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Hamstring Foundation

Hamstring Foundation

Phase 3 · Power Prep — first active hinges & long folds. (Light active drills preview Pancake Power; keep them slow and clean.)

10 exercises~19 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 · 50s hold
  2. 2Wide-Stance Good Morning2 rounds · 8–10 reps
  3. 3Standing Forward Fold (Uttanasana)1 round · 60s hold
  4. 4Wide-Legged Forward Fold (Prasarita Padottanasana)2 rounds · 65s hold
  5. 5Supine Hamstring Stretch (Supta Padangusthasana)1 round · 60s hold
  6. 6Supine Hamstring Stretch (Supta Padangusthasana)1 round · 60s hold
  7. 7Seated Forward Fold (Paschimottanasana)2 rounds · 80s hold
  8. 8Half Pancake (Janu Sirsasana)2 rounds · 60s hold
  9. 9Half Pancake (Janu Sirsasana)2 rounds · 60s hold
  10. 10Child's Pose (Balasana)1 round · 60s hold

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