Do you spend a lot of time sitting? Or are you a runner? 

This week I’m offering you a Yin Yoga sequence for increasing flexibility in your hamstrings. If you’ve been feeling tight throughout your hamstrings from excessive sitting or running, this class is perfect for you! 

Since everything is connected in our bodies, the yoga poses also target & stretch the areas of the hips & low back, because they also play a role in whether your hamstrings feel tight or not. 

You will need a block and strap for this practice. If you don’t have the strap, you can use a belt or a towel, which works just as well.  

These poses are a collection from my most recent video on YouTube. CLICK on the video above if you would like to take the full 20 minute practice alongside with me.

1. Half Shoelace

Stretch your legs out infront of you. Keep your right leg straight and bend the left knee to cross your left foot over the right thigh, stacking your left knee directly on top of the right one. If your knee stays more up lifted than mine, that’s totally fine. You can always use a blanket to fill any gaps.  Now gently fold forward. It doesn’t take much to really feel it in this pose, so your might want to prop up your head with a block.

Hold for 4-5 Minutes, then switch sides.

2. Leg Stretch I

Come all the way down to lie on your back. Take your strap, looping it around your foot and then extending the leg straight. Try out for yourself how far up your want to hold on the strap. I personally prefer to hold it further upwards, but that’s up to you. 

Don’t lock out your knee, try to keep a microbend in that leg to protect the joint. 

Your left leg stays bend on the mat, only straighten it out if you’ve been practicing for a  long time. 

Hold for 4-5 minutes and then do the second side.

3. Reclined Child’s Pose

Before going into Savasana, pull both knees into the chest and give it a big squeeze. Send your breath into your lower back. 

Hold for a few breaths.

4. Savasana

When you’re ready, stretch out into savasana. Straighten your legs, arms go out to the side. Just rest here to integrate the work you’ve done. 

I encourage you to stay for as long as time allows, 5 minutes or longer would be ideal.

 

If you have trouble timing the poses yourself, take the full 20 min practice together with me. It’s just so much easier when you’re being guided by someone, making it a more transformative experience!

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.

Namaste,
Kim

 

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