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Level 2/3
60 min

Relieve Pain in Low Back and Knees

Vinyasa Flow | By Dice Iida-Klein on Mar 15 2011
Getting into the outer thigh (iliotibial band) is a great to way relieve pain in the low back and knees.  Warming up via Surya Namaskar A and a dancing warrior sequence w/ standing splits variations (urdhva prasarita ekapadasana),we make our way into eagle pose (garudasana), revolved half-moon pose (parvritta ardha chandrasana), cross-legged forward fold (uttanasana), revolved triangle (parvritta trikonasana), cross-legged wide-leg forward fold (prasarita padattonasana), cow-face pose (gomukhasana), half lord of the fishes pose (ardha matsyendrasana) and finally our favorite twisted arm balance, eka pada koundinyasana I !!! Handstand variations given throughout the class, culminating in handstands on blocks near the wall and in the middle of the room.  No backbends this class :) Enjoy my fellow yogis!

Description

Getting into the outer thigh (iliotibial band) is a great to way relieve pain in the low back and knees. Warming up via Surya Namaskar A and a dancing warrior sequence w/ standing splits variations (urdhva prasarita ekapadasana),we make our way into eagle pose (garudasana), revolved half-moon pose (parvritta ardha chandrasana), cross-legged forward fold (uttanasana), revolved triangle (parvritta trikonasana), cross-legged wide-leg forward fold (prasarita padattonasana), cow-face pose (gomukhasana), half lord of the fishes pose (ardha matsyendrasana) and finally our favorite twisted arm balance, eka pada koundinyasana I !!! Handstand variations given throughout the class, culminating in handstands on blocks near the wall and in the middle of the room. No backbends this class :) Enjoy my fellow yogis!

