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.
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Existing Comments
Thank you, David!
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.
Great class
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.
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!
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
It was filmed in a park in Vancouver.
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.
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).
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! :)
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! :-)
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.
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.
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.
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.
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!!!!
Loved this class - especially after weight training. Only negative the ending. We are in corpse and then.................
One of the best classes I’ve ever found for stretching and relaxing after a long run. Thank you so much.
A very good sequence, voted 5/5. Also a pleasant surprise there was no vinyasa.
Thank you!
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.
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.
Was looking for a short and effective stretch and this is gold. Thanks
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
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.
I was so stiff and sore after gardening the last 2 days and this was a great stretch-thanks!
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. :-)
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!
I keep coming back to this one, my hips and back love this stretch.
I'm still coming back to this one. I just love it. Thank you.
Loved this video! Loved the voice over :) Very relaxing~ and great stretching for a runner like me!
i cant speak highly enough of this practice for pain relief.
Exactly what I needed today!
My favorite video I've done so far. I did this after a 3 mile run and it was just what I needed!
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!
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!!
Great video for stiff hips.
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.
Perfect! Thank you so much! And thank you for leaving the resting pose for as long as I choose, not when someone says to...you know, come out of it....
I've done this routine with David before and I'm very pleased to find it again. Thankfully there is no child pose or cat/cow, my poor knees just won't take it. I would love to have suggestions on a next step routine to follow once I have my legs and hips back in good working order.
This was a perfect gentle session to help open hips and low back! Thank you!
Challenging but awesome class!
Ahhhhhhhhhh, so good. Just what I needed. I'm coming back for this class for a few weeks. Loosen up me hips!
Lovely to see you too! Even if it is in video form and from a time in the past :)
Good seated class with a good number of different stretches held for a comfortable length of time. Nice music - quite mesmerising.
Thank you. I love this class. My hips and legs are so tight and I can feel the benefit after completion. I will definitely keep repeating this class so that I can improve and deepen the poses.
this is one of my favorite so far. I found out I can stretch my hip and harm far :) thanks for sharing the video.
I'm a long distance runner + a lifter and my hips tend to get really stiff ! I was in a lot of pain this morning. I did this as soon as I came home and I feel much better :) Thank you, I'll subscribe asap
Woke up all the areas of tightness in my lower body. I could barely walk before I opened this video and now I am moving around with only mild soreness. Thank you David!
I came across this video while searching youtube for a lower back stretch. I had tried several lower back youtube videos that hadn't given me much relief.
I drive between 500-1000 miles a week for my job and need a program that works, therefore I will stick to it. This is by far the best I have ever tried. I use it daily when traveling and feel "no pain." I have now become a member of the Doyogawithme group. I am fortunate enough to contribute monthly. Thank you for all of your hard work and your yoga attitude of sharing. Namaste.
Great for tight hips, hamstrings and lower back. Could feel my muscles lengthening and the tension releasing. Thank you!
A truly lovely yoga class that works the overall lower half. A great one for people new to yoga!