yogaglo logo

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

Level 1/2
45 min

Create Pliability in Hamstrings & IT Bands

Vinyasa Flow | By Tiffany Cruikshank on Aug 01 2012
This class focuses on the tension in the hamstrings & IT bands and making the postures accessible for those with tension in these areas to create some pliability in the tissues.


This class focuses on the tension in the hamstrings & IT bands and making the postures accessible for those with tension in these areas to create some pliability in the tissues.


  • Ray Brock     Aug 16th, 2014
    great weekend warm up. thank you Tiffany
  • Frances Westbrook     Feb 16th, 2014
    I must be a solid inch taller after that practice! Thanks Tiffany-a great flow.
  • Mary Paschall     Feb 1st, 2014
    I love this practice. A week at my desk and walking only on concrete, my legs and hips were so tight. After savoring this class, my hips are like butter. Thank you, Tiffany.
    • Tiffany Cruikshank     Feb 1st, 2014
      Aw, I love that Mary, great to hear! :)
  • Marcy Huey     Oct 27th, 2013
    Thank you for this sweet and wonderful practice. After a long week of not feeling well, this class brought me thoughtfully and gently back into some much needed movement and yoga awareness. Thank you kindly
    • Tiffany Cruikshank     Oct 27th, 2013
      That's great to hear Marcy, glad it helped :)
  • Marcie Frehner     Aug 2nd, 2013
    Thank you Tiffany. I haven't done this one in awhile and forgot just how perfect it was for me. Feeling much graditude for your teaching today!
    • Tiffany Cruikshank     Oct 27th, 2013
      Thanks Marcie :)
  • Katrina Arnold     Aug 1st, 2013
    Perfect end to a day of hiking and chasing down people!
    • Tiffany Cruikshank     Oct 27th, 2013
  • tess hall     Jul 26th, 2013
    This class felt like it was tailor-made for me and my specific body issues. It also helped me return my attention to proper form and alignment in a really lovely, un-forced way. Thank you so much.
    • Tiffany Cruikshank     Oct 27th, 2013
      Your welcome Tess, I'm glad you enjoyed it! :)
  • keith carodine     Jul 24th, 2013
    Thank you Tiffany. I do a lot of Olympic power lifting so my IT band tightens . This class and your it band class really helped me. Keith
    • Tiffany Cruikshank     Oct 27th, 2013
      Great to hear, thanks Keithe :)
  • Lauren Magnuson     Jul 18th, 2013
    I had a huge smile on my face after this practice, like a reflex - I couldn't control it! Thanks so much, this really helped me.
    • Tiffany Cruikshank     Oct 27th, 2013
      :) :) Love that Lauren
  • Melanie Zerr     Jul 13th, 2013
    What a wonderful class! Thank you, Tiffany.
    • Tiffany Cruikshank     Oct 27th, 2013
  • Jenny Reitz     Jul 2nd, 2013
    This was heavenly! Thank you SO much. I definitely need to focus on working with my hamstrings and not against them. I think that's where a lot of my tension lies! XOXO
    • Tiffany Cruikshank     Jul 4th, 2013
      Glad it helped Jenny! :)
  • Carol Lakin     May 21st, 2013
    Just had an aha moment. I think I have overstretched my tendons in pursuit of lengthening my hamstrings! Have had pain behind my knees and at my sit bones with restriction in movement/asanas that prior to injury were not difficult or painful. Would you recommend any of your classes to help with this. Hope all is well.
    • Tiffany Cruikshank     May 26th, 2013
      Glad it all clicked Carol, the best way to go is to pay careful attention to the principles from this class anytime you practice so you can use it in anything. ;)
  • Emily Tubola     Apr 7th, 2013
    Such a great class after a run for tight hips and hamstrings. Thank you!
    • Tiffany Cruikshank     Apr 20th, 2013
      Nice, glad it helped Emily! ;)
  • Celine Stephanie Pozzi     Apr 5th, 2013
    Really very nice!I'm back on sport in general and this is what I was looking for to exercise flexibility the morning after intense aerobics training... thanks!
    • Tiffany Cruikshank     Apr 20th, 2013
      Great to hear Stephanie! ;)
  • heather peroni     Mar 28th, 2013
    thank you thank you! i think this was the first time i made the connection between tendon vs. muscle hamstring stretch. goodness!
    thanks again for another great class, tiffany.
    • Tiffany Cruikshank     Mar 29th, 2013
      Great to hear heather, glad it was helpful ;)
  • Rafael Kr     Feb 6th, 2013
    Good for my early morning.
    • Tiffany Cruikshank     Feb 6th, 2013
  • Anthony Melillo     Feb 5th, 2013
    My hips feel loose and I feel energized.
    You were excellent.
    • Tiffany Cruikshank     Feb 5th, 2013
      Glad you enjoyed it Anthony! :)
  • Angela DeLucco     Jan 13th, 2013
    Fabulous! My hamstrings are singing :)
    • Tiffany Cruikshank     Feb 5th, 2013
      Love it Angela!
  • Deb King     Jan 11th, 2013
    Excellent class and good instruction on stretching the muscle vs. the tendons.
    • Tiffany Cruikshank     Feb 5th, 2013
