Rzeszów, Trzebownisko Fitness: Spine and Hip Yoga
Eight hours on a chair, then the car and the sofa. Stiff hips shift the movement onto the lumbar spine, and the lumbar spine answers with pain. This class works on exactly that link: it restores range of motion in the hips, teaches control of the pelvis and lengthens what years of sitting have shortened. The Iyengar method, with props — you start from the version you can do today.
We accept:
Joanna Konopczyńska
Led by
75 minutes
Duration
Group
Format
Fitness room
Where
About the class
What to expect
The spine and the hips work as one system. When the hips stay bent at the same angle all day and the lower back does not move, the back feels “set” by the evening, and bending down for your shoes in the morning takes planning. That is not age — it is a missing stimulus. The class is built around exactly that connection. A typical lesson: standing poses that open the hips, forward bends and twists for the spine, work with props, and at the end stillness and breath.
We practise in the Iyengar method: poses are held longer, with precise alignment of the pelvis, spine and feet. It is isometric work — the deep trunk muscles, the glutes and the adductors act as stabilisers, not as the main movers. That is why yoga builds postural control and endurance rather than muscle mass. Blocks, straps and blankets close the distance between you and the pose: you adapt every pose to yourself, not the other way round.
The class is led by Joanna Konopczyńska — practising since 2006, teaching in the Iyengar method and a member of the Iyengar Yoga Association of Poland. The session lasts 75 minutes, the group is open to all levels, you practise barefoot in comfortable clothes, and the club provides the mats and props. You sign up for yoga by phone at reception; you come in on a membership or a single entry from the price list.
Yoga, a trainer or a physiotherapist? It is not either-or. Acute pain, an injury, sciatica or a return after surgery call for a physiotherapist first — a diagnosis of the cause and the limits of safe movement. Strength, shape and capacity are the job of a personal trainer, because progressive loading is their tool. Stiffness, tension and keeping the back and hips healthy is yoga, once or twice a week. A healthy spine is the sum of strength, mobility of the hips and the thoracic spine, the technique of everyday movements and sensible loading — yoga closes that list from the side of mobility and control.
Questions about Spine and Hip Yoga
- My hips are stiff and I cannot touch the floor. Can I manage?
- Yes. Blocks and straps let you enter the pose from the range you have today. Progress comes from regularity, not from flexibility at the start.
- My back hurts. Can I practise?
- In chronic, non-specific low back pain the research shows a benefit from yoga. With acute pain, numbness in a leg or after an injury — see a physiotherapist at Teho Sport first.
- How many times a week?
- In a 2024 trial, one 60-minute session a week for 12 weeks was enough to see an effect. Two sessions speed up progress. At Teho Sport the class runs on Fridays at 18:00 — see the class schedule.
- How is it different from ordinary stretching?
- By the work on alignment and control, not only on muscle length. Poses held longer, with the pelvis and feet set precisely, teach you to stabilise what you are lengthening. In small comparative studies, hip range of motion improved after yoga at least as much as after equivalent static stretching, and in some of them more.
- Do I need to sign up?
- Yes — you sign up for yoga by phone at reception: +48 17 870 04 44. You come in on a membership or a single entry.
Book your place in a class.
Call, write or simply drop by — we will put together a plan that fits your goals.