Comments

  • Adele Tan     Apr 14th, 2014
    Ah.. Was so going to give up halfway through cos my thighs ache big time in warrior sequence but glad I stuck through it! Thanks Dice! Will def come back to this practice for some handstand add-ons!
  • CHRISTINA RESENDE     Dec 8th, 2013
    I'm in physical therapy for IT Band Syndrome. I really felt the stretches here but without pain. I feel like this class helped more than the PT program. Thanks, Dice. You're my favorite teacher on yogaglo!
    • Dice Iida-Klein     Jan 8th, 2014
      Hey Christina! The IT band is a sensitive area for sure. I'm glad this practice helped you to move out the pain. Have you ever tried myofascial release via rolliing on a foam roller? It's the best for your hips and IT band!
      • CHRISTINA RESENDE     Jan 8th, 2014
        Yes, I have one. I have tried it a few times, but have not been consistent. Thanks for the reminder. Here's to consistency and dedication in 2014!
        • Dice Iida-Klein     Jan 8th, 2014
          You got it! :)
  • Peter Silvera     Jun 10th, 2013
    I've been having hip pains for 2 months to no relief it actually got worse! I just took this class I'm still sweating but guess what no pain!! You are amazing bro God bless you Namaste!! please learn Ashtanga an had some videos to there!
    • Dice Iida-Klein     Jun 15th, 2013
      Awesome to hear Peter! Namaste right back at ya. I've practiced Ashtanga before, and I love the primary series. I don't think it's something I could teach right now, but you never know :)
  • Juli Ternan     Apr 24th, 2013
    You are awesome Dice! I am finally getting up and holding handstand...even if just a few seconds. Your queuing is always just what I need to go deeper with my practice. Namaste!
    • Dice Iida-Klein     Apr 24th, 2013
      Namaste Juli! I'm glad to hear that handstands are clicking for you. Keep on practicing and it will just get easier and easier :)
  • Mia Mironov     Apr 5th, 2013
    Namaste:)
    • Dice Iida-Klein     Apr 24th, 2013
      Namaste Mia :)
  • M'Le Leach     Mar 31st, 2013
    I did this class RIGHT after a cardio workout. Phew. It helped keep the heat I built during cardio, but then helped stretch all the work out. :) Thank you so much for this class.
    • Dice Iida-Klein     Apr 24th, 2013
      You're quite welcome M'Le. This is a great one after a lot of stress on the legs for sure :)
  • mahalia Albertini     Mar 25th, 2013
    Dice! Thank you for a wonderful class this evening. Just the right way to complete my evening. Im not at the hands stand level as yet, but i will continue working on it.
    Namaste!!!
    • Dice Iida-Klein     Apr 24th, 2013
      Keep on working at it Mahalia! Just know that handstands are never the pose that you have to/need to achieve. They are supposed to make your practice light and fun. That's all. Namaste my fellow yogi :)
  • Teresa Willis     Mar 25th, 2013
    Thanks so much - really enjoyed this and will return to it again and again.
  • Teresa Willis     Mar 25th, 2013
    Thanks so much - really enjoyed this and will return to it again and again.
    • Dice Iida-Klein     Apr 24th, 2013
      Awesome Teresa! Come on back for more :)
  • Sonya Cyr     Mar 25th, 2013
    This was fun! I plan on repeating this class to see if I can get a better handle on handstands...I can do it when I kick up. Any tips on how to cultivate the core strength and awareness necessary to go up and down with more control?
  • Sonya Cyr     Mar 25th, 2013
    This was fun! I plan on repeating this class to see if I can get a better handle on handstands...I can do it when I kick up. Any tips on how to cultivate the core strength and awareness necessary to go up and down with more control?
    • Dice Iida-Klein     Apr 24th, 2013
      Great Sonya. There are a few handstand classes of mine that will help you out. Specifically two that were posted in the last 10 classes I think. Try them out. Also, be sure to check out Noah's and Jason's take on handstands. They are phenomenal teachers and I consider them some of my senior teachers. Let me know how it goes!!!
  • Lee DeVary     Mar 25th, 2013
    DICE! You are insane! And I love it. Thank you for an incredible class today--completely changed my day, mood, muscles. You are a delight to learn from and fun to watch! I hope to be that strong one day. I live in Los Angeles, and hope to have the honor of joining in one of your classes in the near future. Namaste, yogi
    • Dice Iida-Klein     Apr 24th, 2013
      Namaste Lee! I hope to have you live in class one day. Come on out to the Glo on Wednesdays at 6pm and it'll be a blast. Till then...practice on my fellow yogi!
  • Alexandrea Roesch     Mar 25th, 2013
    This class was a wonderful mid-day treat! Will keep me smiling for the rest of my evening . . .Loved the sequence. Thank you Dice. Namaste <3
    • Dice Iida-Klein     Apr 24th, 2013
      Hip opening is great anytime of day! Glad I could be of service Alexandrea :)
  • Katie Green     Mar 25th, 2013
    You are my new fave!!
    • Dice Iida-Klein     Apr 24th, 2013
      Thanx Katie! Come on back for more :)
  • Michelle Whelan     Mar 25th, 2013
    Perfect from start to finish. Challenging but not intimidating. One of my new faves for sure!!!
    • Dice Iida-Klein     Apr 24th, 2013
      Made it to the favs list?! Stoked :)
  • andrew bathory     Mar 25th, 2013
    yes! so fun, my handstands were rocking today! you are so grounded and i appreciate your simplicity. thanks!
    • Dice Iida-Klein     Apr 24th, 2013
      Nice Andrew! Keep on practicing my fellow yogi. Thank you for the kind comments :)
  • Autumn Jordan     Mar 25th, 2013
    Amazing class Dice! Wouldn't have thought of taking it if it wasn't for the weekly classes. Strong, fun and defieantly helped my low back this morning. Thank you! :)
    • Dice Iida-Klein     Apr 24th, 2013
      So good to hear Autumn :) Glad I could be of service!
  • Lucinda Pimlott     Mar 25th, 2013
    Fun sequencing, thank you!
    • Dice Iida-Klein     Apr 24th, 2013
      You're welcome!
  • Sasha Taylor     Mar 24th, 2013
    Epic Dice, great sequencing, challenging but mostly possible. x
    • Dice Iida-Klein     Apr 24th, 2013
      Awesome to hear Sasha :) So happy you enjoyed the practice!
  • Amy Wasiura     Feb 14th, 2013
    Euphoric, FUN, Delicious. I was fully present--captivated by the practice--and I forgot about everything else.
    • Dice Iida-Klein     Feb 22nd, 2013
      Love it! Glad the practice could be of service to you Amy :)
  • Jill Amison     Dec 5th, 2012
    Whoop Whoop! My first time in handstand on blocks....Super strengthening and empowering! Fun class Dice, Thankyou xx
    • Dice Iida-Klein     Feb 22nd, 2013
      You're welcome Jill! A little boost from the blocks gets you up there :)
  • Matthew Marlo Delos Santos     Oct 25th, 2012
    wow this is my first time to do a cross legged bakasana.. it's difficult but more than 10 time practice i do it..yeheeyyyyy... thank's dice..your amazing..
    • Dice Iida-Klein     Feb 22nd, 2013
      Awesome Matthew! Cross-legged bakasana is a fun one :)
  • Huda Mussa     Jul 12th, 2012
    King of hip openers. I go back to your practices everytime my hips feel squeaky. I love yr. systematic and safe teaching.
  • Dice Iida-Klein     Dec 18th, 2011
    @Kayla - Awesome! Please is a necessary word for all of us :) A little more please anytime is a good thing! Keep falling...it's the best part of the yoga practice. Having the focus to come back and give it another shot is what we're going for! Please try handstanding...even against the wall. It's the best feeling and best pose ever!
  • Kayla MacLennan     Nov 28th, 2011
    Ahhh, this was my first class of yours and I LOVED it. I find your charisma so wonderful: "right leg up and back, please!" The "please" killed me every time. Love it. Eka pads koudinyasana is my favorite arm balance of all time! I tried the second variation for the first time today and might have fallen a bit and bonked my nose... But at least I tried!

