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Level 2/3
60 min

Open the Thighs, Hips & Psoas

Vinyasa Flow | By Dice Iida-Klein on Sep 05 2012
A strong and straight-forward flow, aimed at opening the thigh area, including the hip flexors and psoas. Using Chandra Namaskar (moon salutations), crescent pose, anjaneyasana, ardha virasana and a few others, we open up our front body giving way to a few handstands and backbends. Class finishes with some twists and a light seated meditation instead of savasana, but of course savasana is recommended if you have the time. Enjoy my fellow yogis!


A strong and straight-forward flow, aimed at opening the thigh area, including the hip flexors and psoas. Using Chandra Namaskar (moon salutations), crescent pose, anjaneyasana, ardha virasana and a few others, we open up our front body giving way to a few handstands and backbends. Class finishes with some twists and a light seated meditation instead of savasana, but of course savasana is recommended if you have the time. Enjoy my fellow yogis!


  • Cherelle Spencer     Oct 8th, 2014
    Love it✨✨✨ beautiful class
  • Celine Herweijer     Oct 6th, 2014
    Thanks Dice. You're just awesome!
  • theron cooper     Sep 29th, 2014
    Thank you
  • ZEynep A     Sep 17th, 2014
    This goes to my series titled "magic" thanks a million Dice;)
  • Chanel Davidoff     Mar 21st, 2014
    Thank you for starting my morning off right, Dice!
    By the way, I loved what you said at the end about finding your expression and style of yoga and respecting all that is out there. I appreciate the insight.

    You couldve said "eka-pada-blahblahblahblahsasana" and I would've believed you.

