Restorative Yoga for the Hips

Beginner I
Satiya's calm guidance, great pose choices and relaxing presence makes this class a perfect choice for anyone wanting to release deeply held tension in their hips. The hips can be tight for so many reasons, often emotional, and Satiya provides the encouragement and space to let go. If you don't have a bolster, learn how to make a bolster at home.
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Comments

Existing Comments

HannahA
HannahA
November 7, 2021
Comment:

My hips have been painful and I've been worried about arthritis (I'm 69 yrs. old). I decided to give this a try. I didn't realize just how tight my hip/groin muscles are! I will do this regularly. Always love sessions with Satiya.
Thank you!

jonathonlee
jonathonlee
March 17, 2021
Comment:

Thank you, Satiya. This is exactly what I needed to release the twinge in my lower back. The balance between yin forward-folding and the resting back fold at the end did the trick. I found it helpful during the second forward-fold position (with legs stretched out) to modify it for myself by doing a kind of seated happy baby. I was able to support myself folding forward that way. (I have great difficulty folding forward from my hips). Thank you again! I'll come back to this one regularly.

Bev2009
Bev2009
February 9, 2021
Comment:

I struggled with the opening poses--even with bolster and blankets and some pillows I could barely achieve the postures. My hips were indeed screaming. Is it a good idea just to keep trying, or to do other stretching classes first?

David Procyshyn
David Procyshyn
February 12, 2021
Comment:

Hi there. I'm not sure without seeing you in the pose, but I would say if you are unable to modify the pose so your hips aren't screaming, you could do the other poses or find similar, more gentle versions that stretch the same area of your body.

Bev2009
Bev2009
February 15, 2021
Comment:

Thanks for replying. So--though my hips did protest mightily in the opening poses, my low back and hips were pain-free for the first time in weeks! I repeated the class a few days later and found I was able to adapt the poses slightly for less intensity. The main thing I'm doing is adding several pillows and a folded blanket to the bolster so I'm well supported as I lean forward. What's curious is that I've been practising yoga for 20-45 minutes a day for the last 3 or 4 months, including many of the hip stretching/opening classes you offer, and I'm still so very tight in the hips and low back. Any suggestions? (I also see a massage therapist and a chiropractor, and walk 4-6 km/day.)

David Procyshyn
David Procyshyn
March 2, 2021
Comment:

That's great to hear! Adapting classes to suit your body is an important part of the process. Regarding the tightness, I've asked that question to myself and others for many years. For me, it's my hip flexors. They are hopelessly stiff, no matter how much I stretch them! What I've learned over the years is that the nervous system is responsible, not the muscle. And the nervous system is guided by our thoughts. I dedicate a lot more time to calming my nervous system, relaxing my muscles, then stretching them. I also do my best to keep my nervous system calm throughout the day, although this is quite challenging, especially sitting at a computer (as I am now!). The key for me is to turn down the habitual pattern that is leading to the nervous system wanting to turn those muscles on so often. It may take a long time to understand my deeper role in it, but it's so worth it.

Helen Connolly
Helen Connolly
January 12, 2021
Comment:

Really wasn't sure if this was for me at first because I have very tight hips & hamstrings, so it was difficult but wow it feels amazing afterwards!

harper2704
harper2704
November 1, 2020
Comment:

Thanks satiya.
I'm training to compete in powerlifting but also doing yoga to keep myself as mobile as possible. Been a bit lazy with it lately but have resolved to get back into it at least 3 times a week, well I decided to do this class as my hips felt noticeably tighter than normal lately (I've actually got quite flexible, open hips for a 93kg guy), especially my right one and during the first pose i actually felt my left hip muscles release and relax, i feel amazing now.

Namaste.

lucidbee
lucidbee
May 18, 2020
Comment:

I loved this and the stretches felt great. There was one thing that did not quite fit the shape of my body. I have a long back so when I did the supported squat my elbows were around 6" above my knee caps. I had to really stoop my upper back to do this. Not sure how to adjust?

David Procyshyn
David Procyshyn
May 19, 2020
Comment:

Thanks for the feedback. It's totally fine if your elbows rest higher - we all need to adapt poses to suit our bodies. Do your best to allow your heels, hips and chest to sink and you'll be fine.

Ritasans
Ritasans
January 14, 2020
Comment:

My inner thighs are so tight, but I tried. Satiya’s voice and instructions are so helpful and soothing. Good ssion.

jajabird
jajabird
February 17, 2019
Comment:

a great class with careful cuing and a perfect yin pace

caphillips93
caphillips93
July 30, 2018
Comment:

Thanks for a great hip stretch. I love the techniques with the bolster and blankets. My legs are long and it is hard for me to get into some of those poses (particularly cross legged poses). Having the bolster and blankets helped tremendously.

