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Level 2
45 min

Release Quad, Hip and Shoulder Tension

Hatha | By Jason Crandell on Apr 05 2011
Stretch your quads, lengthen your hip-flexors, and open your shoulders in this demanding, yet accessible practice. This sequence will teach you several uncommon, effective ways to release tension from these regions while guiding you into pigeon pose 2 (eka pada rajakapotasana 2). This sequence also includes a handful of sun-salutations and a few backbends.


Stretch your quads, lengthen your hip-flexors, and open your shoulders in this demanding, yet accessible practice. This sequence will teach you several uncommon, effective ways to release tension from these regions while guiding you into pigeon pose 2 (eka pada rajakapotasana 2). This sequence also includes a handful of sun-salutations and a few backbends.


  • Jenelle Carberry     Oct 23rd, 2014
    Wonderful sequence! Love the gomukasana arm variation.
  • Sarah Reed     Aug 6th, 2014
    I just spent two days in the mountains, and could barely walk from the beating my quads took on the descent--this was perfect, thank you!
    • Jason Crandell     Aug 7th, 2014
      Happy this helped.
  • Laura Baron     Jul 29th, 2014
    That was surprisingly difficult for me, there was enough time spent opening the hip flexors that it actually started to feel a little emotionally uneasy. That strap variation of Gomukasana arms was really intense, for the last couple breaths i actually felt just a little panicky, and those aren't usually things that happen much during yoga for me anymore. Thanks for helping me find an edge and for your skillful work.
    • Jason Crandell     Jul 29th, 2014
      Laura, I get what you mean about finding a new depth and how at first, it can cause panic. I'm glad you enjoyed this.
  • Whitney Fletcher     Jul 20th, 2014
    Jason, this class is simple, direct & amazing! My hips and quads are always tight, so this felt wonderful! Thanks for teaching such an uplifting class :-)
    • Jason Crandell     Jul 20th, 2014
      Thanks Whitney! I'm glad to hear this worked well for you.
  • Alesha Welch     Jul 12th, 2014
    My hip flexors and my patience thank you!
    • Jason Crandell     Jul 13th, 2014
      You're welcome!
  • Amanda Mazzola     May 30th, 2014
    What a wonderful class with such an important message. I am always go- go and need to remember to slow down. Thank you so much! I feel simply amazing. Mind and body are happy:)
    • Jason Crandell     May 31st, 2014
      Happy you enjoyed it Amanda, thanks!
  • Svea Sauerborn     May 27th, 2014
    I just did this while listening to the rain pouring down outside my window. I feel so light and peaceful right now, thank you for this amazing class!
    • Jason Crandell     May 27th, 2014
      Glad you enjoyed it.
  • Jennifer Lonergan     Jan 15th, 2014
    Jason, thank you so much for your careful & enlightening instruction: the way you explained these poses made them accessible (especially pigeon 2 which was a first for me, but all of the instruction on the lunges was elucidating). It is so, so, so appreciated, in this class and all of your other classes. (Also thank you for the brand-new hip flexors that magically appeared after this practice!)
    • Jason Crandell     Jan 15th, 2014
      My pleasure Jennifer!
  • Maricelle Campbell     Nov 18th, 2013
    this was a fantastic class! thank you Jason :)
    • Jason Crandell     Nov 18th, 2013
      Glad you enjoyed it, thanks Maricelle.
  • Kristen C     Oct 18th, 2013
    yup, this is exactly what i've been looking for! new favorite & go to class. thank you! om shanti
    • Jason Crandell     Oct 19th, 2013
      Great! Thanks Keisten.
  • Kimberly Sin     Oct 14th, 2013
    this feels like a personalized prescription for my head and body. my hip flexors especially thank you.
  • Sherrilyn Billger     Sep 19th, 2013
    Thanks so much, Jason! I suffer from tight hips and shoulders, and I just LOVE your classes that focus on these areas. You are definitely my favorite yogaglo teacher, and probably the reason I've kept my subscription going. Thanks for what you do!
    • Jason Crandell     Sep 20th, 2013
      Sherrilyn - Thank you very much! It's a pleasure to know you are enjoying these classes.
  • Wendy Gorfain     Aug 23rd, 2013
    Thank you so much for this sequence. I have chronic hip flexor tightness and this was both challenging and deeply restorative for those areas. I will make this a regular class to take. I also always appreciate your comments like being unhurried. You have a deep appreciation for yoga and its benefits! I feel especially blessed to get to take your classes through Yogaglo!
    • Jason Crandell     Aug 23rd, 2013
