Yin Yoga for the Hips and Hamstrings

Intermediate I

The deep release you experience from yin yoga can stay with you for days, and Sarah's choice of yoga poses for this 60-minute yin yoga class are fantastic. As you can expect, deep stretches can be hard to do, but they provide the greatest sense of relief once you're done. Sarah helps you get through it with her gentle, encouraging guidance and her soft smile. Note: to learn how to make your own bolster at home, click here.



Existing Comments

February 11, 2021

Great Class Sarah. I enjoy Yin more and more. Thank you

December 24, 2020

Thanks so much. Great practice. Helped me recenter and open my heart and hips.

October 18, 2020

Excellent class. I struggle so much with Frog, and for the first time I was able to really find that sweet spot and release fully into the pose. Thank you!

Miguel Guilherme
May 2, 2020

Thank you so much. The words you transmitted were in complete harmony with my thoughts during the practice.

March 23, 2020

What a great class and it went by so quickly I was shocked when it was already time for savasana. Thank you so much for this gem. I immediately recommended it to my friends!

March 18, 2020

Beautiful practice to bring me back into myself. I especially appreciated the deep hip openers. Namaste.

February 2, 2020

Very strong and challenging sensations to move through in this practice, but it is amazingly effective and does offer some very deep releases. Felt great after I pushed myself a little too hard two days in a row after being inactive for a few days beforehand. I even feel more energized. Thank you, Sarah Jane and DYWM, as always!

Tranquil One
January 7, 2020

Found the class slow initially though can definitely feel the benefits of the poses held for long durations. The class is highly meditative and rejuvenating. Thanks Sarah! This is a beautiful practice and I will do it again!

July 24, 2019

Fantastic! I agree with the comments that this is an intermediate class; I struggled - in the best way - with some of these poses. Sarah's guidance offers so many things to work on, there is a lot of wonderful room to grow with this sequence.

July 18, 2019

such an amazing class! I was feeling so sore with my legs today (still recovering from my delivery and labor after 3 months). This class got my energy back. thank you!

June 17, 2019

Wonderful and so healing for my tight hips. Loved it.

May 25, 2019

I loved the class it was challenging but well worth it. I would like to see more Yin Yoga offered if possible, I feel that my body responds best to this type of yoga. Sara is a wonderful teacher I love her instruction and voice. Thank you for your site, I have not seen my chiropractor in a year.

March 2, 2019

I just finished this class, A M A Z I N G ! I think of my self as a beginner but realize that I have been doing some kind of yoga for about 3 years. I do practice every day so maybe I am not a beginner anymore. My advice just take it slow and don't push you will be so happy with this class and the instruction is very clear.
Thank you, Thank you, Thank you!

August 1, 2018

I agree with many of the comments that have already been left- this was a wonderful, powerful class that gave me immediate, noticeable release in my hamstrings. Thank you Sarah! I loved the challenging sequence of postures, and will definitely be coming back to this class.
That said, I do NOT think this is a beginner's class. As a yin instructor myself, I hesitate to say that yin is ever a beginner's class, and I think that most of the poses used in this class were among the most difficult in yin. I'm worried that beginning yogis could injure themselves doing this class. Just because yin is slow does not mean it is easy!
Thank you again, Sarah, for a class that was challenging both for my body and mind. And a word of caution to fellow yogis :-)

August 18, 2018

I took the yin class for the arms and shoulders and some days after this yin class for the hips, and there is a huge difference in intensity between them. Both are excellent, but I really thing that this class should be upgraded to an intermediate level: it can be really hard even for a flexible person with yoga experience. Namaste!

Tina S
May 14, 2019


I just did the class for the first time. It still says Beginners. I couldn’t do all the extended poses., but I still enjoyed what I could do. I can see myself doing this again in the future as I progress with my practice.

Rakti Devi
August 1, 2018

Very deep and powerful, yet gently guided.
Showed me how tight my hips really are so will do this regularly.

June 27, 2018

Thank you for this offering of Yin yoga.
I'm an experienced Yin practitioner and have been really enjoying the classes on DYWM. For some time now, my yoga practice has been non-existent. Recently, I found your website and a tonne of inspiration - so thanks to all the teachers making yoga available to people like me.

This particular class offers some rather advanced Yin postures that for whatever the reasons, the teacher really did not offer enough supportive direction on prop use. It's beautiful to see Sarah demonstrate the full expression of the poses, and if my body were as open as hers, maybe I would have had a different experience of the class.

