Nurturing Your Knees Hatha Flow Video
Nurturing Your Knees Hatha Flow

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Nurturing Your Knees Hatha Flow

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This hatha flow with Kreg Weiss shifts clear of any torquing sensations in the knees while still engaging the thigh and hip muscles. Sometimes your knees need a good break from deep asanas like pigeon pose.

Note: A hand towel will be needed as a prop. This class is great for helping people continue their practice while dealing with a knee injury.


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tuttysan, posted on August 2, 2016

Perfect pace, smart sequencing. Delicious. Thankfulness and love to you.

kregweiss, posted on August 14, 2016

merci beaucoup, tuttysan. I really enjoyed putting this practice together - so glad you enjoyed it. Kreg

nmildrum, posted on September 6, 2015

Every time I do this practice I am in awe of your brilliant teaching..the internal shifts I experience are profound...thank you thank you

kregweiss, posted on September 13, 2015

many thanks for your kind and generous words, nmildrum. this is our motivation and inspiration as teachers - to know that our guidance is facilitating space and connectedness. namaste, Kreg

MCQ6, posted on June 12, 2015

Thank you so much, Kreg! Your pacing and insights allow me to go deeper into the poses, the muscle release and the releasing of my mind's chatter! A great way to start my day's work.

kregweiss, posted on June 15, 2015

Warm Thanks, MCQ6. Terrific to hear this practice was a such a nice, connecting experience for you. Wonderful that you found this grounding depth (physical and mental). Please feel welcome to share more of your feedback any time. Namaste, Kreg

Megamind, posted on June 1, 2015

Beautiful class. A real mediation, I cannot believe 1 hour has passed. Thankyou xx

kregweiss, posted on June 2, 2015

Thank you, Megamind. It is pleasure to have been able to share these Hatha flows. It is an even greater pleasure to know how well they are received. Namaste, Kreg

celiaa07, posted on May 15, 2015

This class was just what I needed after an intense class yesterday. I have had a couple knee surgeries and every now and again it is nice to respect that part of my body. The instruction was easy to follow and it had a great flow.

kregweiss, posted on May 16, 2015

Thanks celiaa07. Great to read that you are tuning into your body and mindfully practicing with your knees. Namaste, Kreg

NicoleUrdang, posted on April 12, 2015

kregweiss, posted on April 12, 2015

you are very welcome, NicoleUrdang. please feel welcome to share more feedback any time. Namaste, Kreg

strauss5marija, posted on December 23, 2014

I felt so heavy and this was the right choise for me, there is no mistake with you Kreig, I always with complete confidence, make practise with you, and after I feel so good and breathing absolutely better, thank you Namaste :)

kregweiss, posted on December 27, 2014

Hi strauss5marija, Wonderful to hear you enjoyed this practice. Confidence is a beautiful state to settle into when we practice. Namaste, Kreg

Moneeeq, posted on February 19, 2014

That was a lovely, lovely practice; well-paced and comfortably guided. What a gift.

kregweiss, posted on January 21, 2014

joyful thanks @coralhil for your warm feedback ... it is always nice and mindful to purposefully give specific joints a rest, especially the knees

coralhil, posted on January 21, 2014

If I had a few hours to write a book as to how much I love this flow and the way Kreg presents it, I would. Alas one word will have to suffice... DIVINE. Kreg I love how informative, soothing and soulful you communicate and the asanas leave me feeling wonderful afterwards, I particularly like nurturing of the knees since I'm recovering from a small knee injury. In your opinion are these asanas also good for knee strengthening? Thank-you for sharing your divine love.

kregweiss, posted on October 6, 2013

@Donovan awesome to hear the 'towel trick' did the job ... yes, tight outer hips (ie gluteus medius/minimus) can encourage unwanted internal rotation of the thigh leading to problematic knee compression/torque in certain bent-knee posture ... cheers to the sweet spot :)

Donovan, posted on September 27, 2013

Love the rolled up towel in knee joint! I have struggled to stretch chronically tight 'outer hip' muscle esp on one side (glute medius?) without feeling more strain in my knee joint than any sensation in this area for years. I've tried many variations of propping and modifying with blocks and pillows and straps...That towel did the trick for me! Had to pause the vid and stay in the sweet spot for a while (you don't get to do that in a regular class ;-) THANKYOU! Great to read your comments to others as well. Bless ya!!xo

ayami, posted on August 24, 2013

I like this beautiful sequence, thank you Kreg, Namaste.

dwp31, posted on August 16, 2013

Great Practice, really trying hard and finding/making the time to get back into my routine...I did this class in the AM prior to work it was just what I needed. Thanks

KMM, posted on August 2, 2013

Much needed practice. Lovely stretches and twists. Much thanks. Peace. @kregweiss

youdee, posted on May 18, 2013

A cortisone shot recently gave me a wonderful window of opportunity to further develop my thigh muscles. This session seemed as though it was tailor made for me. Thanks so much for the nice pace and variations of poses such as pigeon.

vernap, posted on April 6, 2013

Thank you Kreg for a great practice. Your guidance was flawless.

deer0265, posted on March 29, 2013

Ahhh... Nice break for my knees

Tiffamanda, posted on March 24, 2013

Thank you! My knee was screaming at me with the weather change but I really wanted to practice today. This was perfect! Namaste.

chiarasalardi, posted on March 16, 2013

Very nice strong, stretching, gentle class!!! Namaste!