  • Kendra Staley     Nov 30th, 2013
    My hip flexors feel so much more open. Thank you! :)
    • Dice Iida-Klein     Jan 8th, 2014
      You're welcome Kendra :) Glad we could get the hip flexors and psoas to open for ya!
  • Alison Nicholas     Sep 23rd, 2013
    Thank you for the great class!!!
    • Dice Iida-Klein     Oct 28th, 2013
      You're welcome Alison!
  • Alison Nicholas     Sep 23rd, 2013
    Thank you for the great class!!!
  • Alison Nicholas     Sep 23rd, 2013
    Thank you for the great class!!!
    • Dice Iida-Klein     Sep 23rd, 2013
      You're welcome Alison!
  • Kristina Cook     Sep 21st, 2013
    I am a swimmer and have hip tightness...bad for rotation. :( Today, in this practice my hip actually popped into a better place. Can't describe it, not painful and now I feel much better. Been trying hip opener classes for years...this one has helped me tremendously. Thank you.
    • Dice Iida-Klein     Sep 23rd, 2013
      You're quite welcome Kristina. Glad to hear this practice has been a great help to your hips. Keep on practicing my fellow yogi :)
      • Kristina Cook     Sep 27th, 2013
        It's so cool to receive a reply! Thank you!
  • Rafael Kr     Aug 22nd, 2013
    Great class. Thank you.
    • Dice Iida-Klein     Sep 23rd, 2013
      You're welcome Rafael :)
  • Amy Fitta     Jun 29th, 2013
    Thank you, thank you! What an excellent class, excellent teacher. Your cueing is amazing ( I took notes ) :) They really helped me get out of my head and into my body/practice :)
    • Dice Iida-Klein     Jul 22nd, 2013
      You're quite welcome Amy! Notes are always good :) Glad you enjoyed the practice!
  • Asami Martens     May 16th, 2013
    Amazing cues! Ahhh thank you Dice! I really really had a hard week and I was feeling down all day... you made me smile :)
    • Dice Iida-Klein     May 17th, 2013
      Glad I could help with the creation of a smile Asami :) Yoga is the cure for any hard week, day, minute...practice on my fellow yogi.
  • Andreia Torres     Apr 23rd, 2013
    Love, love, love your classes!
    • Dice Iida-Klein     Apr 24th, 2013
      Glad you enjoy the classes Andreia!
  • Molly Lavacek     Feb 13th, 2013
    S I C K ! ! ! Love your enthusiasm! Great class, feel open in back and loose in front!
    • Dice Iida-Klein     Feb 22nd, 2013
      NICE! Open in the back and loose in the front is what I want to hear :)
  • Michelle Torman     Feb 8th, 2013
    My hips and lower back feel amazing!! thank you thank you!! Just what I needed :)
    • Dice Iida-Klein     Feb 22nd, 2013
      Perfect. Glad to hear it Michelle :)
  • Catriona Andrew     Jan 12th, 2013
    Great class, as always - thank you Dice!
    • Dice Iida-Klein     Feb 22nd, 2013
      YOu're welcome Catriona!
  • Danielle Orlandella     Jan 3rd, 2013
    Awesome class ! I've never come into handstand that way with the knee bent and drawing it into my armpit to create length, once i am lifted Thanks!!!
    • Dice Iida-Klein     Feb 22nd, 2013
      Always room to try something new! YOu're welcome :)
  • Elisabeth Ogle     Nov 22nd, 2012
    What a playful way to to find gratitude for the day. My new Thanksgiving tradition. Thanks, Dice.
  • Grace McClellan     Nov 9th, 2012
    This is lovely, my first class with you. Thank you for the "pregnant twist", at 5 mos pregnant I felt so cared for and my side body was delighted. Your instruction is so clear I hardly had to look at the monitor. Will be practicing with you again soon, thank you.
    • Dice Iida-Klein     Feb 22nd, 2013
      Congrats on the baby! I'm glad you enjoyed the practice :)
  • sybylla smith     Nov 6th, 2012
    Angela, my trained yoga partner and I are so glad we found you and this class. Your alignment tips are spot on and you maintain a challenging sequence. Our hip flexors are happy. I had a whole right side of my body stretch that I settled in savasana .
    We'll be back!
    • Dice Iida-Klein     Feb 22nd, 2013
      Awesome Sybylla! Glad I could be of service :)
  • Aileen Kitsalis     Nov 5th, 2012
    What a fantastic class, Dice! Absolutely love the alignment tips while still keeping a sweaty pace! Thank you!
    • Dice Iida-Klein     Feb 22nd, 2013
      You're welcome Aileen!
  • Tracey Conway     Oct 29th, 2012
    I've always had my arms straight in updog and found my elbows hurt. I took your cue to keep them slightly bent - ahh, no pain. Thank you for a lovely class. :)
    • Dice Iida-Klein     Feb 22nd, 2013
      Soft bend works wonders right?!! Glad I could be of service Tracey :)
  • Laura Zausmer     Oct 29th, 2012
    A wonderful class after the Chicago marathon! Thank you so much. I look forward to following you and your classes here in Michigan. Jonny Kest is my teacher and he would love your clear directions and knowledge of the body.
    • Dice Iida-Klein     Feb 22nd, 2013
      Hey Laura! I hope you had a great marathon run. Jonny is amazing. I'm fortunate enough to practice with Bryan out here LA. Namaste my fellow yogi :)
  • Lisa Koester     Oct 27th, 2012
    I don't know why I keep coming back to this guy. He's like what, a 20-something year old man and I'm a (ahem) 50-something woman. I've stopped comparing myself, and can do about 80-90% of his moves. Still, the rest is easily modified and I always feel like a million bucks afterwards. Thanks for challenging us, Dice! SOOO need it!!!
    • Dice Iida-Klein     Feb 22nd, 2013
      Oh Lisa! I'm glad you keep coming back. It doesn't matter what we can or can't do. I'm just glad it keeps you happy and coming back :) Glad I could be of service!
  • Mary Coleman     Oct 19th, 2012
    What a great class! Thank you so much - love hip opening! I sit a lot during the day and work at the computer - so my hips are always in need of love! Great job - great verbal cuing.

