Healthy Hips › All Levels › 10 to 20 mins

Sally Parkes

Build on pelvic floor strength by incorporating different speeds of movement. The pelvic floor consists of both fast and slow-twitch muscle fibers, so working at varied speeds is essential for recruiting all muscle fibers and maintaining their strength and flexibility. This is especially important for post-menopausal individuals, as fast-twitch fibers decline more rapidly with age due to reduced collagen production. You’ll move through seated, all fours, and standing positions, with yoga poses and Pilates-inspired variations that are more challenging. You may need wall for balance during faster standing movements. You'll need a yoga bolser, if you have one, and a yoga block or book. It is recommended that you do Gentle Pelvic Floor exercises before this one.

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Sally Parkes

This video teaches us about the anatomy and function of the pelvic floor and its connection to the respiratory diaphragm, using a pelvis model for a clear explanation. You’ll gain a solid understanding of this important relationship, and how breathing and posture can make a difference to the pelvic floor.

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Lizzie Reumont

The hips and lower back connect us to the earth via our legs, and to our vitality and movement through the organs and spine. This experiential yoga tutorial explains the mechanics of hip movement and how it can help the body move in a more balanced and healthy way. It also explores the hips in relation to back pain and how their positioning can both contribute to and help ease back pain.

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Mimi Kuo-Deemer

Sacroiliac (SI) pain can be common in many yoga practitioners. This series of movements, all done on the back when done daily can help address instability and discomfort in the sacroiliac area. It’s also ideal if you’re short on space and time. You’ll need a blanket, block and strap.

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Rakhee Jasani

A gentle, nourishing hatha yoga class, perfect to calm after a long day. Learn to rest in the exhale as you stretch out the areas in which you most commonly hold tension. Expect a gentle hip and low back release, massage with a ball, side stretch, and end in savasana with a guided relaxation. You'll need a blanket, a bolster, a yoga brick and a tennis ball.

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Adam Hocke

This yoga class helps to mobilise and feel your hamstrings and the full circumference of your hips, especially if you feel tight or restricted in these regions. To make this class more accessible if you feel inflexible, we will spend a good portion of the practice supine on our backs. You can use this as a preparation for standing poses or to stretch areas of the body which might feel tight after travel, spending long times seated or after running or cycling. You will need a strap, a yoga block or a folded blanket.

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David Kam

A simple game in which we stand on the bolster and perform the 'olympics'! This challenges your balance and fires up your feet, in turn strengthening your legs particularly your ankles. A great workout for the hips, too. Find out what happens when the surface you stand on is not what you’re used to in this fun, playful movement class. You'll need a bolster.

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Daniel Peppiatt

A range of exercises in and around the squat from the simple to the really challenging. If you have a squat these exercises are great. Be careful with your knees in this class, if you feel your knees are uncomfortable in any way in this class, give this class a miss, this isn’t for you, and see if you can go back to Learning the Squat.

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Andrew McGonigle

This short yoga class brings awareness and strength to the glute muscles which can ease tight hips and help ease lower back pain by strengthening and toning the Gluteal muscles, therefore creating more balance and support across this hips and pelvis. Practice this twice a week to support your yoga practice. You will need a block and a cushion.

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