4-Week Program for Tight Yogis

$129 USD free today for members!
High quality courses and classes with experienced and authentic instructors.

Course Overview

Release physical tension and feel more at ease in your body with this fun four-week yoga program with Colin Hall. You’ll learn simple stretches, variations of familiar yoga poses, and tips for using props that can help you alleviate tightness throughout your body. You’ll also learn the essential components of common poses so you can move into them with more awareness and ease. And by following Colin’s helpful tips and suggestions, you’ll also discover where your specific “tight spots” are and be able to spend extra time stretching those areas.

The practices are all under 25 minutes, making them easy to fit into your workday.

The eight classes are: Shoulders, Hips, Standing Poses, Prone Backbends, Seated Twists, Forward Bends, Relaxation, and Balanced Practice.

Have fun with this lighthearted, step-by-step experience—we hope it makes yoga a more fulfilling practice for you!

Colin Hall

Lecturer in Religious Studies and Kinesiology at the University of Regina, Colin Hall has been teaching and studying yoga for over a decade. He is the co-director of Bodhi Tree Yoga, where he and his wife Sarah have been building a thriving yoga community in the small prairie city of Regina, Saskatchewan. Colin started practicing yoga in the late 1990’s and continues to learn from his original teacher, David McAmmond. In addition to his regular classes at the Bodhi Tree, Colin gives workshops and teacher trainings on asana and yoga philosophy.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

4 weeks to complete

Collapse all

Section 1
  • In this chair yoga practice you’ll learn simple stretches and variations of familiar yoga poses that you can use to alleviate neck, shoulder, chest, and upper back tightness. You’ll move slowly and mindfully to discover where your tight spots are, pausing to spend extra time stretching those areas. Along the way, Colin gives you lots of helpful alignment tips so that you can get the most out of this tension-relieving experience.
  • Feeling tight in your hips? This sit and stand practice that you can “sneak in at work” is designed to help you feel more mobile in your hips and thighs. You’ll begin in a chair with a few simple seated stretches, then move on to standing hip and hamstring stretches. Have fun with this—we hope your hips feel better afterward!
Section 2
  • In this alignment-focused class, Colin breaks down basic standing poses (like tree, triangle, and warrior ll) into their essential components and helps you move into them with more understanding and ease. Enjoy the process of becoming more aware of your body and more comfortable in your practice.
  • In this class, Colin explains the benefits of backbends and then guides you through a back-body-activating sequence that includes sphinx pose, cobra, locust, bow variations, and more. Rest at the end in a prone savasana where you can let it all go.
Section 3
  • Have you ever been uncomfortable twisting in a yoga class? In this sequence, Colin gives you several useful alignment tips for twisting to help you feel more anchored, upright, and easeful in your seated twists.
  • Forward bends can feel uncomfortable and challenging for many people. In this alignment-focused class, you’ll learn how to find more ease in these poses through chair-supported forward folds and simple supine stretches that prepare your hamstrings for forward bending.
Section 4
  • You’ll do shoulder-mobilizing movements in a side-lying position, a sweet prone shoulder stretch, a head hammock (a supportive stretch for your head and neck), and a restorative-style supta baddha konasana (reclined bound angle pose).
  • Release physical tension and feel more at ease in your body with this fun, integrated class. You’ll begin with a basic standing pose sequence that’s designed to get you feeling grounded and strong. After that, you’ll move on to seated twists and backbends, before winding down with a seated forward fold. Finally, conclude in constructive rest and feel good about the effort you made!

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

Start your free trial

Meet Your Teacher

teacher avatar image
Yoga International
This content is presented by one or more of the talented and dedicated staff members that we've worked... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.
Megan Green
Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.
Richard Williams
Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.

When you sign up for this course you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.