RevStan, posted on March 3, 2013

Lovely combination of strengthening, stretches and twists and at a nice slow pace - good to spend time in each position which I find calming after a hectic week. Don't have particular knee problems but great to try something with a slightly different emphasis and some different postures.

rupinameer, posted on January 7, 2013

Thanks @kregweiss for your expert refrain from sitting on a couch/chair while working on my laptop, I had taken to just sitting on my heels with knees bent and didn't even realize that this was exacerbating my knee issue!

kregweiss, posted on January 7, 2013

thanks @rupinameer - glad that this practice offered what you needed for your knee(s) ... for other practices, I recommend substituting pigeon, cow face, and other poses that place loading on bend knees - this is usually the culprit for most people in terms of causing knee issues or having to work around a knee injury from other activities

rupinameer, posted on January 6, 2013

Kreg, Thank you so much for designing this sublime calming and tranquil practice! My left knee started bothering me after an uphill hike and I'm hoping this does the trick to bid adieu to that knee pain while descending and ascending stairs. I'd love to see a shorter sequence to address knee pain with your precision instruction.

Tata, posted on December 5, 2012

This is such a delicious and tranquil practice, thank you. The offered variation of the pigeon pose has at last allowed me to enjoy it without the excrutiating pain in the knees. Also, the calmness of the teacher's voice has infused me with so much serenity. Thanks again!

mrenkow, posted on December 3, 2012

I enjoyed this calming practice. Thank you!

jarubenking, posted on October 28, 2012

I liked the several flows into deeper cobra. I liked his adaptation of pidgeon pose. I could relax into it more than the regular form. I had a little troulbe with the pose where he held the calf to the thigh behind him. Otherwise a good pace for me.

kregweiss, posted on October 28, 2012

hi @rabanette, this flow was designed more for those needing to avoid torquing in the knees (ie pigeon / lotus) ... definitely, if you have issues with deep flexion, sitting on the heels is best avoided.

rabanette, posted on October 28, 2012

I can't kneel, I can't do anything that puts all of my weight onto one knee, I definitely cannot sit with both knees directly under me! So this is not a good way to help me with my knee issues!

cbmorse, posted on October 25, 2012

this and your purnam flow are my favorite yoga sessions of my life, i love the athletic musculature they target

Sdolan0116, posted on October 24, 2012

Very nice, thank you.

jacquesmoss, posted on October 23, 2012

Great for my knees - love the sequence. thanks nj

Rozenheg, posted on October 23, 2012

20121023 Op zich wel fijn, maar veel stukken waar ik Restorative Exercise er tussendoor gooide, vooral bij de forward bends en downward dogs.

kregweiss, posted on October 23, 2012

hi peipei, yes, this is ONE of the new practices I mentioned a couple months ago - many more on the way this season :) namaste, kreg

peipei, posted on October 22, 2012

Love it. definitely is worth the waiting. ( I assumed it is the flow you mentioned couple months back.)

cheskafaith, posted on October 22, 2012


kregweiss, posted on October 22, 2012

thanks yogini73, yes - the 90/90 pose is a great alternative to pigeon as it allows you to isolate the outer hip while eliminating torque going into the knees - note: if you hardly feel any 'stretch' in this pose, try moving your torso towards the foot versus over the thigh ... namaste, kreg :)

yogini73, posted on October 21, 2012

Wonderful practice; really loved the alternate pigeon pose! Thank you.

pranom, posted on October 21, 2012

thankyou - beautiful as ever!

Larpin, posted on October 20, 2012

Most excellent and different flow which I much appreciated. Merci, Mr. Weiss.

kregweiss, posted on October 19, 2012

hi mallinacashew, yes the low lunge/foot hold (show in image above) should be approached mindfully if you are dealing with knee issues. depending on the specific knee issues, one person will be completely fine and others may need to stay with only the basic low lunge. warm thanks for trying this practice. kreg

MallinaCashew, posted on October 19, 2012

This was great! Thank You! The only posture that I didnĀ“t think was the most appropriate for knees was the one where you go into a low lunge and then hold the back foot. This one always gives me knee pain. The rest of the sequence was quite light on the knees, though. Thanks again!

millerm_2, posted on October 18, 2012

Thank you Kreg. I've been waiting for this one! The meditation was beautiful.

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