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Preview of Jo Tastula, Vinyasa Flow playing below. Sign in to view full class and in HD!

Level 1
30 min

Bring Flexibility to Hips & Legs

Vinyasa Flow | By Jo Tastula on Aug 13 2012
This basic and gentle class focuses on seated and reclined postures that bring flexibility to the hips and legs.  It's perfect for beginners, or people with limited mobility. Warm up with various reclined leg rotations using a strap (supta utthita hasta padangusthasana) and hip opener thread-the-needle.  We work up to more challenging seated postures such as cobblers pose (baddha konasana) seated twist (ardha matsyendrasana) and seated thread-the-needle. Recommended props are a strap for the legs and a blanket, block or bolster to sit on.

Description

This basic and gentle class focuses on seated and reclined postures that bring flexibility to the hips and legs. It's perfect for beginners, or people with limited mobility. Warm up with various reclined leg rotations using a strap (supta utthita hasta padangusthasana) and hip opener thread-the-needle. We work up to more challenging seated postures such as cobblers pose (baddha konasana) seated twist (ardha matsyendrasana) and seated thread-the-needle. Recommended props are a strap for the legs and a blanket, block or bolster to sit on.

Comments

  • Catherine Walsh Leone     Jan 2nd, 2014
    I am re connecting with yoga slowly after a few years non
    Practise & I really like your style as you take time to remind
    Us to be gentle ...a nice pace, thank you
  • Ksenia Carvalho     Oct 28th, 2013
    I would like to ask if this class is siutable for me. I am on my third week of pregnancy
    • Jo Tastula     Nov 20th, 2013
      Hi Ksenia ~ congratulations on your pregnancy!! Generally speaking, the first trimester is a very delicate time for your baby. He/she is setting the foundations for the next 9 months. So you don't want to do anything to disturb that implantation process. So no over working, over stretching or over tensing. It's hard for me to give you specific advice because every body is different and every pregnancy is different. So if you're practicing pregnant for the first time my advice would be to first check in with your GP that exercise is advisable and then do some prenatal classes that have instructions specifically for pregnant mammas. I'm wishing the two of you a beautiful journey together. Such exciting times! Lots of love ~
  • Debbie Zink     Oct 25th, 2013
    Excellent, excellent, excellent!!! Thank you, thank you thank you!
    • Jo Tastula     Nov 20th, 2013
      Thank you so much Debbie! Your comment has brought some sunshine to my day! xo
  • Laura Schuijers     Sep 15th, 2013
    Thanks for this Jo, I've had both hip and foot surgery in the last 12 months and getting back to basic flexibility is exactly what I needed.
  • Lisa Coppini     Jul 10th, 2013
    Thank you, just what I needed after a long day in an office chair
  • valerio tufarelli     Apr 4th, 2013
    gosh, it was such a sweet sweet practice. Thank you Jo, the supported backbend at the end was great.
  • Denny Mccrisken     Mar 27th, 2013
    Thank you Jo.This stiff ole bird loved that!
    As a beginner I am really appreciating the way I am feeling after your classes.My thanks to you for being part of my new journey into a life of yoga,along with my daughter Hayley Pinch from Cloud 9 Yoga Perth. Between the 2 of you I have no doubt I am working towards a wonderful new flexibility ! Thank you x
  • Stasia Walters     Jan 25th, 2013
    Gentle and opening. Thank you.
  • Cathy White     Jan 20th, 2013
    Lovely class! Just what I needed. This is a great class for all levels! Very restorative!! Thank you Jo!!
  • nicola t     Dec 29th, 2012
    gentle and kind
    thankyou
    • Jo Tastula     Dec 31st, 2012
      Deep bow to you Nicola ~
  • Debra Cigal     Dec 14th, 2012
    lovely
    • Jo Tastula     Dec 18th, 2012
      thanks Debra!
  • Christine Dillon     Dec 13th, 2012
    This is so great for my problem hips... thank you. I did it first thing, to get moving for the day and it is easy, but so great. I love how yoga helps in such little and easy ways. thank you Christine
    • Jo Tastula     Dec 18th, 2012
      Don't you love that when simplicity is the best remedy! Thank you Christine. And lots of love to your hips...
  • Catherine Halion     Dec 7th, 2012
    Loved the class
    • Jo Tastula     Dec 18th, 2012
      <3
  • teresa evans     Oct 29th, 2012
    loved the class!
  • Mark Diner     Oct 28th, 2012
    This was perfect for me. Thank you so much.
  • Lorna Grech Fonk     Oct 2nd, 2012
    since i got hip bursitis - my flexibility has decreased dramatically on my right side. do you know of anything i go do yoga wise? its made my practice very depressing for me.
    • Jo Tastula     Oct 23rd, 2012
      Hi Lorna. I'm sorry to hear of your bursitis and I sympathize with the pain and frustration you talk about. As with all injury and medical conditions, it's important to work with your doctor to find out exactly what's going on in your body as we cannot give medical advice. It's difficult for me to speak specifically about your bursitis, but I can talk about how one should approach yoga with an injury and general steps that might help address some of your needs. Firstly, it's important to modify your practice so that you aren't in any pain. I see that you are taking it easy with this 30 min level 1 class, but even so... take your time, move very slowly and mindfully in and out of postures and if pain persists you may even need to rest or skip some postures. As well as really scaling back, you may want to consider doing some postures supine (lying on your back) with a strap. This is one way to reduce stress on the joints while gently stretching into the area. I hope that helps some... all the best ~ j
      • Jo Tastula     Oct 23rd, 2012
        p.s sorry it took so long to reply. I experienced a few technical problems my end.
  • Melanie Faught     Sep 26th, 2012
    Great hip opening practice for morning or evening! I feel so relaxed...your classes are always great Jo! Many thanks :)
    • Jo Tastula     Oct 11th, 2012
      Thanks Melanie. You are great... I can just tell :) x
  • John Raiss     Sep 18th, 2012
    Great for injured baby boomers, thank you
    • Jo Tastula     Oct 11th, 2012
      Bless you John!
  • Catherine Farrell     Sep 6th, 2012
    Just what this old body needed!
  • Robert Sandor     Sep 4th, 2012
    Thank you Jo
  • edithe swensen     Aug 24th, 2012
    Wonderful practice
  • Amanda Cox     Aug 22nd, 2012
    That was lovely! Just the practice I craved for my tight hips and hamstrings on this beautiful NS afternoon! Thanks so much! Namaste
  • Meggie Joy Meggie Joy     Aug 20th, 2012
    This class was EXCELLENT for my inflexibility. It was easy and relaxing but I could tell it was effectively slowly starting to increase my flexibility. Many of the poses would be wonderful to just sit in for an extended period on their own. This truly is for ANY fitness level. Thank you Jo! :)
    • Jo Tastula     Oct 11th, 2012
      Hi Meggie ~ you are so right. It'd be nice to do a longer one and hold the postures for longer. Thanks for the great idea. Lots of love!
  • Autumn Jordan     Aug 17th, 2012
    Just what I needed to end my busy night. Thanks so much Jo!
    • Jo Tastula     Oct 11th, 2012
      Thanks Autumn!!!!!!!!!!!!!!!!
  • Melanie Zerr     Aug 14th, 2012
    A great level one class--thanks Jo!
    • Jo Tastula     Oct 11th, 2012
      Thanks Melanie. I'm really loving the level '1' crew. So sweet!
  • Michel Taillefer     Aug 13th, 2012
    Jo, I've been doing a lot of your vinyasa classes, level 1 to 3. You have such a great way to sequence everything, whether be level 1 or 3. This class is now in my favorite. I also noticed the rhythm of your voice and how meditative it is. You always say what's needed and leave spaces for us to enjoy the posture. I really enjoy your classes and look forward for more. Much love to you. :)

