap
Intensity:
Style:

Comments

Existing Comments

dorkix
dorkix
July 26, 2015
Comment:

This is the first Yoga Class I did on this site and I'm feeling sooo good after this!!! My body and my mind are completely relaxed and I'm ready to continue my day in peace. A big thank you!

Naseem Mkandawire
Naseem Mkandawire
July 24, 2015
Comment:

I have been wanting to start yoga, this was the first one that I just did and I feel light and relaxed! I have a lower back problem and this has made my lower back feel so much better! I loved the meditation at the end, it was just what I needed to quiet my mind after a stressful week at work. Many thanks.

Leela
Leela
July 9, 2015
Comment:

Thank you so much! I so appreciated this class. I had hip surgery almost a year ago and my strength and flex is so different, this helped me a lot and it's a good relaxing vibe.

dgellman
dgellman
July 7, 2015
Comment:

this is one of the most beautiful stretching yoga sequences ever!

viviLux
viviLux
June 23, 2015
Comment:

thanks for this amazing class, I will sure come back for another round, loved the stretches and the savasana :)

dove411@icloud.com
dove411@icloud.com
June 23, 2015
Comment:

David.
We (my friend Danette and I) would like to thank you for the gift of your dedication and this instruction. We both so enjoyed this class! We are buzzing with light from the practice and our hips and sacrum feel much better. Blessings and light for your gift to us and to humanity.
Namaste
Lucy and Danette
Namaste

ChrisBurnett
ChrisBurnett
June 3, 2015
Comment:

This class really worked my hamstrings. I'm trying to accomplish the splits, and I believe I found the video to help loosen the hamstrings! Than you David!

LifeIsDukkha
LifeIsDukkha
June 2, 2015
Comment:

Great video, perfect after a run. Although I've noticed that after I give a deep stretch to my hammies I get REALLY tired afterwards, is this common?

Felicity7207
Felicity7207
May 6, 2015
Comment:

I have been suffering with a back spasm related to an imbalance in my hips. I found that this video had just the right amount of intensity to get a good, deep stretch, without aggravating my back. Will be using this one again!

bstorm1021
bstorm1021
April 22, 2015
Comment:

Really like this season
Stretch in my hips is amazing
Love the way you talk us through the moves

teamstuessy
teamstuessy
April 18, 2015
Comment:

Totally agree with profnochos - this one is perfect before or after a ride.

profnachos
profnachos
March 14, 2015
Comment:

What a cure for my tight hips and thighs from mountain biking. Thank you.

SaraJohanna
SaraJohanna
February 25, 2015
Comment:

I work long days standing, walking, lifting things, and this video combined with the "Yoga for the Upper Back"-video made me feel like a new person! Love this site, love these videos, love yoga! <3

katcaldbruce
katcaldbruce
February 10, 2015
Comment:

I love the relief I feel in my lower back after this class. A gentle class with great results.

Laurielle77
Laurielle77
January 31, 2015
Comment:

I was meant to find this class tonight, after studying hard all day and feeling so overwhelmed, much of that has melted away after trying out this class.
thank you so muchxx

kimi_michelle
kimi_michelle
January 19, 2015
Comment:

Yummy restorative class! Bookmarked and will do again and again! :)

allysonqc
allysonqc
January 5, 2015
Comment:

This is one of my most frequented yoga classes on the site. As an aside, one of my favorite things is that it's entirely seated - with 3 small children and 2 dogs trying to do yoga at home is very difficult, but being able to stay seated makes it a lot easier!!! Even when I'm able to practice without the distractions, this routine gives me a great stretch. I have very short hamstrings and a lot of tightness and "un-evenness" in my hips, and it helps a lot.

Using this and a few other classes available on the site has been more beneficial overall than intense chiropractic. I'm very impressed with the variety available and quality of both instruction and production of the classes on the site. Thanks so much for everything.

LaGuiri
LaGuiri
November 24, 2014
Comment:

My lower back-upper glutes on the right side often get cramped and painful. I tried this after two weeks of aches and it worked like a miracle. I also got that "yoga class headspace", surprisingly intense as I had never got that "buzz" practicing at home. A fantastic video!

Smellyfric
Smellyfric
November 15, 2014
Comment:

This class is amazing. I dislocated my hip and injured my ql 4 years ago and this class targets all the necessary tight spots. I do it every second day to keep feeling amazing and loose.
Love the flow of moves in this class. Thank you

IreneM
IreneM
November 2, 2014
Comment:

I've just done this sequence for the first time and I love the gentle pace that allowed me to settle into the stretches. I don't think I've ever felt my lower back quite so comfortable in shavasana. Thank you - I can now go through my Sunday feeling light and strong.

