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Yoga Month Challenge

Week 3: Hips and Hamstrings

By Esther Ekhart, Andrew Wrenn, Esther Teule

This week we focus on hips and hamstrings. Maintain your lower back health and work on the storehouse of your emotions - the hips.

When we open our hips and hamstrings we help to quiten the mind. It's also fantastic for maintaining the health of your lower back, by keeping the area open and relaxed. It also gives us the opportunity to allow deep seated and sometimes outdated emotions to be released from the body.

  • Suggested schedule

    This program is all about establishing a regular practice so we recommend that you practice the daily schedule suggested. However it's really up to you.

    If you decide not to follow the full schedule, try to practice at least three times a week. If you decide to do this then we recommend that you follow day 1, 3 and 5. 

    Enjoy!

Hips / Hamstrings Class 1

Day 1 : Release your lower back

40:54

Class 1

Open your hips and your hamstrings 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.

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 40:54
Style Hatha
Extra content
Hip Anatomy

For many of us our hips are often an area of tightness in our bodies, whether from spending a lot of time sitting or from doing a lot of sports like running or cycling. Yoga is great for helping to relieve tension in this area. Working on hip flexibility and stability can also improve lower back pain, balance, posture and prevent injuries in later life... learn more about your hips, how we are all different and what poses you can do to work on all aspects in .... 

Yoga Hip Openers

How are you

Day 2: How are you?

25:57

Check in with a meditation

How are you really? We will be taking our time to check in with ourselves and give room to feelings and sensations in order to feel more grounded and present. Spending quality time with yourself and connecting to what simply wants to be felt, is a healing and powerful way to honor who you are.

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About this class
Teacher Esther Teule
Level All Levels
Duration 25:57
Style Meditation
Extra content
5 tips for a regular meditation practice

This program is all about getting into a regular habit.. so why not explore a regular meditation practice too? Esther Teule gives a quick guide in her article...

5 tips for a regular meditation practice

Repeating yesterday's class?

How did yesterday's class go? If you feel like repeating it would be good for you, then please do! You can find the class here

Hips / Hamstrings Class 2

Day 3: Allow emotions

40:44

Class 2

More yoga to release in your hips and open 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.

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 40:44
Style Hatha
Extra content
Yoga and emotions

How do you deal with emotions and emotional pain in your yoga class? Esther Ekhart gives some great advice from personal experience. 

Yoga and emotions

Dealing with emotional pain

Do you want to take a closer look at hurt, anger, insecurity and sadness and learn how to cope with these feelings? Try Esther Teule's program "Dealing with Emotional Pain" and begin to work on these emotions through a series of meditations. 

A Yin practice for hams, hips and achilles tendons

Day 4: Soothe your hips and hamstrings

36:20

A Yin practice for hams, hips and achilles tendons

A yoga practice in the yin tradition to soothe and open the hips, lengthen the hamstrings and abductors and soothe the nervous system.

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About this class
Teacher Andrew Wrenn
Level All Levels
Duration 36:20
Style Yin Yoga
Extra content
Yin yoga and the organ of form

Fascia, our organ of form, is our network of connective tissue that supports our entire body. It has an effect on our muscles, organs and even our emotions and behavior. Learn more about this very important topic... it will give you a new insight into your practice.

Fascia and Yoga

Hips / Hamstrings Class 3

Day 5: Explore deeper

76:00

Class 3

A dynamic class that will make you sweat and cleanse on all levels of your being. Class 1 and 2 mixed together to give you an experience of ease and letting go because you are familiar with the flows used in this practice. Enjoy!

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About this class
Teacher Esther Ekhart
Level All Levels
Duration 76:00
Style Hatha, Vinyasa Flow
Extra content
Hips and lower back health

Healthy hips and hamstrings play a big role in the health of our lower back. 
- Veronique has a great article on Yoga for your psoaswhich talks about  how important it is to work this area.
Understanding the SI joint - Muscles are not the only thing to take into consideration when we talk about lower back health. Take a closer look at these two very important joints. 

Day 6 & 7 suggestions

A regular practice does not mean you have to practice EVERY day.. but if you want to why not repeat one of the classes from this week... what was most challenging or enlightening for you? 

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