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For tight hips and hamstrings.

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Flexible hips and hamstrings

Flexible hips and hamstrings

45:26

Flexible hips and hamstrings

This yoga practice is designed to work on the flexibility of your hamstrings and hips, especially if you experience some tightness in the lower body. Besides having a lovely practice that will open this part of the body up, you will also learn how to adapt when a pose just doesn't feel right. We practise some supine hip and hamstring openers like Supta Padangusthasana, Thread the Needle pose, a beginner Sun Salutation with lunges to open the quadriceps, a few standing poses finishing with a seated Pigeon and Half Lord of the Fishes pose. A short but relaxing Savasana completes the practice. Props needed: 1 or 2 blankets, 2 blocks and a belt.

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About this class
Teacher Esther Ekhart
Level Level 1
Duration 45:26
Style Hatha
Somatics for the psoas

Somatics for the psoas

50:57

Somatics for the psoas

Learn how to put your brain, your awareness and your focus on the deep inner core muscle called the psoas. Reap rich rewards as you soften, hydrate, lubricate, balance, realign, and strengthen your core integrity.

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About this class
Teacher Lisa Petersen
Level All Levels
Duration 50:57
Style Somatics
Cross-crawl exercises

Cross-crawl exercises

15:43

Cross-crawl exercises

These cross-crawl exercises are great fun to do. They help with co-ordination and mobility, they build a bridge between the two sides of the brain, and they help the nervous system to make new connections. The first three exercises can be done sitting in a chair. Make the movements smaller and do less if required. Acknowledgement to Touch for Health Foundation.

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About this class
Teacher Lyn Core
Level All Levels
Duration 15:43
Style Therapeutics, Mixed movement
Psoas, Iliacus, Piriformis & Quadratus Lumborum: talk & lecture

Psoas, Iliacus, Piriformis & Quadratus Lumborum: talk & tutorial

50:00

Psoas, Iliacus, Piriformis & Quadratus Lumborum: talk & tutorial

This class begins with a lecture on the muscles that stabilize and move the lower back and hip (femur bone in ilium). Jennilee will discuss how conditioning and habitual patterns can aversely affect the psoas (deep hip flexor), iliacus (hip flexor), quadratus lumborum (stabiizer of the lower back) and piriformis (deep external rotator of the femur). 

Then follows a tutorial-style floor Hatha practice on the four muscles discussed in the lecture. This practice will have us strengthening, stretching and massaging the muscles of lower back, hips and through the front of the belly. 

Read more about these muscles in Jennilee's article: The Psoas, Iliacus, QL and Piriformis - Connecting the back and hips

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About this class
Teacher Jennilee Toner
Level All Levels
Duration 50:00
Style Hatha, Therapeutics, Talks
Standing practice for balancing

Standing practice for balancing

27:31

Standing practice for balancing

A great practice to increase flexibility and strength in the feet and legs to help improve balance and mobility. Also includes the Caring Breath which is nurturing and healing and an aid to sleep.

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About this class
Teacher Lyn Core
Level All Levels
Duration 27:31
Style Hatha, Therapeutics
Freeing the muscles of the hips and legs

Freeing the muscles of the hips and legs

52:31

Freeing the muscles of the hips and legs

Release, lengthen, realign and balance the muscles of your legs, hips and feet. Learn to sit comfortably for meditation and squat easily. Use this class or elements of it as a prep for both standing and sitting poses. Also fantastic for stiff sporty muscles used in cycling, football, running or other sports where the legs do a lot of work.

This class is part 5 of a Somatics series:

Class 1 - Freeing the muscles of the front body
Class 2 - Freeing the muscles of the back body
Class 3 - Freeing the muscles of the side body
Class 4 - Freeing the muscles of the twisting body
Class 5 - Freeing the muscles of the hips and legs
Class 6 - Freeing the muscles of the head, neck and shoulders
Class 7 - Freeing the breathing body

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About this class
Teacher Lisa Petersen
Level All Levels
Duration 52:31
Style Somatics
Short warm up for runners

Short warm up for runners

16:20

Short warm up for runners

This class targets the front of the thighs, the quadriceps mainly. Running involves your quadriceps or “quads,” which is the group of muscles at the front of your thigh, attached at the top of the kneecap. Stretching the quads before your run will prevent the hip flexors and quads from getting too tight. Also discussed is the position of the neck when you run. This class is especially lovely for those with tired legs and tight hips. Enjoy!

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 16:20
Style Hatha
Mobilising the hips

Mobilising the hips

26:09

Mobilising the hips

A gentle lying down practice which works the hips, legs and feet. It incorporates a supine tree pose so it's good to feel this posture without having to worry about balancing! Make sure you are comfortable in the semi-supine position and are warm enough. The practice can be made stronger by working with the opposite leg straight out. Enjoy!

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About this class
Teacher Lyn Core
Level All Levels
Duration 26:09
Style Hatha, Therapeutics, Restorative
Some Knee Love

Some knee love

67:58

Some knee love

I have been working on stabilising and strengthening my knee for over a year now, following an accident that left some damage in different structures. Many of you have asked me about the exercises I've done in the recovery process, so this class is more of a knee-focused sequence of exercises. Please listen carefully to the introduction; as always with therapeutic practices, it may be wise to seek some guidance before you try it for yourself. Not all knees are the same but I hope you find something here to support your own road to strength and stability. Make sure to progress slowly, with courage and self confidence.

