Hips, Knees, Ankles & Feet
A therapeutic programme for lower-body alignment, joint awareness, balance and practice at home.
The hips, knees, ankles and feet work together.
A knee problem may begin in the hip. An ankle pattern may affect the knee. The feet influence the pelvis. The pelvis influences the spine. Standing, walking and balance depend on the whole lower body.
The Hips, Knees, Ankles & Feet edition of Yoga & Physiotherapy Regeneration is designed for people who want to understand and support the lower body more clearly.
It combines group yoga therapy classes with Beata Steć and private physiotherapy / manual therapy sessions with Jacek Fronc.
Current format
This theme is currently planned as a Yoga & Physiotherapy Regeneration Weekend.
The weekend may include
- therapeutic group yoga classes focused on the hips, knees, ankles and feet
- private physiotherapy / manual therapy sessions with Jacek
- explanation of lower-body movement and compensation patterns
Learning and questions
- questions and shared learning
- guidance for practice at home
- relaxation and integration
Future formats
In the future, this theme may also be offered as a longer programme.
The theme can stay the same while the format becomes a weekend, longer immersion or future regeneration programme.
Who this programme is for
This edition may be suitable if your lower body needs more stability, mobility, awareness and support.
- experience hip stiffness or reduced hip mobility
- have knee discomfort or recurring knee tension
- feel ankle or foot instability
- notice imbalance in standing or walking
- feel stiffness in the legs after sitting or standing
- want to understand how the feet, ankles, knees and hips work together
- feel unsure which movements support your joints
- want to improve lower-body awareness and alignment
- want individual physiotherapy / manual therapy guidance
- want therapeutic yoga classes focused on the lower body
- need a practical direction for practice at home
- want to support movement without forcing flexibility
The programme is suitable for beginners as well as experienced practitioners, provided the group format is appropriate for your condition.
Before booking
If your symptoms are acute, severe, worsening, unexplained or connected with swelling, instability, recent injury, surgery, numbness, tingling or weakness, please seek medical advice and enquire before booking.
Why the lower body needs a connected view
The lower body is a chain of relationships.
From the ground up
- the feet meet the ground
- the ankles respond to balance
- the knees transfer force
- the hips organise movement
- the pelvis connects the legs to the spine
Compensation patterns
When one area loses mobility, stability or awareness, another area may compensate.
- restricted hips may increase strain on the knees
- unstable ankles may affect balance and walking
- collapsed feet may influence knee and hip alignment
Whole-body effects
- weak legs may overload the lower back
- long sitting may reduce hip mobility and affect standing posture
- fear of movement may make the body more guarded
This programme helps you explore these relationships through yoga therapy, physiotherapy / manual therapy, movement awareness and guidance for practice at home.
What the programme includes
The programme combines group practice, individual attention, explanation and home-practice direction.
Group yoga therapy classes with Beata
The yoga classes focus on lower-body awareness, alignment, support, balance and safe movement.
The practice may include standing poses, foot and ankle awareness, knee alignment, hip mobility and stability, supported poses, balance preparation, gentle strengthening, breath awareness and relaxation.
Private physiotherapy / manual therapy sessions with Jacek
Each participant receives individual attention with Jacek Fronc.
These sessions help clarify your own body pattern and give practical guidance for continued work.
Guidance for practice at home
You leave with guidance on what to continue after the programme.
This may include yoga-based practice, physiotherapy exercises, balance work, strengthening, mobility practices or daily-life awareness.
Group explanation and questions
The programme includes space for explanation, questions and shared learning.
This is helpful because many people do not realise how strongly lower-body patterns influence posture, balance and the spine.
The aim is not to force the hips open or push painful joints. The aim is to create clearer support, better alignment, steadier movement and more intelligent practice.
What you may learn
During the programme, you may learn how to understand and support the lower body as one connected foundation.
- how the feet, ankles, knees, hips and pelvis influence each other
- how standing and walking habits affect joint comfort
- how to support the knees without forcing them
- how hip mobility and stability relate to lower-body movement
- how to use the feet more consciously in yoga and daily life
- how to recognise compensation patterns
- how to practise standing poses with more awareness
- how to use props and support intelligently
- how to build a realistic practice at home
- why long-term joint support needs repetition, correction and patience
The aim is not only temporary relief. The aim is better understanding and more intelligent self-care.
This programme may be especially helpful if…
You feel that your lower body needs more stability, mobility and awareness.
Joint comfort and mobility
- your hips feel stiff after sitting
- your knees feel uncomfortable in movement
- your ankles feel unstable
- your feet collapse or tense
Balance and walking
- you feel unsure in standing balance
- your walking pattern feels uneven
- your lower back may be affected by your hips or legs
- you want to move more confidently
Home practice
You need guidance on what to practise at home and how to continue safely.