Bethinbritain
Bethinbritain
September 30, 2014
Comment:

I often only get half way through this practice, as I can feel the journey into releasing so much tension and emotion. I need to often simply "be" in some of the stretches for a longer period of time. David is so gentle in easing into these stretches and poses, that I can really open up, physically and emotionally.

Thank you, David, for this class. It is amazing.

mario-gp
mario-gp
September 17, 2014
Comment:

Hi.
I'm back.
As I said before I'm doing the MMA program. That's why I came back to this video. Now I followed your tip of using a tie, since I don't have a strap. What a difference it made!
It was so good. I really loved it - the relaxation felt incredible at the end.

mario-gp
mario-gp
September 8, 2014
Comment:

I didn't feel it at all.
It was over so fast...and it was so relaxing.
I think only the directions at the beginning could be clearer, regarding breathing to beginners. The end was a little abrupt as well. But that doesn't take the fact that it was excellent.
I'm starting the MMA Program. We'll see how it goes.

Robw235
Robw235
September 4, 2014
Comment:

I have low back pain and a really tight left hamstring. I've tried this session twice (I'm new to yoga) and really found this helpful. Some of the stretches are still uncomfortable for me, but I was able to do them. Still getting the breathing down, but found the instruction well-paced and easy to follow. At the end I felt relaxed and ready to start the day. I'll be doing this one again.

yogibear9000
yogibear9000
August 29, 2014
Comment:

Although it focuses specifically on hips, lower back, and legs. Your whole body will benefit so so much from this practice. Thank you David! My friends, family, and I love your site! We will continue to share it with as many as are interested.

Mrs.HollyK.
Mrs.HollyK.
August 7, 2014
Comment:

Class was perfect I think I would prefer 2 or 3 more breaths in each stretch though. but I LOVED it! I can now lay on my back at least for now until tomorrow! I'll just have to do this again :) Namaste

bevjenn
bevjenn
August 6, 2014
Comment:

I enjoyed doing this class my first ever and i am now hooked on yoga, this was just what I was looking for to release my lower back and hips the day after weight training and look forward to doing upper body. I really like Hatha yoga, thankyou great site.

GGionata
GGionata
August 4, 2014
Comment:

So gentle yet so deep and relaxing! very nice thank you

Bethinbritain
Bethinbritain
July 26, 2014
Comment:

Thank you. This class is just amazing, I sometimes even weep with releasing my hips. One of the best hip opener sequences I've ever done.

taniavenn
taniavenn
July 6, 2014
Comment:

This was a great class. I was very impressed by the comparison in how my seated crossed legs felt before the class and how amazing they felt "after." Looking forward to doing this often.

cleo
cleo
June 22, 2014
Comment:

I've only done this video about 4 or 5 times and I'm already seeing improvements. The visualization during savasana really worked for me and I reached a very relaxed state while remaining completely aware and alert (usually I fall asleep during savasana, but I didn't even feel tired at all this time). I will be keeping up this practice. Thank you David!

stillshimpy
stillshimpy
June 19, 2014
Comment:

I've been visiting DYWM for a little over a year, and I am so grateful this site exists. I'm a beginner, recently advancing into intermediate and this video is always a friend to me. I have a permanent injury involving my Achilles on my right side, and doing this program regularly makes it possible for me to continue to advance, as well as minimize pain. It's invaluable to me.

I had no idea I could do yoga until I found your site, I'd tried in the past and failed. You site, with it's wealth of beginner videos managed to help get me through the first stages. I've had this injury for twenty years, and your site made it possible for me to regain flexibility I had thought I'd lost forever. This video is a key part of that. It's a wonderful program. Thank so you much for it.

kstone
kstone
June 15, 2014
Comment:

This is my go to after a twelve hour shift, a hike or an afternoon in the garden! Thank-you !

krshadrick
krshadrick
June 6, 2014
Comment:

I have never done yoga, but I do stretch regularly. I am almost 50 and feeling my hips are not as mobile as they once were. I am also a big girl, so taking a class is a bit daunting to think about.
I've done this class for a week each day, and the mobility is coming back into my hips and back. Took a hike today, and I felt I was striding very evenly, and felt my back working for the first time in years. This is a good thing! Thank you for this website, I appreciate it, and will support it as well. I've already told many people.

Virglee
Virglee
May 5, 2014
Comment:

This video is amazing for releasing the low back and hips. I've been suffering from low back pain lately and feel very stiff when I wake up in the morning. The exercises for the low back feel so good.

I do feel like my arms are very short to do some of these exercises, like the one where you stretch your leg straight up while holding onto the bottom of your foot I could do if my arms were 5 or 6 inches longer. I wonder if anyone else has that experience as well, or if I just have shorter-than-average arms :)

Kaoya
Kaoya
March 31, 2014
Comment:

As much as I love all the other videos on the website, this one is just... pure bliss!
I often return to it and I'm always amazed at the part "on the ground with the strap". I do the first leg, and then when you say, David, "notice if there's a difference between the legs"... Everytime, I think "It's so different it's like two legs from two different persons, I can't possibly even it out". And then... through your guidance, I even it out :)
Finally, I wanted to tell you that I find the pacing in savasana perfect as well... Sufficiently detailed to keep a beginner like me perfectly focused and allowing me to tune into my sensations.
A really, really heartfelt thank you for all of this!