I just can't give my "props" for a class that missed the opportunity to think about who does these classes, what bodies that are not as open need for support, and to SHOW this.
As a dude who really appreciates what is being offered here, I do not want to appear ungrateful. I simply think that a class called beginner should be presented with a "beginner's mind" -- and this class didn't do it for me.
Or, do I just have "angry hips?" lol.... no, I needed more guidance to use more props.

April 19, 2018

I have never done a yin class before. That was powerful! Thank you so very much.

April 6, 2018

My hips and hammies have definitely missed my yin practice! So glad I chose you class today Sarah Jane, thank you. I feel quite loose and waaaay less emotional and more centred now. Namaste.x

February 19, 2018

I found it a bit too challenging and confusing despite having done similar exercises, felt unsure if I was doing things right, or I couldn't find a way to ease up when I found it too hard. I almost gave up but realized I was halfway through and I'm glad I stuck with it. I feel much better, and open, but still feel it was little less user friendly than the other videos. Thank you for your time

September 15, 2017

Thank you Sarah that is a wonderful class. My hips feel incredibly stretched. I can see a lot of benefit in making this a regular practice.

August 17, 2017

An excellent class! Just what I needed today and perfectly guided- thank you Sarah Jane! xx

August 5, 2017

My knees ache after this particular video. I believe more instruction on how to hold the pigeon pose properly would have been beneficial. Other videos with the same pose do not cause me the same pain afterward.

July 20, 2017

I like some of the other yin classes on here soooo much better for real relaxation with stretching benefit and loving yourself. This felt more like a restorative class with not enough guidance on how to use props to help the student relax into the poses. Too deep and strenuous for what I like to do yin for.

Helen Alford
May 31, 2017

I love this class and the one for shoulders - it really helps my practice, to stay still and to rebalance. Great teacher and great class.

May 23, 2017

WOW! I have way too much yong...sitting still in this was beyond intense for me...This will become an every other day practice for me

May 21, 2017

I actually started to cry settling into one of the first hip poses. I felt a deep release with these stretches. Later in the program she says something about not having reached the fullest expression of your yoga practice if you don't laugh or cry! Amazing. Thank you.

February 20, 2018

Its common to hold emotions in certain parts of the body! Yoga and massage can help release the emotion held in the muscles!

April 15, 2017

I had a baby around three months ago. I found this video pretty intense. I had to stop and take some breaks during certain positions. I was surprised to find how each side was different. I had way more flexibility on one side than the other. I felt really amazing after I did this video. Thank you.

March 27, 2017

Such a wonderful release. I have been having hip pain for the past week. During stressful times, that's where I carry my tension, and this practice was really able to help me open up and relieve some pain. My hips felt so good in the end that I couldn't help but laugh, and I had a big smile on my face during savasana. Thank you, Sarah, for this practice and your gentle, but highly effective, way.

February 26, 2017

I know my hips/hamstrings are my weak point. This type of yoga was new to me and intense. I had to stop halfway through- that warmth in the joints was very real! Walking around my apartment I could feel a huge difference between the side that was stretched and the side that was not. An hour later I went back, finished the session, and now feel balanced. Her commentary is very helpful for a newbie. Thank you!

February 25, 2017

Deep, deep, deeeeeep emotional tension released from my hips during this practice. I can't say it felt "good" necessarily, but it did feel significant and gave me access to an even deeper tension for me to begin working on releasing. Thank you so much for this class, I'll be doing this one again for sure. Namaste.

Paul Laurie
February 16, 2017

I just finished my first DoYogaWithMe. I feel amazing. I started yoga because of hip inflexibility. I will be using this video to continue to release my hips.

Thank you

February 13, 2017

I have crazy tight hips, inner thighs, and hamstrings. I am super body and find traditional stretches don't go deep enough. Wowza! This did the trick. This is not for the faint of heart though.

February 9, 2017

I woke up with sharp pains in my inner thigh/groin area today and decided to try this class. Wow - I can't believe how much tension I was holding in the entire hip area! It's all been released now, the space feels incredible. Highly recommend this yin class, thank you!

Sofia Esperanza
January 21, 2017

This was my first yin yoga class and it was very relaxing! I have very tight hamstrings, so this class was perfect! Thank you!

January 7, 2017

Great routine. I'm a runner/cyclist with incredibly tight hamstrings, this class allows other classes and poses to be more effective.

December 19, 2016

One of my yoga instructors recommended Yin Yoga since my range of motion has been limited in the past year due to a hip fracture/surgery. Although this practice is quite difficult for me (and still need to make some modifications), I can tell after the class how much it has helped. Thank you so much Sarah. I know healing is occurring every time I come back to this class.