    • Dice Iida-Klein     Oct 21st, 2012
      Glad I could be of service. Hip opening is a necessity if you're sitting at a desk all day! Enjoy my fellow yogi :)
  • Maureen Kennedy     Oct 15th, 2012
    My first yogaglo class. Awesome. Thank you, thank you, Dice.
    • Dice Iida-Klein     Oct 21st, 2012
      Nice. Glad you enjoyed it :)
  • Katrina Durocher     Oct 8th, 2012
    Always LOVE your classes!!! Much Gratitude <3
    • Dice Iida-Klein     Oct 21st, 2012
      Much gratitude back at ya :)
  • Nuala McDermott     Oct 2nd, 2012
    I did it! I did a handstand! For two seconds, but that's a whole lot more than yesterday!! The excellent alignment cues help as do the suggestions for alternatives, so I never feel a failure if I can't make a pose. I laughed out loud when I got my stand, and will be grinning from ear to ear all night Namaste Dice, you are a gifted teacher,. Thanks.Nuala.
    • Dice Iida-Klein     Oct 21st, 2012
      YES! That's so amazing to hear Nuala :) I'm so glad the alignment cues helped your handstand practice further. Keep on practicing!
  • Brenda Berube     Oct 2nd, 2012
    Excellent class, I couldn't fully attain all poses, but it was a good challenge. Wonderful alignment cues! I learned a lot of great alignment cues from this class. Thank You!
    • Dice Iida-Klein     Oct 21st, 2012
      Awesome! So glad you enjoyed the practice. Don't worry about "fully" attaining the postures. No need. You are perfect in your practice now, but always looking for forward progress :)
  • Kristin Bruning     Oct 2nd, 2012
    Dice, you are such a gem... thank you
    • Dice Iida-Klein     Oct 21st, 2012
      Awe thanx for the kind words :)
  • edithe swensen     Oct 1st, 2012
    wonderful flow - thank you, Dice. Calming in the beginning, moving towards a nice workout. Another favorite class.
    • Dice Iida-Klein     Oct 21st, 2012
      Thank you Edithe :) Glad I could be of service.
  • Emma Robinson     Sep 28th, 2012
    Lovely class dice - very ying and yang :) More mellow poses which is really nice and seems to gives me more energy for the handstands particularly the standing splits prior. Hope to see you and Brioney in the future - was just in koh samui for my honeymoon and was gutted I missed you guys at absolute!
    • Dice Iida-Klein     Oct 21st, 2012
      Glad you enjoyed it Emma! Sometimes mellow is the way to go :) We're heading back to Koh Samui to Absolute Sanctuary for our yoga retreat, Nov. 25-29. Sorry we missed ya over the summer!
  • Erica Chapman     Sep 24th, 2012
    Never had your class before - will be back! Thanks, Erica
    • Dice Iida-Klein     Sep 26th, 2012
      Awesome! Would love to have you back :)
  • jamie danek     Sep 19th, 2012
    nice but too slow for what i was looking for this a.m.
    • Dice Iida-Klein     Sep 26th, 2012
      Not a problem. There are some faster flows in the library. Give them a shot!
  • Simon Goss     Sep 14th, 2012
    Dice, thanks for the gift of yoga! Anton Mackey is right you rock brotha!!!
    • Dice Iida-Klein     Sep 26th, 2012
      Thanks for practicing with me! I love Anton. He's my brother from a different mother. TEll him I said what's up!
      • Anton Mackey     Oct 2nd, 2012
        WHats up! Just what I needed for my at home morning practice! Love to the 3 of u!
  • Claire Litton     Sep 12th, 2012
    lovely practice. dice, you are the flexble-est guy i have ever seen! it gives me something to aspire to.
    • Dice Iida-Klein     Sep 26th, 2012
      Thank you! Flexibility will always be a work in progress for me. When I started yoga I couldn't even touch my toes in a forward fold. Just keep practicing!
  • Cathy Pearson     Sep 12th, 2012
    This is a really super class, very well thought out and nicely sequenced. I had a some lower back pain last week and it really relieved it. I have some nice new tips from this one. Thanks Dice.
    • Dice Iida-Klein     Sep 26th, 2012
      Great! Glad I could be of service. Working the front of my thighs and hips definitely helps to relieve my lower back from stress and tension, so I love this practice :)
  • Lacey AuCoin     Sep 11th, 2012
    Loved this class, easy to follow :)
    • Dice Iida-Klein     Sep 11th, 2012
      Awesome! So happy you enjoyed it :)
  • Amber Kavehkar     Sep 10th, 2012
    love it and we are not humping the ceiling :)
    • Dice Iida-Klein     Sep 11th, 2012
      Amber! It feels like it's been forever since Dallas :) Glad you enjoyed the practice and aren't humping the ceiling. Peace my fellow yogi!
  • Lisa Watson     Sep 9th, 2012
