Yoga Link: Hip Helpers with Jill Miller

Jill Miller's hip, shoulder, and Kneehab DVDs have been good resources for me, in terms of increasing ease and range of motion in those joints. She really knows musculoskeletal anatomy and function, and it shows in her work. Her DVDs are well-done, with clear instruction, nice production values, and a down-to-earth approach. There are some nice extras included here besides the actual workout, and the workshop gives some good pointers for going more deeply into some standing poses. This isn't a routine that I savor the way I do others, but it works and is worth it.I initially gave this DVD a 5-star review, based on how well-done it is and how thoroughly it works the hips from different angles. After spending a few more months with the DVD, however, I've changed my review to 4 stars. Items 2 & 3 in my list below are why I changed my rating. I'm a huge Jill Miller fan, so for me to dock this a star is kind of a big deal for me.Some considerations about this Hip Helpers DVD:1. Despite the title which somewhat confuses things, this DVD is not a demonstration of various yoga asanas. It has a broad selection of hip openers (including some yoga-flavored ones) that help loosen tight hips, and, if desired, prepare one for better performance of asanas that benefit from ease in the hips. If you're looking for a DVD that is all or mostly yoga, this isn't it. If you want help with muscle imbalances and tightness in your hips, this DVD can help you pinpoint and work with those.2. I have knee issues (PF compartment), and the runner's-lunge-type exercises, as well as the related hip flexor stretches with the front of the foot hanging off of the furniture edge, are out of the question for me. These are very effective stretches, no doubt, but they are unsafe for compromised knees like mine. I feel like they could be especially risky if someone isn't using a piece of very stable furniture that's the proper height for the stretch. Of course, each person is responsible for his/her own safety, but it's all too easy to get into the middle of one of these stretches and then belatedly realize that one's highly flexed knee is the victim of unfavorable forces, especially in those seconds when the knee is hanging and unsupported by the floor.Though they may not pack as much punch, there are safer versions of these stretches to accommodate my type of problem. Because tight hips can have such a negative impact upon the knees, a well-rounded hip stretching program is important to counteract tight hips, but I believe the DVD would better serve people with knee problems if it came with strong warnings to people with damaged knees about potentially harmful knee movements and recommended modifications in the workshop portion of the DVD.3. A few of the exercises require a smooth floor (on which to slide a blanket for working adductors, etc.). I mention this so you won't be unpleasantly surprised if you have carpet, like I do. I purchased this DVD before there were reviews mentioning this point. There are other exercise DVDs out there that require a smooth floor, and I've always appreciated it when the product description lists everything that will be needed to do the complete workout, including a smooth floor. The product description for this DVD did not include that info, and it should have. Additionally, the instructor could have suggested alternative movements for carpet-owners within the workshop section of the DVD. In another one of her DVDs, she suggests using garbage bags under a yoga blanket to provide a smooth, slick surface. When using that DVD, I tried this, but it was clumsy and didn't work well for me.4. This routine is prop-dependent. I use a mat, block, strap, and, for those various movements in which I need to elevate one foot on a piece of furniture, I use two things: a folding chair placed against a wall, and for a higher prop, a bookcase. You could use other types of furniture or props, as long as they're stable.5. I'd describe my yoga practice as lower-intermediate-level. Although I've had a home practice for several years now, I've always had very tight musculature, and increased flexibility comes very slowly to me. There are some of Miller's hip helpers that I can do in only a very limited way--e.g., where she abducts one leg 90 degrees from the other leg, I can go only a few degrees and inches. But that limited movement, done in a controlled and focused manner, challenges me and works muscles that need to be worked. I'm also balance-challenged, and she integrates a little balance work into some of the movements. Overall, I find her DVDs very challenging, but not intimidating. I've gotten some good ideas from this DVD on how to better work my tight hip muscles.If you're a beginner, injured, or lacking in flexibility, don't be scared away from Jill's DVDs. She's a wonderful instructor. If you have knee problems, do exercise special care with this one, though. While she is unbelievably (to me) flexible, she seems to endeavor to make her routines accessible and possible for people like me, who haven't yet developed significant physical confidence and flexibility. If you're unsure about whether her work is a good fit for you, check out her website, as well as a sample clip on YouTube from this Hip Helpers DVD.