    I haven't started practicing handstand but you have definitely inspired me to do so ASAP.
  • Dice Iida-Klein     May 26th, 2011
    @Melissa- I'm so glad you enjoyed the class. Since I'm not physically there to see what you're doing, all I can tell you is to back off and to not straighten the leg that's bound. It seems like there is some knee trouble connected to the IT band for you, so keep the leg bent if possible. You may not be engaging the quad, thus not protecting the knee and thigh. But having said that, please see a doctor if the pain persists. I am definitely not a doctor and I want you to keep your body happy and free of injury :) Part of our practice is learning to push ourselves beyond what we think we can do, but just as important is the ability to listen to our bodies and be able to back off when needed. I hope that helps!
  • Yogui Roots     May 18th, 2011
    Hi dice...i have a question..in arddha matyendrasana minute 40 when i interlace mi hands and strech de leg i have pain back of the knee, i dont know how to splain it...its the outer ligament that stretched by the arm and burns, i always have this problem even making alot of adjustment in the arm :( help!!!!..thank you :)
  • Yogui Roots     May 18th, 2011
    niiiiceeeeeeeeee... :) i like it
  • Julia Fine     Apr 23rd, 2011
    Just did the class for a second time and started wondering if you might consider doing another IT band class like this in 90 minutes. It would prob be way intense but still awesome! Thanks for this class though :-)
  • Candice Ho     Apr 18th, 2011
    wow! My first class with you. it was amazing "choreography" if you want to call it that. Thank YOU!
  • Megan Vance     Apr 1st, 2011
    Great Class... so much fun!!!! thanks
    Meg
  • Melissa Andrade     Mar 21st, 2011
    Wow. do you travel?? Workshops??
  • Kieran Barry     Mar 20th, 2011
    Dice, Dice, Dice, just when i thought you couldnt turn the heat up any more, you pull this little gem out!
    Fantastic class...i thought i was kind of strong and doing pretty well but suddenly found that my shoulders couldnt take any more and just burst out laughing at the intensity of it :)

    Keep up the good work!

  • Dice Iida-Klein     Mar 17th, 2011
    @Gail - Thanx Gail. I'm so glad you enjoyed it.
  • Dice Iida-Klein     Mar 17th, 2011
    @Katie - I'm happy you enjoyed the class. Yin is amazing for getting into the hips and flow is just another great way to open up as well. Keep running, keep practicing!
  • gail taylor     Mar 17th, 2011
    Great again!!
    Thank you Gail
  • Katie Serbus     Mar 17th, 2011
    I'm a runner so when I saw "IT band" in the description I was all over this practice. I'm accustomed doing yin practices to work on my overused hips and legs and this was a nice change. Fun, fun practice with great sequencing! Thanks Dice!
  • Dice Iida-Klein     Mar 16th, 2011
    @Yogis - Thank you for the wonderful comments. I'm so happy that you all enjoyed the class. More to come.
  • rosalba diaz     Mar 16th, 2011
    thank you! this is my second class in the Yogaglow, I love your style , very fun, love the transitions you used!!!!
  • Lena Kurganska     Mar 16th, 2011
    Thank you, Dice.
  • gail taylor     Mar 16th, 2011
    Your class is so awsome!I wish I could come to your studio.
    Thanks again Gail
  • Huda Mussa     Mar 16th, 2011
    beautiful fun class. Thanks for making vinyasas not boring
  • Patti MacPherson     Mar 15th, 2011
    strong class, thanks for always throwing in new & different things, you rock!
  • Jeanette Darbyshire     Mar 15th, 2011
    Very cool sequences Dice. Thanks again.