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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.

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Comments

Existing Comments

PianoGrandma
PianoGrandma
March 3, 2017
Comment:

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....

creek
creek
January 26, 2017
Comment:

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.

Beverly teran
Beverly teran
January 22, 2017
Comment:

This was a perfect gentle session to help open hips and low back! Thank you!

erica breau
erica breau
November 19, 2016
Comment:

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 :)

rachorse
rachorse
October 12, 2016
Comment:

Good seated class with a good number of different stretches held for a comfortable length of time. Nice music - quite mesmerising.

Cheryld
Cheryld
July 15, 2016
Comment:

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.

Johanie_stp@hotmail.com
[email protected]
June 10, 2016
Comment:

this is one of my favorite so far. I found out I can stretch my hip and harm far :) thanks for sharing the video.

fortyfive
fortyfive
May 19, 2016
Comment:

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

msmit245
msmit245
May 14, 2016
Comment:

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!

NVSunshine77
NVSunshine77
April 23, 2016
Comment:

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.

Laurainexeter
Laurainexeter
April 1, 2016
Comment:

Great for tight hips, hamstrings and lower back. Could feel my muscles lengthening and the tension releasing. Thank you!

cassiescreen
cassiescreen
February 3, 2016
Comment:

A truly lovely yoga class that works the overall lower half. A great one for people new to yoga!

Margarim
Margarim
January 18, 2016
Comment:

I love this class. I've been having hip pain for awhile and a fellow runner recommended this video to me. It hit all the right spots and felt great. David's calming voice also helped me relax into the stretches as I am not very flexible and have shied away from yoga for this reason. I plan to incorporate this into my weekly routine.

lsegundo
lsegundo
November 21, 2015
Comment:

This class is great and addressed by lower back issues and tight hamstrings. I sit for long periods at work. However, my upper and mid back are extremely tight as well. I almost feel like I would need someone to break it and reset it for me to get into a forward bend. Any recommendations for this?

reoracer
reoracer
September 15, 2015
Comment:

This class is exactly what I need. My hams are always tight, and I didn't realize how tight my hips were as well. Much appreciated.

talbota3
talbota3
July 26, 2015
Comment:

Thank you for this class -- it is exactly what I needed. Though I couldn't go as deeply into the poses as I would have liked, this class is something I can work toward going deeper!!

mixedbeauty
mixedbeauty
July 23, 2015
Comment:

It's been a few months since I've done yoga and this video definitely helped me back as a beginner. I did want to ask what are good stretches for a shoulder? Please advise. Thanks.

atempler
atempler
May 13, 2015
Comment:

I use this class every time I come home from the gym. Thank you, David, for this great routine!

mjdurandt
mjdurandt
April 6, 2015
Comment:

I also have ITB issues and tight hips and thought this class was great! I will definitely be doing it on a regular basis. David, you are a great instructor, very calming and you describe each element with clarity to make sure we get it right, thanks! :)

wmckeown1944
wmckeown1944
September 10, 2014
Comment:

I have had troubles with my left IT band - it is very tight all the way from my hip to my knee. I was told to do some hip stretches. This class was perfect for stretching the areas that needed it. I am going to do this one on a regular basis. I love David's clear, concise, and calm instructions in all of his classes. Thank you so much for making this and other classes available!

tbosworth
tbosworth
July 2, 2014
Comment:

I have enjoyed many of these classes but this one is my absolute go-to class for my tight hips and hamstrings. Thank you so much for the relief I feel from the arthritis-like symptoms of the estrogen-blocking drug, Tamoxifen. The side effects are terrible for many of us post-cancer-treatment. Your site has been very helpful to me. Thank you so much.

November
November
June 24, 2014
Comment:

I really liked this class. I have super tight hamstrings and it was great to see easier variations of poses like pigeon and forward fold.

Thanks again!

daveofnorway
daveofnorway
March 27, 2014
Comment:

not only did this release every muscle group but it also totally relaxed me giving me that Zen smile that I look forward to each day doing your routines. Thank you so much :)

rpinto
rpinto
December 4, 2013
Comment:

Hi David,
When I sit cross-legged with my right leg outside of my left, I am able to do the hip circles and the pose where we bend forward bringing our heads to the ground without pain in my knees. (For the most part, when I bend too low, my left knee starts to twinge).
However, when I have my left leg outside of my right, if I bend forward in the above-mentioned positions, I get pain almost immediately in my right knee. As if it is too tight and it does not like being strained in that way.
I know you mentioned sitting on a block might help, but for me it's not enough to get rid of the pain. Do you know why this is happening? Are there any exercises that I could do to "loosen up" my knees so that they don't hurt in these positions?
Your video is great for my back, but this problem with my knees is discouraging me from doing certain positions.
Thanks in advance.

rpinto
rpinto
December 17, 2013
Comment:

Hi again David,
Yes your suggestion worked really well, thanks!
However, I also have knee pain when doing the pose where you fold one leg back and "sit" on the foot and then bend forward into a hip stretch, and later lie backwards into a quad stretch. I get a deep pain in the inner part of my knee which I "sit" on, but if I don't point my toes straight back, and let my foot stay in a flexed position, the pain is less. However as you mention specifically to keep the toes pointing straight back, I'm not sure if flexing the foot is ok or not.
Should I just avoid this pose if it gives my knee too much pain? Is there a modification? Are there "knee stretches" that I could do to make my knee joint more flexible (if that is in fact the problem?)?
Thanks a lot

raeesa
raeesa
February 12, 2014
Comment:

This was such a sweet and gentle practice. I just did it right before bed and feel much less tense and more relaxed.

treepose
treepose
March 9, 2014
Comment:

My hips and lower back were bugging me after a week of power yoga. This video did the trick. I feel like my muscles totally released after this short practice. Excellent.

yogadma
yogadma
November 16, 2013
Comment:

I love that I rarely have to look at the screen - the instructions are perfectly clear and I can focus my attention on the postures. This video was great for my lower back, which was bothering me this morning. Another outstanding video, thank you!

GREENROWAN
GREENROWAN
November 6, 2013
Comment:

Did this as my post run-stretch and it was awesome.

JanChris
JanChris
September 8, 2013
Comment:

I have done many yoga DVDs and online videos but I never felt they explained movements properly. This was my first video on this site and it was awesome. Everything was so simple. Yesterday I did a killer leg workout and I woke up this morning pretty sore. The stretches in this video made me feel great in the hamstrings and glutes. Will def be following more videos now that I finally found a good site!

Tymikia
Tymikia
June 30, 2013
Comment:

I have very tight hips, hamstrings and lower back upon starting this routine. Although I still have a long way to go, this routine as helped me tremendously. I do it twice a day. Once when I get up in the morning and once before bed. I am new to yoga, and I absolutely love it! Will def donate soon! Thanks again. Tymikia

scarletgenesis
scarletgenesis
April 7, 2013
Comment:

I just got back to the gym yesterday after several months, and this is exactly what I needed to relax and stretch my sore body.

Butterfly Peddler
Butterfly Peddler
March 28, 2013
Comment:

I've just been getting back into yoga and this was exactly the type of stretch I needed to help loosen up my hips, which I've had problems with for years. It'll obviously take a while for them to fully loosen, but this video definitely put me on the right track. Thanks, David!

monica borbele
monica borbele
March 25, 2013
Comment:

my thighs and hips have been tight for weeks, I feel much better now!

decuirm
decuirm
February 6, 2013
Comment:

This was a great class. My only complaint is that my knee hurt afterward, but that's the same knee I had surgery on. This was certainly not David's fault though!!

ngrace
ngrace
October 18, 2012
Comment:

Great class David for a deep stretch of these areas. Ahh :)
Thank you.

ryuumac
ryuumac
September 6, 2012
Comment:

Thanks so much for these, David. As a cyclist I have really tight hips and lower back and find this class perfect for opening them up.

angieabc123
angieabc123
June 21, 2012
Comment:

This was wonderful! I feel awesome! I even had my two sons ages 7 and 8 do it with me and they loved it as well. Thank you so much!

Micaela
Micaela
May 28, 2012
Comment:

I've been interested in yoga for a while now but only recently decided to try it out. I've been wanting to work on my flexibility but wasn't sure where to start. This video helped me a lot and was very easy to follow! Thanks so much for this!

I read that meditation is key to yoga, do you do this each time before you begin? Or is it a personal preference type of thing?
Thanks.

cheri
cheri
April 29, 2012
Comment:

This is a phenomenal class! I am undergoing cancer treatments and a public gym is not an option for me right now. I am usually in a great deal of muscle pain every day from a combination of being more sedentary than I'm used to from the treatments and the general muscle aches you get from it. Having the class available alone was incredible, but the fact the instructor is so good makes it amazing. He is clear, moves at a perfect pace and structures the class in a way that really balances your body and makes you feel like a new person afterwards. I can't express my appreciation for putting this up and making it available for everyone. I have started with this class and the upper body equivalent yesterday and today was the first day in a few months I have woken up and felt muscle relief. THANK YOU :)

melted
melted
March 2, 2012
Comment:

wow great site. i will be visiting here often. what a great thing to give to people for free

ezzirah
ezzirah
February 2, 2012
Comment:

First time taking this class and using this website and it is so wonderful! I cannot begin to tell you what being able to follow along with you means to me! I have never been able to afford yoga classes, and they are very limited where I live. I am very grateful!

wre

evinson31
evinson31
January 11, 2012
Comment:

I've always had really tight hips. I've never been able to cross my legs comfortably. I believe that if I do this 30 minute vid everyday I will see some improvement. Today was my first time doing yoga. It felt good and the stretches isolated the muscles you said they would.

David Procyshyn
David Procyshyn
January 4, 2012
Comment:

Yes... it's likely your internet connection that is causing it to stop. Try pressing play, then pause it for a minute or so to allow the video to load a bit longer. Then once you play it, it should go right through until the end.