Free Yoga Class

Class 1: Intermediate Yoga for Hips & Hamstrings for 8-Angle Pose

Welcome to Class 1 of your 4-Part Intermediate Yoga Series!

I’m so excited for you to join me this month as we move through some classes you requested the most. You guys wanted to grow your practice and experiment with more intermediate poses, and this 4-part series will do exactly that.

Today’s class will focus on stretching out the hips and hamstrings so that we can work up to 8-angle pose.

This is one pose a lot of you requested, so I’m looking forward to hearing how it goes! ๐Ÿ™‚


Over to you! Okay, tell me: how’d 8-angle go?!

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    Carolyn Franklin

    March 6, 2017 at 7:04 am

    Love this class, Thank you for giving easy instructions.

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    March 6, 2017 at 7:30 am

    Though it was only for a few seconds…I accomplished 8-angle pose on both sides for the first time! This was great!

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      Brenda Bushey

      March 6, 2017 at 11:44 am

      Wow so tough, my arms, chest, hips, I guess all of me didn’t come close. Nice goal to strive toward.

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    Alison Giovannetti

    March 6, 2017 at 7:57 am

    Loved this! I am no where near close, my hips are unnaturally tight, but it was still fun to try ๐Ÿ™‚

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    March 6, 2017 at 8:18 am

    I am so glad there were no cameras recording what I looked like! – LOL. This one may take months to nail. BUT, excellent instruction ๐Ÿ™‚

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    Ali B.

    March 6, 2017 at 8:28 am

    It was fun to see it explained and I loved all the hip openers! I couldn’t get my legs off the ground for 8-angle but at least now I understand the concept and can keep working on it! ๐Ÿ™‚

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    Carina Goncalves

    March 6, 2017 at 9:23 am

    This was on my bucket list last month that I never got to- thanks Erin! I’m kinda leaning on my face on the right side (right leg on top) but managed to hold it on the other side!! Woohoo!!

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    Ani Dela

    March 6, 2017 at 9:23 am

    Wow… I really love it. Although I don’t really get there but I am so excited to finish that 8-angle and very helpful. Thankyu erin…

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    Roger . Dutchie

    March 6, 2017 at 9:48 am

    Dankje voor de duidelijke uitleg. Ik denk dat ik eerst aan mijn streching moet werken. En ter overbrugging hulp middelen moet aanschaffen..bvb een blok.

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    March 6, 2017 at 10:22 am

    Oh boy! No where close, but it was fun and my hips and hamstrings can always use some extra stretch. Hoping one day when they are more flexible, I’ll get there!

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    Alayne Jacobs

    March 6, 2017 at 10:24 am

    <3'ed the intermediate class. Thank you!!! You are wonderful!

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    March 6, 2017 at 11:00 am

    Hahahahaha, not even close!

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      March 6, 2017 at 7:13 pm

      My thoughts exactly!!! NOWHERE CLOSE for me! ๐Ÿ™‚

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    Natasha Waldrop

    March 6, 2017 at 11:06 am

    I almost did it! I was so close!
    My left side is weaker then my right but I know with practice I will get it!
    Thanks for the class ๐Ÿ™‚

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    Robert Langford

    March 6, 2017 at 11:09 am

    Are Tiffany doing yoga pants now? :@)

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    Jane Allen-Morin

    March 6, 2017 at 11:22 am

    OKay, 8 angle and my body not happening! I’d need a much longer workshop to even get close to moving into this pose. Truly a challenge.

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    March 6, 2017 at 11:35 am

    WOW.. i was doing great until the actual 8-angle part XD gonna keep working on that

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    Shari Ammerman

    March 6, 2017 at 11:35 am

    Love the process! Fun to laugh in the morning! I always feel I need lots and lots of “warming up” in classes in order to attempt ๏ธsuper challengingibg things like this, but I did enjoy finding a deep stretch/release even in the process of holding my knee over the shoulder “like a backpack@!โ˜บ๏ธ Onward to my day with ๏ธhappy hips! Thankyou!??

