February 14, 2022

One hour Intermediate-level class with Olivia


This class** explores a variety of mobilisations for the hips, sumo squats, a standing 'triangle' hamstring stretch, the floor lunge,  the seated floor piriformis exercise, and all spinal movements.

In the 'diamond pose' sequence, if you wish to, place a cushion or rolled-up towel behind each leg's knee so the weight of your legs is supported.

** Apologies for the clothing 'rustle' in a couple of places; we're experimenting with microphones.

Audio file of the full class

  • Hi Olivia. I attended two of Kit’s Into the Stretch workshops in Brisbane some years ago and have loved including this work in my yoga classes. It was great to watch this video and refresh some of that work. I love your presentation – clear instructions, perfect pace. Much gratitude.

    • Hi Gerry. Lovely to hear from you, and I hope Byron and your family are all well. Thank you for your comments about this session; we have plans for a number of series of classes. Cheers and thanks, Olivia

  • Hi Olivia, great class! Personally, I had to modify the standing side bend using a chair for the supporting arm. When I put it on my hip it doesn’t help and I feel that side contracting. The seat of the chair seems to be the right height to support the standing exercise. Piriformis exercise is always a maze: right side gluteus off the floor, left side gluteus on the floor, always need to make the two different versions. Loved the standing “triangle” hamstring stretch, it helped a lot finding “new” tight lines. I need to practice more the rotation exercise, it was new to me and it opened new areas to explore. Thank you so much!

    • Hi Mariangela! That modification for the side bend is excellent – at our old gym in Canberra we had fixed rails at a few different heights which were perfect for that. Re. piriformis, along with hip flexors, we do find the most marked left–right differences in that part of many peoples’ bodies. I also love the standing triangle. The rotation is one I’ve been playing with the past few months; I find you can get really effective push–pull ‘forces’ via the two arms, can flex the spine (including a pelvic tilt) and get into all sort of good spots, and it doesn’t feel as constricted as other rotations. Cheers, Olivia

  • Thanks Olivia. Enjoyed that class so much. Been out hill walking twice this week. That class has relieved tightness in my hips and legs. 😃🌸

    • Hi Cora. Lovely to hear from you. I’m so pleased that you enjoyed the class. We’re off hill walking ourselves this morning, a beautiful trail through the bush along the Shoalhaven River – absolute magic! Cheers, Olivia

  • Another amazing session! My book was a fair bit thicker than yours and my quads aren’t quite up to intermediate level yet – they were a bit shaky by the time we got to the triangle stretch. But I can remember there was a time that I could barely hold a sumo squat so with your help and guidance, I’m not only improving my flexibility but also my strength. Thank you Olivia and Kit!

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