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Hamstring Foundation

Hamstring Foundation

Phase 2 · Open Up — longer folds, deeper breath. (Longer holds now; settle in and breathe deeper into each shape.)

10 exercises~14 min
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Warm-up

  • Centering Breath · 60s
  • Yoga Cat-Cow · 55s
  • Hip Circles · 40s

Exercises

  1. 1Downward-Facing Dog (Adho Mukha Svanasana)1 round · 45s hold
  2. 2Standing Forward Fold (Uttanasana)1 round · 55s hold
  3. 3Wide-Legged Forward Fold (Prasarita Padottanasana)1 round · 55s hold
  4. 4Supine Hamstring Stretch (Supta Padangusthasana)1 round · 55s hold
  5. 5Supine Hamstring Stretch (Supta Padangusthasana)1 round · 55s hold
  6. 6Seated Forward Fold (Paschimottanasana)2 rounds · 70s hold
  7. 7Butterfly (Baddha Konasana)1 round · 55s hold
  8. 8Half Pancake (Janu Sirsasana)1 round · 50s hold
  9. 9Half Pancake (Janu Sirsasana)1 round · 50s hold
  10. 10Child's Pose (Balasana)1 round · 60s hold

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