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    March 6, 2017 at 11:40 am

    Hahaha, What??!! Arm and legs all over and no way I got into this pose today ๐Ÿ˜€ Its been a while since I did any yoga, so was stiff as .. yeah.. the leg gets up to my shoulder, but the moment i move my arm to somehow lift up, it slides off and thats about it.. Super fun class though, so will keep working on this!

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      March 9, 2017 at 7:15 am

      @Turid, that was exactly what was happening for me! My legs were nowhere near squeezing together!

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    Nancy Briscoe

    March 6, 2017 at 11:44 am

    I have tried and tried and tried, and there is absolutely no way I can get my knee over my shoulder, or even close! It only comes to my triceps, so I can’t get both arms down to the ground. Surprisingly, I’ve really been working hip opening, and they aren’t that tight…..not sure if I’ll ever achieve any arm balances…..:-(

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    March 6, 2017 at 12:27 pm

    Ha ha, I can get my knee up over my shoulder and the other leg over that, but when I go to lift it slides way down and I end up toppling. I got sort of almost up on the right. XD

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    March 6, 2017 at 12:34 pm

    Update: I tried kind of falling forwards more onto my arms (gently) after hooking my legs into place, and got into more of a partial version. It actually felt good, even though my left arm is really sore from a TDaP shot. Now I’m really excited! How often would you recommend working on this, if we want to develop more strength to do a good version? I often wonder/am concerned about overworking the same muscles day after day. Would you say every other day? Every third day? Thanks!

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    March 6, 2017 at 12:49 pm

    It wasn’t as bad as I thought – I completely got the counter balance thing as I was sure I was going to land on my nose!! Def one to practice. But please Erin a little slower! I felt like I was racing against the clock at times as I didn’t want to miss anything. I love Intermediate – but like to go slow ๐Ÿ˜‰

  22. Linda


    March 6, 2017 at 1:11 pm

    My left side is defenitely my weaker side too! I kinda sorta got into it for like a second but I really struggled with stretching my legs! But it was so much fun and your energy in this video is amazing! Thank you!!

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    Juanita marsden

    March 6, 2017 at 1:54 pm

    Lol that was fun … must practice more for lift off? I was a twisted pretzel

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    March 6, 2017 at 2:17 pm

    Thank you so much! Never thought I would get into this pose – left is definitely my better side, surprisingly! Thanks again Erin.

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    Debbie Ramer

    March 6, 2017 at 2:44 pm

    Felt good to get back into that pose! I’m recovering from an bulging disc in lower back and it has flared up my right hip. Naturally that side is week. But I was able to get the left side up! Yeah!!! Thanks! ??

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    March 6, 2017 at 2:48 pm

    Thank you for the challenge. I figured I’d be working on this for a while since it took me a whole year + to get crow. Apparently being able to do crow means I have the arm and core strength to do this pose!! I am definitely weaker on the right side, left I rolled right into position, but right side is a battle. Thanks for asking us try new things, Erin!

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    March 6, 2017 at 2:57 pm

    my left side is my weak side too ๐Ÿ˜‰

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    Bill Kish

    March 6, 2017 at 4:05 pm

    That is the closest I’ve ever come to an eight angle pose. my right side is definitely my weaker side.

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    March 6, 2017 at 4:15 pm

    Excellent! I Like a quick, challenging flow, before supper, this for the bill, (and I could pull off both sides. )?

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    March 6, 2017 at 7:08 pm

    Hahaha!!! I had a good laugh at the end. Not sure I fully understand how to get into this pose or maybe I’m just not there yet. However, I completely loved the work up to the final pose. I will be doing this one again for sure.

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    March 6, 2017 at 8:21 pm

    I was laughing so hard at my attempt that my roommate and cat came to investigate and watch me try the other side. Thanks for letting me end my day with a smile. ๐Ÿ™‚

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    March 6, 2017 at 8:27 pm

    Starting off in double pigeon was much needed! I don’t think I’ve ever realized how tight my hips get, but considering I’m either sitting at a computer, or standing in front of the classroom, I definitely need to focus on stretching them out more. I was able to get my right side quicker than my left, but 3rd time I tried it on the left, I finally did it! Yay! My upper arms are going to be feeling this tomorrow ๐Ÿ™‚ Thanks for a great class Erin!

