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Yoga for the Hips, Hamstrings and Back

Beginner I

This online hatha yoga class is perfect for athletes who are looking for a routine they can do to lessen stiffness and risk of injury due to training. It stretches the hips, hamstrings and lower back repeatedly throughout the class, which is an effective way to quickly increase flexibility.

Equipment:
  • Strap
Style:

Comments

Existing Comments

Mim
Mim
January 20, 2023
Fivestar Rating:
5
Comment:

This one has helped release my lower back, legs and hips nicely. Thank you David.

dwflips
dwflips
January 12, 2023
Fivestar Rating:
5
Comment:

Why did I not find this before?! This is just what I need for my tight hamstrings. The music makes it so that I can really focus on the muscles that I am using and relax into it. Thank you David.

DeeK
DeeK
January 10, 2023
Comment:

Like butter... seriously good stuff! Saved.

dickens
dickens
January 9, 2023
Fivestar Rating:
5
Comment:

Just what I needed. Thanks David📿

alimpert73
alimpert73
December 21, 2022
Comment:

Haven't done this in too long; exactly what was needed after too much indoor cycling. Thanks!

1lensch
1lensch
August 30, 2022
Comment:

My favorite class and has been for years.

PNR
PNR
August 23, 2022
Comment:

Ahhh, LOVE hip openers. This felt great. I will come back to this one.

d55mw
d55mw
August 10, 2022
Comment:

Thanks David, I feel you get it. Currently going to the RMT for hip pain when I run so this is very helpful. There's a natural flow to this session which makes it really enjoyable.

Sucheta
Sucheta
May 19, 2022
Comment:

This is an amazing session. I feel so good in my neck, hips and back. Thank you.

Bizou
Bizou
March 11, 2022
Comment:

I keep returning to this class to relieve lower back and hip pain. It pushes me further than I would do with my own stretches and the release is exactly what I always need. Thanks David!

vbkim
vbkim
January 18, 2022
Fivestar Rating:
5
Comment:

Thank you, David!

Gitti
Gitti
January 8, 2022
Comment:

Whenever I get negligent in my practice I do return to David's Beginner instructions and find the culprit easily. That shows me - no matter where I see myself in yoga -
I will always be a Beginner! Thanks, David. This class got rid of the kink in my hip.

framela
framela
October 13, 2021
Fivestar Rating:
5
Comment:

Exactly what I needed after spending too much time sitting at my desk. I will make this a regular part of my routine. Thank you. Namaste.

Sooz03927
Sooz03927
May 24, 2021
Comment:

I'm a guy with very tight hamstrings and I was amazed that I could forward fold when my legs were crossed in front of me. This class seemed very good for me. I can't do a forward fold when I am sitting with my legs out in front of me due to the right hamstrings (and calves), and don't know what to do about that, especially as I can't do forward fold when standing due to orthostatic hypertension. These darn tight muscles are holding me back from mastering many of the poses I try to do when practicing with my girlfriend!

dspicer1
dspicer1
February 4, 2021
Comment:

I have been doing this video on and off for a couple of years and I really love it. The outdoor setting is gorgeous. Wondering where it was filmed

oakhazel
oakhazel
December 21, 2020
Comment:

I really enjoyed this lesson. It does end without any prompts which is a bit odd. I don't normally enjoy music with yoga but this soundtrack was very relaxing. Great hip stretches.

JMacDee
JMacDee
December 14, 2020
Comment:

I enjoyed this class and felt some good hip stretches. I would categorise this as higher than beginner level 1 as David does not give stages where you can stop along the way. I think that might be helpful for true beginners. I loved the poses and loved the outdoor setting. The class ends with no sound or word (as the previous poster noted) it's fine as long as you are prepared for it. Do try it if you want to stretch your hips (like after sitting all day).

Nikki_Paulie
Nikki_Paulie
September 11, 2020
Comment:

Mabye this is David's style, but the last two classes I've taken with him he hasn't verbally noted the end of class. We go into Savasana and then the video/music stops. I'd like some sort of "we're done" so I'm not laying there wondering why I've been in Savasana for so long! Ha! Help me out! :)

David Procyshyn
David Procyshyn
September 14, 2020
Comment:

Ha! Yes, I completely understand the feeling you're having when you're left in savasana. This is one of the very first videos that we ever recorded and back then, we didn't do a verbal ending... we simply let it trail off. In our entire catalogue there are very few videos like this, so you won't experience it very often. But now you're ready if it happens again! :-)

Jaimee_T
Jaimee_T
July 21, 2020
Comment:

PERFECT post run stretches. My studio closed due to the quarantine and I was beginning to feel tight and stiff in my hips, hamstrings, and back on my run today. Came home searched hip, hamstrings and back and found this little gem of 26 minutes. Its going to be a regular part of my training from now on.