Akire evol
Akire evol
July 9, 2018
Comment:

My hips have been so sore lately and the gentle stretching in this routine was just what I needed. It was such wonderful release and Satiya's calm and gentle manner was soothing and nurturing. I will return to this routine regularly. Thank you.

deldred
deldred
May 8, 2018
Comment:

Great for the gluteals and hamstrings, but would love to see a restorative or yin class that had more anterior hip stretches.

beth4jp
beth4jp
March 11, 2018
Comment:

Thank you for this. Very calming voice and great positions. Just what I neeeded

Irishlove
Irishlove
January 6, 2018
Comment:

That was an incredibly delicious and delightful 35 minutes. As an advanced practitioner (30++ years), I often find myself at the dilemma of self led, challenging practices full stop. I find it is an incredibly useful tool for my mind, body and spirit to be nourished at a level that brings awareness, not challenge to me as person (and teacher). Thank you so much for this privilege. I feel reinvigorated! Namaste.

Terry B.
Terry B.
December 16, 2017
Comment:

"Feel the blood 'cursing' through your veins..." <<< I see what you did there, Satiya! Yes! My hips are screaming and this is my second attempt at your terrific class. It was actually a little better than my first attempt a week ago and I will definitely be back to keep working on it. I love when a class shows me how much work I need to do and the progress you feel when you try it again. I appreciate so much that there were not tons of poses to move into and out of. It was just enough and this will definitely be a go-to class for me. You have a lovely, soothing voice. Thank you!

Sueloruss
Sueloruss
November 16, 2017
Comment:

Some of the positions were really tough and I wasn't anywhere close to Satiya's position, but in time it will happen. My hips and back are a little looser. Baby steps...

I like her style and she is very clear on directions, and has a very calming voice.

nipper
nipper
November 13, 2017
Comment:

Peaceful relaxing restorative. This was much appreciated after my morning run in the cold. Hips, glutes, adductors, back all relaxed and happy!

adalexander
adalexander
November 13, 2017
Comment:

Exactly what I needed today! For some reason not feeling as good as I would like, and almost decided not to participate. Once I tuned in and saw the bolster, I thought I could give it a try. So glad I did. Feel much better and will continue to do these poses. Thanks!

unclejuice19
unclejuice19
November 13, 2017
Comment:

Whoa! I was looking for a challenge but was confronted with an impossibility. Try as I may the body wasn't able to contort anywhere close to what you were doing. I could have used some old guy accommodations so I could at least play along. Maybe someday but not today.

xxstarkisser
xxstarkisser
November 4, 2017
Comment:

i'm sure this would be a great class for folks with already fairly open hips and hamstrings, but for me many of the poses were inaccessible (supported yogi squat, sitting w/ legs straight out) due to my extremely tight hamstrings/hips, and modifications weren't offered so i ended up quite frustrated :(

Gemcrazy
Gemcrazy
September 18, 2017
Comment:

I have been recovering from a leg injury for almost a year. I thought I was keeping my hips somewhat open, but this class shocked me with how restricted my hip movements really are. I will use this class regularly to help improve my hip motion. Satiya, your ethereal voice and gentle choice of words got me through the tightness pain. Thank you!

egf
egf
August 7, 2017
Comment:

Thank you, Satiya! This class has really helped relieved some accumulated tension. I have very tight hamstrings so the forward bend with open legs was almost impossible for me but the rest of the postures feel really good. Namaste!

Ansui
Ansui
July 19, 2017
Comment:

Thanks so much to Satiya for this class dedicated to opening up the hips. I feel better and I will return to this class regularly.

tigrlili29
tigrlili29
July 9, 2017
Comment:

This class is like a flowing stream that gently shapes stones. I will definitely be doing it regularly until my hips and I have established a better working relationship!

pcole44
pcole44
June 23, 2017
Comment:

I have been doing yoga for years but have never experienced yoga like Satiya's. Brilliantly executed, outstanding intuitive instructions, and the peace of inner being. Bravo.

Klesner
Klesner
June 15, 2017
Comment:

I had hip surgery las dec. removal of my labrum and removal of bony growth. The joint is perfect no issues. I don't have any flexibility right now especial in inner groin area on the left is there anything that I can do help regain flexibility or will this class be enough?

Gingerspark_B
Gingerspark_B
May 10, 2017
Comment:

Thank you! This class has done miracles for my hip and low back pain.

Sea2Sea
Sea2Sea
April 23, 2017
Comment:

This is the first class I've taken from Satiya and I am so glad I did. I am a runner and my hips are extremely tight. Her instruction enabled me to work through poses that have been a struggle. Slower-paced classes are a challenge for me, but this class was worth getting out of my mental comfort zone and experience the benefits of a slower flow. Thank you so much!

dmattar228
dmattar228
April 14, 2017
Comment:

I've been having hip pain for several months after running a half marathon soon after doing a triathalon. This 35 min class is exactly what I needed! Slow but challenging if you have tight hips. My hips feel fantastic right now. I plan on doing this 2-3 times a week to see if my hip pain will ease.

AmberLove
AmberLove
April 12, 2017
Comment:

This was exactly what I needed to tackle some awful PMS cramps that go from my belly around to my aching, screaming lower back. I felt more at ease approaching it this gentle and slow way. I didn't have the "proper" bolster so I used some regular pillows and was still able to have that supported feeling.

mrswright2015
mrswright2015
April 8, 2017
Comment:

This class offered just enough quiet time for me to think about what was happening in my body and connect to the emotions that surfaced. Much needed. Thank you Satiya!