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    March 6, 2017 at 9:31 pm

    I’m rather tight in the hips (and also have some issues with the right knee because of that), so double pigeon is far, far away for me. But playing with 8-angle pose was lots of fun! I couldn’t straighten my legs in it, but I got my butt of the floor, woohoo! ๐Ÿ™‚ And yeah, my left side is weaker than the right, too. Thank you, Erin!

    P.S. the new intro-slide with the flowing colors in the Bad yogi logo is super nice!

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    March 6, 2017 at 9:37 pm

    Wow that was tricky, but I defiantly had fun trying a new pose!
    I’ll get it soon ๐Ÿ™‚

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    Marion Graham

    March 7, 2017 at 1:50 am

    I didn’t get it this time but Ill keep trying.

    Thanks Erin xxx

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    March 7, 2017 at 2:09 am

    Woah! It took a few more tries once the class was over but I finally got it! I went from totally not understanding how this pose was even humanly possible, to finally finding the perfect balance and it was in all honesty a yoga-eureka moment. Thank you for the class!!

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    March 7, 2017 at 6:16 am

    Not even close ha! I think I will use this class as motivation to work on strengthening my core. In the meantime, popped a quick bird of paradise at the end of class to remind myself that with hard work, poses that used to seem impossible for my body really can be done!

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    March 7, 2017 at 10:18 am

    Yay!! I did it!!!??for a few seconds on my left side! But I really felt stronger on my right so that was a surprise for me!! Just throw that leg up overturn holder lol Thanks Erin!!! ????

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    March 7, 2017 at 12:27 pm

    Wooh-wee! That’s a tricky one! I couldn’t get it (can’t quite backpack the leg yet), but I loved trying! You are a great teacher Erin! Thanks!

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    Megan Segraves

    March 7, 2017 at 9:52 pm

    I cannot figure out the arm between the legs and plant both arms part. I don’t know if it’s that my leg is too low on my arm or what. I just tried to laugh and give it a go every time. All the rest of this was great! I’ll try again soon.

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    March 8, 2017 at 1:49 am

    Nope. Can’t do it. Not sure how to get on the arms without my legs slipping off and falling down. Frustrating. But I’ll try to keep trying.

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    March 8, 2017 at 3:10 pm

    At first I was like “huh??” and couldn’t stop laughing. But then as I tried lifting my butt and squeezing my thighs together I actually lifted off a bit, AND held it! My chest still needs to go lower, and my legs aren’t straight at all, but now at least I know how to start practising this pose. Thanks Erin! Can’t wait for the handstands class.

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    March 9, 2017 at 1:12 pm

    Nope. Not happening… for now. ๐Ÿ™‚
    I was closer on the right side but still pretty far from the pose – lol.

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    March 9, 2017 at 4:36 pm

    How wrong is it to switch the legs around. Am able to do it (not very pretty though) on the right side with the bottom foot on the bottom instead of on top…. ๐Ÿ˜ฎ

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    March 10, 2017 at 11:24 am

    I need this desperately! Thanks for the intermediate classes. Although I was no where close to getting into the pose, I’m happy to have something to challenge me and to work towards.

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    March 10, 2017 at 2:57 pm

    Yesss! I did it! Strangely, with most arm balances, I have more success on my weak side. So, left side down- right side definitely needs work! Thank you Erin!

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    March 11, 2017 at 10:48 am

    I failed miserably! ๐Ÿ™‚ Looks like I’ll be revisiting this a few times in the near future.

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    March 27, 2017 at 11:45 am

    I LOVED this class! Thanks for all those great stretches. It’s funny my left side is a lot tighter than my right side.? I got into the pose on both sides, but was definitely sloppy on the left side.

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    April 3, 2017 at 5:19 pm

    Wow, I thought I had great flexibility in my hips… turns out there is quite a bit of room for improvement! not giving up yet!

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    Seamingly Sarah

    April 8, 2017 at 5:14 pm

    Whoa! I was not a fan of opening up with double pigeon, but I breathed through it. Then based on my performance the 1st time doing 8 angle pose on each side I did not expect much, but I actually got it the 2nd time around. Thank you for this!

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    April 14, 2017 at 8:40 pm

    I was not even close to 8-angle pose! However, this seems like a perfect post-run stretching routine!

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