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About this class
Teacher Anat Geiger
Level All Levels
Duration 67:58
Style Hatha, Therapeutics
Strong glutes, stable hips and pain free back

Strong glutes, stable hips and pain free back

31:03

Strong glutes, stable hips and pain free back

We focus on how we can use our glutes more to stabilize our hips and have a healthy back as a result. Expect, lunges variations, Crescent poses, Warrior III, Chair pose, twisted Lunges, a bit of flow and a bit of exploration. You will come away with an understanding of how to make more use of your buttock muscles. For this practice you will need a block.

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 31:03
Style Hatha, Vinyasa Flow
Yummy hip opening floor flow

Yummy hip opening floor flow

41:42

Yummy hip opening floor flow

Join Jennilee and Flora for this yummy hip opening floor flow! Explore the range of motion of your hips with both dynamic stretching and longer static holds. You will finish this practice feeling relaxed, refreshed and rejuvenated!

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About this class
Teacher Jennilee Toner
Level All Levels
Duration 41:42
Style Hatha
Hips / Hamstrings Class 1

Hips / Hamstrings Class 1

40:54

Hips / Hamstrings Class 1
Third week, class 1. Open your hips and your hamstings and experience the release that this online yoga class brings in the body and mind. A healthier lower back and a quieter state of mind are the results. Prepare to practice Supta padangustasana, Supta Baddha Konasana, Janu Sirsasana, Balasana variation, Utkatasana, Malasana, Half Hanumanasana, Virabhadrasana I, Urdhva Prasarita Eka Padasana, Ardha Matsyendrasana and many more....

Part of the Yoga Month Challenge

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 40:54
Style Hatha
Abs, butt and thighs

Abs, butt and thighs

47:33

Abs, butt and thighs

Join Jennilee and Flora for this fun and challenging practice that focuses on the abdominal, buttock and thigh muscles. You will sweat and maybe fall out of a pose or two BUT you will have so much fun getting toned and strong!

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About this class
Teacher Jennilee Toner
Level All Levels
Duration 47:33
Style Vinyasa Flow, Core Strength Vinyasa
Short on time, not on intensity

Short on time, not on intensity

28:21

Short on time, not on intensity

I also call this class 'interval training for sissies': we will increase our heartbeat and use our muscles a lot, packing the action into a short amount of time. I'm recovering from a knee injury and have been using this practice to come back to shape. I hope you'll enjoy seeing (and hearing!) me struggle. Props: a cushion and two blocks.

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About this class
Teacher Anat Geiger
Level Level 2
Duration 28:21
Style Hatha, Vinyasa Flow
Happy hip opener floor flow

Happy hip opener floor flow

44:42

Happy hip opener floor flow

Release tension from your day with this sukkha sweet slow flow that focuses on hip openers as a way to completely relax and unwind. Shoulder openers introduced into this evening cool-down flow as well.

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About this class
Teacher Jennilee Toner
Level All Levels
Duration 44:42
Style Hatha
Relax and release: Side bending practice

Relax and release: Side bending practice

50:20

Relax and release: Side bending practice

Have two blocks handy if you have shorter hamstrings and cannot touch the floor with both legs straight. This class will lead you through a series of hamstring and inner thigh stretches and side bending to get into, and release, tightness or painful spots in your body. After a more dynamic warm up, you will hold the poses for a longer time. This longer hold will give the connective tissue in your body more time to stretch. In addition to a longer hold, we will use the "strain - counterstrain release"  technique that uses imbalances in your body to release strain in your left and right sides. With Prasarita Padottanasana, Trikonasana, Janu Sirsasana, Upavista Konasana  

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About this class
Teacher Sandra Carson
Level Level 1
Duration 50:20
Style Hatha, Therapeutics
The garden of delight

The garden of delight

40:48

The garden of delight

Join me as we stroll through 'The Garden of Delight'... in hopes to make these intense poses for the feet, ankles, knees and hips seem a bit more pleasant. This sequence of seated poses are designed to open the energy channels of the feet, ankles and knees en route to the hips. They are challenging poses in the intensity of sensation and ability to breathe through what comes up. As the focus of the seated poses are the lower legs, I balance the sequence with upper body conditioning. This practice is recommended for students who are working toward 'Padmasana' (Lotus Pose) as a preparation.

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About this class
Teacher David Lurey
Level All Levels
Duration 40:48
Style Hatha
Yoga class for runners

Yoga class for runners

25:19

Yoga class for runners

Practice this yoga class 1-3 times a week to balance the repetitive action of running on the body. During this yoga routine you work on over-all strength, flexibility and it will increase awareness of your posture as a runner. Also it will help to relax the mind and give you an overall feel good feeling.

Part of the Yoga for Runners program

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 25:19
Style Vinyasa Flow
Increase your flexibility

Increase your flexibility

39:52

Increase your flexibility

A practice of yoga poses put together to increase your flexibility in key areas in your body. Your back, hip, shoulders, legs, hamstrings et.. You'll feel great after, and stretched. Also in your mind!

Part of the Complete Yoga Program

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 39:52
Style Hatha
Hips / Hamstrings Class 3

Hips / Hamstrings Class 3

76:00

Hips / Hamstrings Class 3
Third week, class 3. Combining the sequences of the previous 2 classes. You'll enjoy this deeply relaxing yoga class that features mostly hip opening yoga poses and forward bends to create more space in body and mind.

Part of the Yoga Month Challenge

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 76:00
Style Hatha, Vinyasa Flow
Hips / Hamstrings Class 2

Hips / Hamstrings Class 2

40:44

Hips / Hamstrings Class 2
Third week, yoga class 2. More release in your hips and opening the hamstrings. Releasing the hips could mean releasing deep seated emotions that are stored in the hips. Allow old outdated emotions to surface and through the light of your awareness the emotions can find a way out of your system. Just let it happen and stay with your breath.

Part of the Yoga Month Challenge

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 40:44
Style Hatha

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