I read all of the reviews before buying this DVD, and I'd like to address the one 1 star review as well as add other comments that may help those of you who are ready to really work to improve your hip flexibility and/or reduce pain. Although I love this DVD, I can relate to what the 1 star reviewer said. "Hip Helpers" is not really a yoga routine, and Jill Miller alludes to that. She mentions that these exercises will make your yoga sessions better, although I think the Hip Helpers routine is great all on its own.The 1 star reviewer also mentioned that this DVD feels much like physical therapy. I agree somewhat, although I think the format and setting are much nicer than any PT I've done. To me, it feels more like yoga but without the focus on breath (which is a huge part of any true yoga practice).Another reviewer commented that the practice gets grueling in the abductor series. I agree, but that's because I have weak abductors and desperately need to strengthen them to loosen up my adductors! I would bet that a person with flexible, supple hips can do those exercises with ease.Anyone looking to really loosen up his/her hips needs to understand the principles of agonist and antagonist muscles. It's actually easy to understand in spite of the fancy names (and you can learn much more by searching the web using those keywords). The principle is similar to the "equal but opposite force" idea from Newton's Third Law of Motion. The large muscles that are part of the pelvic girdle are categorized into groups based on their functions (flexing or extending the hip, adducting or abducting the legs, etc.) As an example, when the hip abductors are weak, other muscles in the hip will work much harder to compensate. That leads to chronic tightness and shortening in the compensating muscles, while the weak muscles stretch too much. This sets up a vicious cycle, and stretching the chronically tight muscles will only help slightly. The only thing that will really work is to figure out which muscles are weak and strenghthen those.When your muscles are balanced (i.e. you have no weak agonist hip muscles and no overcompensating, tight antagonist muscles), you'll have supple hips and much greater range of motion as well as more power from your leg muscles. You'll also transfer 'load' (your body weight) from muscles onto your skeleton, where it belongs. Your bones are meant to bear your weight, not your muscles, tendons, and ligaments. By balancing your muscles, you can avoid a lot of chronic conditions as you age and you'll feel a lot better.That's a long-winded explanation, but I thought it might help those of you like me who sit way too much and sleep in a semi-fetal position (both of which can cause tight hip flexors). People seem to think stretching is the answer to tight hips, but that's only a small part of the answer. The Hip Helpers DVD really does work if you do it regularly. Just don't expect overnight results. It took a long time for you to get tight hips, and our sedentary lifestyles keep adding to our hip muscle imbalances.Of all the things I've tried, I think this DVD is the most effective single way to balance the hips and make them supple. I also like Jill's personable manner and the DVD's production values. The studio she's in is well lit and serene. You do have to use some props, but remember it's going to take some effort to get your hips realigned and in balance. BTW, anyone with tight hips should always use props in yoga anyway; you should be able to truly RELAX into the stretches without 'guarding' your muscles against overstretching. Tight-hipped yogis should sit on a folded blanket or other prop that lifts your hips above the level of your knees when you're sitting cross-legged. If you don't, your spine will be in the wrong position, and you'll get uncomfortable and fatigue quickly.

My living room is tiny and it's very difficult for me to have to rearrange my furniture to do some of the moves. For props you will need the following: 2 yoga blocks, a yoga strap, a yoga blanket and she also uses something she calls "yoga cubes" which looks like a heavy bookshelf, but she makes it clear that instead you can use a table, bookshelf, or a window ledge and also a wall. Without this yoga cube you will need BOTH a table or ledge and a wall. Most people have walls and tables so that's no biggie, but the ledge or window needs to be at a specific height for some of the moves to work properly. Like there's one move where you put your foot up on the ledge/table and she says that it needs to be paralell to your hip. Well lets hope your ledge just happens to be at that height then. Where my tv is in my little living room makes it difficult for me to have access to a wall where I'd still be able to watch the dvd while doing the move. It's a good program, I just wish I knew these things before purchasing.

I ordered this to England and it came in the time stated. So far it is good and clear. I have not had time to complete it yet but so far it has already helped my hips.

I do like this, but it is not simple. I had to go off and order yoga blocks. It also takes a long time. I have been doing quite well just going through the practice routine.

Fabulous DVD. It has an hour section that walks you thru each pose so that you understand the correct alignment. Then there is an approx 1 hour practice where you go thru the moves. I have very tight hips and am a novice yoga person but was able to do most of the exercises, and will simply build on them as I get better. Definately had to modify some e.g. use blocks for my hands but Jill points out where to use modifications. Little complicated in that there are a number of 'things' you need for the stretches so you need the right space..fortunately I had enough space around my couch to be able to use the couch and the adjacent floor , and have a combination of hardwood and carpet. Those in tighter spaces might have difficulty. The poses stretch your hips from every angle so I am definitely optimistic that over time there will be improvements. I have already ordered her shoulder DVD based on how good the hip helpers is.

As a yoga instructor, I have a developed personal practice and good flexibility...but my hips almost always feel restricted. I was amazed at the quality of this DVD and its instruction. I was also amazed at the depth of opening I experienced in my hips! Jill Miller is a warm and knowledgeable instructor, and I gaurantee that anyone who does this practice will notice a marked improvement in both their hip flexibility and stability. Highly, HIGHLY recommended!!

Four stars because I do this twice a week and it is helping. I removed one star because she keeps using the word 'profound.'