Yoga for the Hips, Hamstrings and Back

David Procyshyn
Instructor David Procyshyn
Average: 4.7 (374 votes)
If you're having issues with the player:

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: Gentle Yoga, Hatha Yoga, Yoga for Athletes, Yoga for Runners, Yoga for Back Care


rpinto 7 years ago

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 7 years ago

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

treepose (not verified) 7 years ago

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 7 years ago

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!

JanChris 7 years ago

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 7 years ago

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 8 years ago

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 8 years ago

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!