This programme helps you understand the lower body as a connected foundation for the whole body.
Hips
The hips are central to how the body sits, stands, walks and bends.
Hip restriction may affect
- the lower back
- the knees
- walking
- sitting comfort
- pelvic position
- balance
- general posture
How the practice may support awareness
The yoga practice may include supported ways to explore hip mobility, leg alignment, pelvic awareness and the relationship between the hips and spine.
The aim is not to force deep hip opening.
The aim is to create more intelligent movement, support and awareness.
Knees
The knees often suffer when the hips, ankles or feet are not well organised.
Knee discomfort may be influenced by
- leg alignment
- hip rotation
- foot position
- ankle mobility
- standing habits
- weakness or over-effort
- old injury
- repetitive strain
Whole-chain support
This programme helps you explore knee support through the whole lower-body chain.
The aim is to protect the knee by understanding what happens above and below it.
Ankles and feet
The feet and ankles are the body’s first contact with the ground. They influence balance, posture, walking and standing.
The yoga practice may include awareness of
- grounding
- foot arches
- ankle mobility
- balance
- standing support
- weight distribution
- connection between feet, legs and pelvis
From the ground up
When the feet are collapsed, rigid, weak or disconnected, the rest of the body may compensate.
The aim is to help you stand and move with more awareness from the ground up.
The lower body is not only a collection of joints. It is your foundation for balance, posture and movement through daily life.
Possible weekend rhythm
The exact schedule will be given for each event edition, but the weekend format may include:
Saturday
- opening and introduction to the hips, knees, ankles and feet theme
- therapeutic yoga class with Beata
- private physiotherapy / manual therapy sessions with Jacek
- group explanation, questions and shared learning
- relaxation and integration
Sunday
- therapeutic yoga class continuing the lower-body theme
- private physiotherapy / manual therapy sessions with Jacek
- guidance for practice at home
- closing discussion and next steps
- relaxation or restorative practice
The rhythm is focused, but not aggressive. The lower body is supported, not forced.
A careful and responsible approach
This programme offers yoga therapy classes, private physiotherapy / manual therapy sessions, education and practical self-care guidance.
It does not replace medical diagnosis, emergency care, surgery, specialist treatment, psychotherapy or prescribed rehabilitation.
Please enquire before booking if you have acute or severe pain, swelling, recent injury or surgery, neurological symptoms, numbness, tingling, weakness, serious medical conditions, pregnancy, or anything that feels unsafe or unclear.
If you are pregnant, suitability needs to be checked individually before booking.
The aim is to practise with awareness, support and discernment.
Suggested reading
These articles can help you understand lower-body awareness, joint support, posture, sitting and standing patterns.
Yoga Therapy for Joint Pain and Osteoarthritis
Ease, mobility and long-term support for joint care.
Read the article2 Yoga Poses for Hip Tension After Long Sitting
Simple body awareness for hip tension connected with sitting.
Read the articleTadasana as Standing Awareness
Grounding, gravity and effortless alignment through standing practice.
Read the articleHow to Sit More Comfortably at Work
How to sit without creating extra tension in the body.
Read the articleFrequently Asked Questions
What is the focus of this edition?
This edition focuses on the hips, knees, ankles, feet, pelvis, standing balance, walking patterns, lower-body alignment and guidance for practice at home.
Is this suitable for beginners?
Yes. The programme may be suitable for beginners as well as experienced practitioners, provided the group format is appropriate for your condition.
Do I need to be flexible?
No. Flexibility is not required. The aim is not to force the hips or push painful joints, but to build clearer awareness, support and alignment.
Can I join with knee pain or hip pain?
Possibly, depending on your situation. If your pain is acute, severe, worsening, unexplained or connected with swelling, instability, recent injury, surgery, numbness, tingling or weakness, please seek medical advice and enquire before booking.
Will I receive individual attention?
Yes. The programme includes group yoga therapy classes with Beata and private physiotherapy / manual therapy sessions with Jacek.
Will I get guidance for home practice?
Yes. One of the aims is to help you know what to repeat and how to continue safely after the programme.
Can I join during pregnancy?
Please enquire individually before booking. Suitability depends on your stage of pregnancy, health situation and the type of physiotherapy / manual therapy work involved.
How do I book?
Use the enquiry button to ask about current dates, location, availability and suitability.
Begin from the ground
The lower body is your foundation.
Feet.
Ankles.
Knees.
Hips.
Pelvis.
Balance.
Standing.
Walking.
Movement through daily life.
The Hips, Knees, Ankles & Feet programme gives you a focused space to understand this foundation more clearly.
With yoga therapy.
With physiotherapy / manual therapy.
With individual guidance.
With a practice you can continue at home.