      my pleasure Wendy. glad you enjoyed this.
  • Sarah Nash     Jul 4th, 2013
    My legs and shoulders were incredibly tense following a run yesterday (I didn't stretch enough afterwards!). This class was wonderful for helping those tight muscles relax. Thank you so much!
    • Jason Crandell     Jul 4th, 2013
      Thanks Sarah!
  • dar carman     Jun 23rd, 2013
    always a still a challenge :) thank you Dar
    • Jason Crandell     Jun 23rd, 2013
      thanks Dar!
  • Pamela Snowe     Jun 7th, 2013
    Stretched and ready to chase pre-k kiddos for the afternoon. Loved this class !! Thanks again, Jason!
    • Jason Crandell     Jun 7th, 2013
      Thanks Pamela!
  • Jacquie Friesen     Mar 13th, 2013
    Great class. Just wondering about all the references to the "sticky mat" as opposed to just "mat?"
  • Sarah Hon     Oct 10th, 2012
    Jason I love how you make me laugh at myself. ("There's no need to rush onto the next thing, you're already doing yoga.")
  • Jason Crandell     Apr 11th, 2012
    Shana- sounds like a great combo! I'll have to try
  • Shana Mahaffey     Apr 11th, 2012
    I desperately needed a quad stretch and this was perfect!! As always, thank you! PS: I also combined with Contrarian Core. The two together made a very nice practice. Cheers.
  • G.C. Aloha     Feb 26th, 2012
    Great class! I've been rehabilitating a hip injury, and this practice, along with the Contrarian Core practice I did yesterday, really helped a lot. Thank you.
  • dar carman     Feb 21st, 2012
    really enjoy this one thanks dar
  • Jane M     Feb 6th, 2012
    Feel incredibly open but definitely padded my knees.Thanks.
  • Errika Walker-Magra     Dec 31st, 2011
    What a great message for the New Year! I'm greatfull I chose your class. Namaste'
  • Lorraine Parkin     Nov 30th, 2011
    Not suitable for those with knee injuries.
  • Stephanie Barton     Jul 19th, 2011
    Thanks Jason...awesome hip and shoulder opener!!! I feel very spacious and free:)
  • Britney Mellen     Jun 9th, 2011
    Great class! Thank you, Jason!
  • dar carman     Jun 4th, 2011
    FAB!!! so happy to have discovered you here at yogaglo. Namaste, dar
  • Abby Takarabe     May 30th, 2011
    Thank you Jason. Beautifully constructed sequence as usual. My hip flexors and I will think of you again tomorrow morning! :-)
  • Katie Serbus     May 29th, 2011
    My psoas say thank you, Jason! I have been looking for a hip opening class that focuses on the front side for a long time!
  • elaine garvey     May 25th, 2011
    Can I just echo Tina Johnson and say this is the best class I've done for very troublesome hip flexor and quad muscles on my right side that years of physio/osteo/sports massage haven't cured. I might have shed a little tear of effort getting into the poses, but felt fantastic afterwards. Thanks so much Jason, you're a legend!
  • salmona l jahja     May 20th, 2011
    thanks Jason - mindful way to stretch my quads and open my shoulder.. thank you
  • Leslie Bumstead     May 9th, 2011
  • tina johnson     May 8th, 2011
    Jason this is the best class I have done for lengthening the front of my quads with the attention to the shoulder, hip connection. It reached right around to my troublesome area interior right quad to the wrapping around my hip. thanks, I needed this.
  • Sharon Gollman     Apr 24th, 2011
    Fabulous class--stretched the most needed areas--hips and shoulders. Love your focus on not rushing--find that if I rush, I do not get into the pose correctly. Lastly, your instructions are so clear and direct. Thank you!
  • Ana Marchan     Apr 23rd, 2011
    Thank you! Amazing class! I am so streched and relaxed now...sweet!!
  • Adriane Dellorco     Apr 19th, 2011
    My hip flexors needed that. I will definitely revisit this class. Thank you!
  • Evelyn Kunkel     Apr 14th, 2011
    thank you! great class
  • rosangela lewin     Apr 6th, 2011
    After 24 years of Hatha Yoga I always enjoy your class!
  • rosangela lewin     Apr 6th, 2011
    After 24 years of Hatha Yoga I always enjoy your class!
  • Patti MacPherson     Apr 6th, 2011
    loved the yummy shuolder stretch w/the strap...a slow & luxurious 45 min!, thank you, namaste
  • Genevieve Fewell     Apr 6th, 2011
    A secretly kick-butt class, thank you. It made me sweat, which indicates that I don't stretch the front of my thighs much. A good, challenging practice! Genevieve
  • JANETTE WISEMAN     Apr 5th, 2011
    Jason, Great job. I have been doing so much aerobics that when I saw your class, I knew it was the key. Thanks,
  • Emily Okie Lynn     Apr 5th, 2011
    needed that- badly!!
  • Lena Kurganska     Apr 5th, 2011
    Thank you, Jason. Very helpful practice to strech the quads.