Live Jazz 70
Live Jazz 70
November 27, 2013
Comment:

Who knew a yoga workout could make such a difference? I feel great! Namaste.

ConnieKay
ConnieKay
January 1, 2014
Comment:

This was my first yoga practice in 2 years - it was great. Easy to follow and strectched my hips and legs ~ felt great.

anniemac
anniemac
January 5, 2014
Comment:

I really enjoyed the practice and found myself feeling freer and more mobile with a heightened sense of vitality and fluidity which was certainly not there beforehand. Many thanks, this practice will be revisited many times again I am sure!

mish_yu
mish_yu
January 6, 2014
Comment:

Perfect for anyone with a desk job and/or knee, back injuries (like us).
Love Craig's visualizations"...tension turns into liquid and drains onto the floor...". We haven't felt this refreshed and rested after work in VERY long time.
Namaste Craig for a perfect after-work yoga session!
-Michelle & Gordon

Eliani
Eliani
January 27, 2014
Comment:

I've had lower back problems for months after moving to a new house. This was physical and mental stress. David, you're fantastic! I've downloaded the class into my iPad, and I'be been doing this class for over a month now. I can confidently say that this class has helped me release all the tension, the pain's totally gone, I can move more freely now, and my body feels great once again. No words can thank you enough. I've downloaded 2 other of your classes today, and after doing Yoga for most of my life, I can say that yours are the most enjoyable classes I've ever been to: instruction is clear, your voice is calming and what a fantastic website to allow people to access high quality Yoga classes. Thank you and Namaste from Australia!

Houndog5
Houndog5
January 31, 2014
Comment:

After succumbing to yet another back injury, I decided today that enough was enough. I have heard so many people sing the praises of doing yoga that I have taken it upon myself to see if I might benefit from trying it out. Using what I had available lying around the house (a furniture moving blanket that seemed as thick as a yoga mat, a throw pillow to help with the initial pose, and a guitar strap in lieu of a a yoga strap) I proceeded to clear the floor in my office and give this yoga thing a try. Well, as you all already know, it felt wonderful. The stretch and release of the tension in my lower back and legs is incredible. The relaxation that comes with being aware of your breathing is the most soothing thing imaginable. The final few minutes of just laying flat, relaxing to my own breath and focusing on all you have just accomplished had me driving away into a state of painless bliss. Needless to say, I will be making this a regular part of my life from now on. Thank you so very much for providing a place for beginners like me to come and try yoga without the intimidation of attending a class. I look forward to coming back again tomorrow and making yoga a regular part of my life.
Don

Suzune
Suzune
February 9, 2014
Comment:

For a long time I thought that yoga was about only dexterity, however this lesson stretched muscles I don't think I have ever stretched before. It helped me to learned that yoga isn't just about flexibility but about strength too. Thanks for the lesson, this one is my favorite so far.

eawilso
eawilso
February 11, 2014
Comment:

The last two days I've been working with a great deal of back pain. It comes and goes and I've noticed yoga stretches do alleviate it. But this video.....it is amazing. The last 46 minutes have truly made me feel so much better. Thank you

lmj872
lmj872
February 16, 2014
Comment:

My hamstrings are terribly tight, and one of my fitness goals is to lengthen them. When it comes to yoga, I prefer floor exercises as I feel like the poses are more attainable and comfortable for beginners. I feel like this video was made for me because it's floor exercises for my hamstrings. There aren't any poses here that are so difficult that I'm discouraged from doing them yet I can totally feel the stretch I've been going for. If you don't have the full 47 min to complete this video, there is an abridged 30 min version as well.

cassie1441
cassie1441
February 21, 2014
Comment:

I love this video, I have done it 4 or 5 times and today at the end I fell asleep laying there guess I was tried. Thank you and I love the site!

manue
manue
February 23, 2014
Comment:

Hello =)
I suffer from joints hyper mobility especially in the hips. I'm a very active person and I had to stop lately because of my hips. About 6 months ago I decided to heal it myself against everyone could say and I've been doing this stretching everyday on top of yoga for strength videos and slowly but surely I'll be able to play hard again. =) Thanks for your generosity and the quality of your teaching at doyogawithme! This is a petty much a life saver for me. Thank you with all my heart. =)

NewYogaGirl
NewYogaGirl
March 6, 2014
Comment:

I end up playing lots of sports and never have time with my own mind and actually stretch, and so far this video is wonderful! I love this site and I'm definantly using this for often!