MaryRose Metcalfe
MaryRose Metcalfe
June 2, 2020
Comment:

Loved these stretches. Thanks David. Others commented that they missed something at the end in corpse pose. I didn't even think about that as I know each of the DYWM teachers have different ways for the corpse pose - some are silent, others do a mediation, others ask students to go back to their mantra. All different, all the reasons why I love DYWM.

Norwichgal
Norwichgal
April 28, 2020
Comment:

i liked this short but effective class - an interesting flow of hip stretches. But I felt deserted at the end - it didn't finish properly. You need to end the shivasana, not just leave people with a namaste they can't read on the screen! Otherwise very good, thank you.

David Procyshyn
David Procyshyn
April 29, 2020
Comment:

Thanks for the feedback! I'm glad you liked it. In reference to the ending, this was one of the first classes we filmed and we didn't have a consistent way of finishing classes. I'm glad you pointed it out so others know what to expect.

Esther Bernard
Esther Bernard
April 18, 2020
Comment:

My hips are very painful many times a week. Then I do this video. And then my hips feel loose and happy. So grateful to you!!!!

sng4ever
sng4ever
December 4, 2019
Comment:

Loved this class - especially after weight training. Only negative the ending. We are in corpse and then.................

Sebosvisser@gmail.com
[email protected]
October 6, 2019
Comment:

One of the best classes I’ve ever found for stretching and relaxing after a long run. Thank you so much.

greentea2012
greentea2012
July 1, 2019
Comment:

A very good sequence, voted 5/5. Also a pleasant surprise there was no vinyasa.
Thank you!

mjtetrick
mjtetrick
June 11, 2019
Comment:

I have come back to this class time and time again. The gentle but thorough stretches hit all the places that often tighten up for me. Stiffness, soreness, tightness all melts away with David's calming guidance.

Floresta
Floresta
June 9, 2019
Comment:

Needed a shorter effective routine for my hips and this is it. Thank you. I also love that you incorporate music to your classes as I find it calming and focusing.

KikeAndSilvi
KikeAndSilvi
October 16, 2018
Comment:

Was looking for a short and effective stretch and this is gold. Thanks

javadog
javadog
August 22, 2018
Comment:

I have L2, L3, L4 herniations caused by my hip and constant sports.
After a year of pain, cortisone injections and physio I found this session.
Only then did I begin to trend back to mobility. Thanks to this practice I managed to postpone and finally avoid surgery.
A year later of sticking to it, I'm actually pain free.
Thank you

creek
creek
July 25, 2018
Comment:

I love this routine for keeping me flexible and able to do my gardening and chicken chores but it also helps relieve the stiffness and soreness of doing the routine, lol.
Must do this everyday to keep the old age at bay.

deannak5
deannak5
May 15, 2018
Comment:

I was so stiff and sore after gardening the last 2 days and this was a great stretch-thanks!

creek
creek
July 25, 2018
Comment:

not to celebrate our pain, but I'm glad I'm not the only one who is in agony after gardening. I thought it was just getting old, that can be hard to accept. :-)

emmaparsons
emmaparsons
April 24, 2018
Comment:

I loved this, I'm in pain in my left hip and nothing seems to touch it, running and sitting aggregate it (but as an office worker and a runner I need a solution!). These new deep stretches reached parts I can't normally find. I'll be back for more!

Siobhan.S
Siobhan.S
March 21, 2018
Comment:

I keep coming back to this one, my hips and back love this stretch.

marilyn_sims
marilyn_sims
January 15, 2018
Comment:

Loved this video! Loved the voice over :) Very relaxing~ and great stretching for a runner like me!

Katierae03
Katierae03
June 15, 2017
Comment:

My favorite video I've done so far. I did this after a 3 mile run and it was just what I needed!

Edingerk
Edingerk
June 5, 2017
Comment:

I have herniated discs in my lower and upper back. This class ALWAYS provides relief for my lower back pain. I can often avoid scheduling a chiropractic visit, by doing this video. This video has literally changed my life and has given me hope for one day being pain free. I've been using it for over a year now and it has become part of my daily routine. Thank you!

ALetlow7
ALetlow7
April 16, 2017
Comment:

Made a return to running (more than 3 miles) and on pavement, my hamstrings (mainly my left) was tight after the run; left hamstring has been a little tight for some time. My first attempt with this hips/hams/lower back session worked well and I feel a little loosen in those tight places. Excellent stretches with the right amount of time in each hold. Will complete this session a few more times this week to improve my flexibility and release the tightness/stiffness I've been experiencing. EXCELLENT SESSION!!

elizzy
elizzy
April 1, 2017
Comment:

I woke up today with my legs, hips, and back feeling tight and stiff. This class really addressed those areas in a gentle but thorough way. I felt such a difference in my body from the start to the end of the class! It was the perfect way to start my day.