    Great class Dice! I have to say I disagree with a lot of the other comments. I found your cueing concise and easy to follow. Thank you.
    • Dice Iida-Klein     Sep 11th, 2012
      Glad you enjoyed it :) Thank you for your words. I try my best to be the best for myself and everyone around me!
  • yogagal      Sep 8th, 2012
    what a difference a day and time of day makes. Did this at 5:00 pm instead of 6 am, no problem following cues now that I'm awake + have a warmer body, now added to favorites. I need to refrain from commenting to early in the am, too grumpy. sorry dice, it was ALL great
  • Joel G     Sep 8th, 2012
    Dice- Your ability to give instructions that keep pace with a vinyasa practice is unique and helps me deepen my ability to move and align mindfully together. I look forward to every class you do on glo!
    • Dice Iida-Klein     Sep 11th, 2012
      Hey Joel. Thank you so much for the kind words. It's always a pleasure to work with you even though it's through the screen :)
  • John Martin     Sep 7th, 2012
    Dice, could you give your instructions a little slower? I'm guessing you are trying to create a sense of energy, but sometimes you talk so fast, I can't understand you. Directions stack on top of each other, and I don't have time to process them. I'm not new to yoga, and I liked the sequence, I just don't see what's the rush.
    • Dice Iida-Klein     Sep 11th, 2012
      Hey John. It's a constant struggle for me to slow down. I'm definitely working on it. I have so much to explain, but I'm realizing a lot that less is more. Good thing about the Glo is that there are so many amazing teachers, so if one (like myself) doesn't work for you, you'll love another I'm sure :) Try Kathryn or Tiffany...they rock! Practice on my fellow yogi!
    • yogagal      Sep 7th, 2012
      DITTO, manic, rajasic, has no place in a yoga practice, but the first 5 min. were GREAT!!!
      • Dice Iida-Klein     Sep 11th, 2012
        Thanx yogagal. working on making it better for everyone :)
  • Janelle Dimitriou     Sep 6th, 2012
    Loving your practices Dice! And so mesmerized and inspired by your "handys" ;). Do you ever make it to Chicago?...would love to study with you live.
    • Dice Iida-Klein     Sep 11th, 2012
      Nice! Gotta love the "handys" :) I would love to make my way to Chicago. Any ideas for studios? Let me know. Till then...practice on my fellow yogi!
  • Autumn Jordan     Sep 5th, 2012
    I am just in love with your classes Dice! They always have the perfect amount of sweat and stretch :) Thank you and namaste!
    • Dice Iida-Klein     Sep 11th, 2012
      Thank you for the kind words. I'm glad you enjoy them :) Namaste right back at you!
  • Cathy Benthagen     Sep 5th, 2012
    Another great feel good class with alignment tips that really hit the mark! Thanks again Dice....
    • Dice Iida-Klein     Sep 11th, 2012
      Great! You're quite welcome. Always happy to be of service to you my fellow yogi :)
  • Mojie B     Sep 5th, 2012
    Thank you Dice, another great class, felt great
    • Dice Iida-Klein     Sep 11th, 2012
      You're welcome Mojgan! Glad the practice worked for you.
  • Michelle Cardone     Sep 5th, 2012
    great class! Thank you!
    • Dice Iida-Klein     Sep 11th, 2012
      Glad you enjoyed it :)
  • Jodi Sargent     Sep 5th, 2012
    best release ever felt in reclined hero's pose because of your alignment cues. thank you
    • Dice Iida-Klein     Sep 11th, 2012
      You're welcome. Awesome to hear :) Gotta love virasana!
  • Barbara Pautler     Sep 5th, 2012
    Thank you for the mucch needed wake up call today! I still struggle with handstand but will get it one day. My psoas is grateful as am I! Namaste.
    • Dice Iida-Klein     Sep 11th, 2012
      This is definitely one way to wake up :) Glad I could of service in the morning. Keep practicing and the handstand will come when you least expect it to.
  • Monique Baron     Sep 5th, 2012
    I loved this sequence - very creative, invigorating and free. Stuck the balance in one-legged handstand which felt like a breakthrough moment. Achieved virtually - so awesome. Thank YOU!
    • Dice Iida-Klein     Sep 11th, 2012
      Great! I try to mix up the sequences as much as I can :) Sticking the handstand is the best feeling ever. Glad I could be of service. Keep on practicing my fellow yogi!
  • Benchaporn Sujitwanich     Sep 5th, 2012
    very good
    I am student Thailand
    • Dice Iida-Klein     Sep 11th, 2012
      Thanks! I'm going back to Bangkok the end of November. Maybe see you there :)