    Michel
    • Jo Tastula     Oct 11th, 2012
      Hi Michel. It seems we have a very similar practice style. I also do all level classes, am sensitive to rhythm and love space for contemplation. If you taught yoga... I'd most probably love your class also :) xo
  • yogagal      Aug 13th, 2012
    Loved this simple effective restfull class, happy to see more level 1 classes on the glo.
    • Jo Tastula     Oct 11th, 2012
      Thank you @yogagal. I know I teach a lot of level 2 & 2/3's so it's really nice to meet the yogi's who like the 1. I'm a big fan of the '1'!
    • Indiana Leal     Aug 13th, 2012
      I feel the same way! Thanks for posting more level 1 classes :)
      • Jo Tastula     Oct 11th, 2012
        Yes Indiana! More of the '1'! I'm onto it!
  • Sarah Carter     Aug 13th, 2012
    Thanks Jo for your teaching, lovely mellow class which flew! xx
    • Jo Tastula     Oct 11th, 2012
      You were in the zone... love it! xx
  • Angela Slagle     Aug 13th, 2012
    this class was perfect post run! thank you.
    • Jo Tastula     Oct 11th, 2012
      Thanks Angela! Lovely so see your profile pic!
  • Amanda Niznik     Aug 13th, 2012
    I really needed this class, Jo! I moved this weekend and practiced amidst wall-to-wall boxes AND a sleeping baby. Thank you!
    • Jo Tastula     Aug 13th, 2012
      ugh... moving!! Good luck with it all Amanda :))