  • Chris Wilson     Jan 6th, 2013
    Thank You!! This was so much help on my way to release my hamstrings!!
  • Jessica Rafferty     Dec 28th, 2012
    Thanks for a wonderful, gentle practice, Tiffany. This was just what I needed after a long bike ride yesterday.
  • Brenna Eckerson     Nov 22nd, 2012
    Tiffany, I have had issues with my IT Bands and have almost giving up running...recently, it's resurfaced how much I've missed running...and I think that this class just might be what will put me back on the road running. thank you so much! And a happy Thanksgiving to you!!! Namaste
  • Jamie Busch     Nov 7th, 2012
    Hi Tiffany. Great class to review the basics! I've been teaching 7 classes/week! A couple classes are yoga basics, so really helpful. Miss getting you in person; however, always appreciate your insight.
  • Jamie Busch     Nov 7th, 2012
    Hi Tiffany. Great class to review the basics! I've been teaching 7 classes/week! A couple classes are yoga basics, so really helpful. Miss getting you in person; however, always appreciate your insight.
  • Karen Kushner     Oct 13th, 2012
    Awesome class, awesome instruction - I love that you describe where a stretch should be felt and the purpose of the poses, After this class I felt great and as a bonus, had a little anatomy lesson thrown in, too. So much information and so much fun! Thank you.
  • Anthony Melillo     Sep 23rd, 2012
    This practice hit the spot! I was very stiff & lethargic this Sunday morning likely due to my Friday & Saturday golf & workout. After I completed your excellent practice, I felt loose and painfree. Thanks for your light hearted but effective routine. Namesta.
  • Jennifer Schell     Sep 17th, 2012
    What a wonderful class! Those are two areas that I need to get into because they are tight and painful, and I really felt the stretch/burn today! Thank-you Tiffany! PS. side stretches were amazing!!
  • Tiffany Cruikshank     Sep 16th, 2012
    Great to hear guys, glad its helpful for you. :)
  • Kayla Nielsen     Sep 8th, 2012
    Thank you!! I have been needing something exactly like this for a long time now. This class is definitely going to be repeated... many times :)
  • Rebecca Powell     Aug 27th, 2012
    Thank you SO much for this! Nursing a hamstring pull right now, so taking it super easy! This hit all the right spots and is helping me actively heal!
  • Ellen Witte     Aug 21st, 2012
    I love this class!
  • christine jefferson     Aug 15th, 2012
    hams and it band
  • Courtney Buckley     Aug 13th, 2012
    After being tight, sore, and uncomfortable after a long marathon training run that I did yesterday. This class was just what I needed. I love the cross training classes that Tiffany teaches, they always hit the right muscles, and I feel so much better afterwards.
  • Lauren Seaman     Aug 9th, 2012
    Great class. Your classes are my favorite. I love the educational info about muscles and tendons, etc. Really hope to do teacher training with you in the near future. I came to yoga from a very athletic background 8 years ago, have been doing it regularly ever since, and like you said, "Yoga is very humbling." Keeps me interested though! It's endlessly challenging and lovely and fun!
  • yogagal      Aug 5th, 2012
    this class is very effective, hard, yet breathing is not compromised. wow my "friends" liked it
  • Anne M     Aug 3rd, 2012
    Thank you Tiffany for this class. Making the proposed adjustments to stretch the muscle vs. hamstring was very effective. This is exactly what us athletes need to help us get the most out of yoga.
  • Grace Kosko     Aug 3rd, 2012
    Loved it! I stand all day and do a lot of weight training so this felt glorious. I feel so open and loose with a lot of strength!
  • Kaity Kaity     Aug 2nd, 2012
    Tiffany this was really helpful, like yoga + physical therapy. I've had a knee injury for a while and my PT tells me I need to open up my IT bands. I felt like all of these poses, and your precise instruction, may help me be more mobile again.
  • Kelly Feenan     Aug 2nd, 2012
    Thanks for a great class!
  • Susan Seligman     Aug 2nd, 2012
    Just what I needed. You brought a new dimension to some of the poses that really made a difference. I am a competitive equestrian and I will incorporate this class into my weekly routine. Off to ride! Thank you!
  • Naomi Heikalo     Aug 2nd, 2012
    That practice was transformative. I feel like I have a new pair of legs today, thank you!!
  • Tiffany Cruikshank     Aug 1st, 2012
    Glad it was helpful Chase. :)
  • Chase Brock     Aug 1st, 2012
    Thanks Tiffany! I learned a lot from this class, but I will especially remember the difference between stretching the hamstring and trying to stretch my tendons (which don't have much elasticity). I think I've been accidentally trying to stretch out my tendons for years! What a revelation! I love yoga because I'm always learning :)