Magic Tricks for Hips, Hamstrings and Quads

This post is the fourth part of a series to highlight my rich YouTube video library. Today: Magic Tricks for Hips, Hamstrings and Quads — currently my 4th most viewed YouTube video, with 4k views.

Maybe your hamstrings are so tight that a yoga teacher has rolled her eyes at you. Or you’ve tried stretching your hamstrings for years, yet still struggle to touch your toes. Maybe you’ve never caught your foot in a quad stretch. Try this practice.

Well-Rounded Yoga for Hips, Hamstrings and Quads – Full Class (45 min)

Share with that one friend… 

Class Description

Welcome to a steady practice that will clean out the cobwebs around your hips and knees. Get an intelligent mix of strength, stability and active stretch for the hips, hamstrings and quads in this 45 minute sequence taught by me (physical therapist and long time interdisciplinary yoga teacher, Dr. Ariele Foster).

This class is NOT a replacement for medical advice. If you have pain anywhere in your body, please see a physical therapist (physiotherapist). For those who have seen a physical therapist before without much to show for it: try a different one and try for more than 3 sessions. Nothing will replace skillful, hands-on, individualized care for your long term health. I offer up this yoga class as a free offering, a therapeutic practice. There is no intention that it will supplement or replace actual physical therapy / physiotherapy or other medical advice. 

In this practice, you’ll get a huge variety of “dynamic stretching”, not just passive movements. (Research is showing that passive stretching is not the best use of your time.) Think “lengthening” instead of “stretching”, and stop chasing intense stretching sensation. You might be pleasantly surprised.  

Hamstring “tightness” (a subjective word that I’ll write about more soon over at is common for many of the same reasons the IT band (topic from last week’s blog post) feels the same: sitting and / or narrowness in our daily movement ranges. 

I am so thrilled to share this one with you, so here we go:

Please let me know if you try the video and I’d love if you share your comments on YouTube!  

What to expect during this class

—Supine work with the strap and neural gliding

—Sliding strength into the stretch itself

—Activation of the muscles to stabilize and mobilize the hips in many directions

Poses Include:
  • Supta Hasta Padangustasana (Supine hand to foot pose) A with a strap (active, dynamic)
  • Supta Hasta Padangustasana C (across the body)
  • Sciatic nerve gliding variations
  • Bridge / Setu Bandasana variation
  • Lizard variations
  • Monkey twist 
  • Dynamic hamstring and IT mobility
  • Supported Savasana
Props You’ll want:
  • Two straps if you own them (if you own just one strap, make it into a loop and grab a towel to replace the other one
  • A blanket and/or block
Viewer Testimonials:

“This is a brilliant video and an intelligently designed sequence. Ariele is an extraordinary, heartful, and articulate teacher. I appreciate the cues, the emphasis on warming up muscles and using PNF to stretch them safely, and the fact that this quality of teaching is available on YouTube.

“Lovely class, good alignment cueing for getting into some awkward positions for older hips. I have an old label tear and these asana techniques released the TFL and psoas without aggravating the joint.”

“Seriously, your classes are amazing”

I post these videos for free, and your “LIKEs” means a ton to me. Please leave any feedback, questions or comments below the video, and if you might like to watch more, let me know by hitting “Subscribe” on my channel. You’ll be notified when new content is uploaded so you never miss a video!

**To learn more about yoga anatomy and what informs this kind of therapeutic teaching, please check out my 12 week, information-packed yoga anatomy mentorship by visiting **