Hamstring Stretches for Total Beginners (15 min routine)

PDF Pose Guide Here: https://www.yogabody.com/hamstring-st...

Before yoga, I was a stiff office guy. In a forward fold, my hands didn't even reach my ankles much less my toes. When you're that stiff, flexibility can feel like an impossible goal, but if you follow Science of Stretching principles, you can make very real progress steadily.

CONTENTS - Skip to Poses Below (if you'd like)
00:00 Intro
00:22 Hamstring Anatomy
02:03 Beginners Modifications
03:24 When to Stretch
04:45 Wall Doll
07:36 Flamenco I
12:33 Side Leg Stretch
17:53 Pancake Pose

ANATOMY

The hamstrings are a set of three (plus one) muscles on the back of your leg, from pelvis to lower leg. If you reach behind and palpate the back of your leg, starting from the medial (inner) side, the first pair of hamstrings muscles are the “semi sister”, semimembranosus and semitendinosus.

The hamstrings are biarticular muscles as they cross and act upon two major joints: hips and knees.

* Semimembranosus
* Semitendinosus
* Biceps Femoris (x2 muscle bellies)

Download Hamstring Anatomy Worksheet (PDF): https://yogabody-yoga-teachers-colleg...

Hamstring Contraction Actions: Hip extension, knee flexion, and to a lesser extent lateral and medial hip rotation. Tightness can limit anterior pelvic tilt and potentially lead to excess pressure in the spine during forward flexion movements.

STRATEGIES FOR SUCCESS (while stretching)
*2 minute minimum hold (5 max)
*Bent knee / straight knee are both options
*Avoid back-of-knee stretch feeling
*7 of 10 intensity max
*Inhale nose 1-2-3-4 / exhale mouth 8-7-6-5-4-3-2-1

WANT MORE?
* Science of Stretching Program: https://www.yogabody.com/stretching
* My podcast: http://www.LucasRockwoodShow.com
* Main site: http://www.yogabody.com

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