Yin Yoga for the Four Quadrants of the Legs Yoga Video with Bernie Clark

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Teacher - Bernie Clark Book This Teacher

Location: Vancouver, CA

Bernie Clark has been teaching yoga and meditation since 1998. He has a bachelor degree in Science from the University of Waterloo and combines his intense interest in yoga with an understanding of the scientific approach...

Description

Yin Yoga for the Four Quadrants of the Legs

Duration: 58 minutesEmbed Video
Level: All Levels
Views: 14959

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This yin yoga class with Bernie Clark will work the four sides of the thighs: the tops (quads), the inner thighs (adductors), those stubborn hamstrings and the outer hips (glutes and IT band.)

This may be great for people who are really active: runners, bikers, sports enthusiasts like hockey players, basketball, soccer, etc. These are the folks who tend to get really tight in the big leg muscles.

Make sure you have something to sit on, and a block or bolster to use during the practice.

Contraindications: This practice should be accessible to virtually anyone, but for anyone with knee issues, care should be taken when we do external rotation of the hips as pressure can move down into the knees. Also, since we will be doing a lot of seated flexion poses, people with lower back disorders where flexion in contraindicated may want to modify the poses as described in the video (sit on a cushion for sure!) Cow Face Pose - Gomukhasana, Half Twist Pose - Ardha Matsyendrasana, Cobra Pose- Bhujanghasana, Pigeon Pose - Eka Pada Rajakapotasana, Upward Facing Dog Pose - Urdha Mukha Svanasana, Head to Knee Pose - Janu Sirsasana

Tags: yin yoga, bernie clark, inner thighs, hamstrings, quads, yoga for runners, yoga for athletes, bernie clark yin yoga, yin yoga class, yoga for the legs, four quadrants of the legs, outer hips, glutes and IT band, yoga for bikers, yoga for basketball, yoga for tights muscles, big tight muscles

Comments and Questions for the Teacher (17)

jojolondon
Thank you! I'm training for a triathlon and have been really troubled by aching and shooting pains from my glute all down my leg - I've tried various yoga and sports massages but this is the first combination of stretches that has given me any relief. I'll definitely be doing this routine every couple of days :o)
Jodie, London
about 3 months ago in London, GB
bernieclark
@yogawithdelana: thanks for the feedback. Glad you enjoyed the practice. Not everyone feels the poses in the same way so, for you, some modifications can be used. Many people feel the adductors getting juicy when holding the 1/2 Frog pose, with the back knee as far away from the midline as possible. However, if you want more sensation for the adductors, try both the 1/2 Frog and the 1/2 Butterfly with both legs wide apart: the Straddle pose. For the outside of the hips, the 1/2 Shoelace and Dragons generally suffice for most people, but again, for you, feel free to do the full Shoelace, and going lower/deeper into the Winged Dragon. You can find these poses described in detail at www.yinyoga.com.
Cheers!
Bernie
about 3 months ago in Vancouver, CA
yogawithdelana
Bernie is a great teacher. I observed that the sequence focused on hamstrings, quads, hips, and spine while lacking attention to the third and forth quadrants of the legs: inner and outer, but it was a very good practice nonetheless with great information about tissue behavior at the cellular level.
about 3 months ago in Cali, CO
Andyg
Excellent video. I will be incorporating these Yin Yoga videos with my regular Ashtanga practice. Thank you Bernie. Namaste.
4 months ago in Clermont l'Herault, FR
eleonela
Loved this video. I love all your yin videos. Please post some more
about 4 months ago in BRIARCLIFF MANOR, US
ashiedawn
Great video. This was my second time trying yin yoga and I really enjoyed it this time (not so much the first time). The time flew by and I feel amazing now. Thank you! :)
about 4 months ago in Copley, US
mchick
Wow, this video is awesome! I thought I was flexible until I did this one. I learned some great stretches that more deeply stretch my quads and hips, which are evidently pretty tight. I really like that he holds the stretch long enough to actually get stretched. I've been to so many classes that never gave enough time for the stretch. This is in my favorites and I will be doing it many more times.
5 months ago in Pottstown, US
yogas44
I joined My Yoga Online a few weeks ago, finally chose my first video today, this one, currently working with a long standing injury, loved this, could feel my tight fascia in my right QL, lovely, calming, well paced, added to favourites straight away =)
5 months ago in Derbyshire, GB
Luvina
wonderful stretch...just what my muscles needed. Learning with Bernie is a pleasure. I got some good smiles too!
6 months ago in Mexico city, MX
kristy1977
My first Yin class and love the info and your mild humour. You explain so well and its nice to have a slow paced yoga class for once.
6 months ago in Sunshine Coast, AU
mollyjean99
I LOVED this class. Plus, his constant reminders of what is happening to you on a cellular level while doing the practice helps to motivate you!
about 6 months ago in Medina, US
judynelson
Good pace; he knows what he is doing.
about 6 months ago in Fort Worth, US