Hamstrings 3

Instructions

• Start from a standing position with your feet hip-width apart and your knees slightly bent.
• Inhale and extend your arms overhead, lengthening your spine.
• Exhale and slowly bend forward at the hips, letting your upper body hang down.
• Grab your opposite elbows and let your head and arms hang heavy.

Tips

• Keep your weight evenly distributed between your heels and the balls of your feet.
• Focus on lengthening your spine rather than reaching for the floor.

Modifications

• Bend your knees more to avoid straining your back.
• Use a block or chair to rest your elbows on if reaching the floor is difficult.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back, Shoulders

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.

Modifications

• If you can't reach the floor, place your hands on your shins or thighs.

Benefits

Calves, Glutes, Hamstrings, Lower Back

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
• Let your arms hang down and try to touch the floor with your hands.

Tips

• Keep your weight evenly distributed between both feet.
• Keep your spine long and avoid rounding your back.
• Relax your neck and let your head hang.

Modifications

• If you can't reach the floor, place your hands on your ankles or shins.

Benefits

Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet hip-width apart.
• Bend one knee and bring your heel towards your glutes.
• Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
• Keep your knees together and your hips aligned.

Tips

• Engage your core to maintain balance.
• Keep your standing leg slightly bent to avoid locking the knee.
• Avoid arching your back or leaning forward.

Modifications

• Use a wall or chair for balance support if needed.
• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

Abdomen, Ankles, Feet, Hips, Knees, Lower Back, Psoas, Quadriceps, Shins

Instructions

• Start from a standing position with your feet wide and your toes pointed forward.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.
• To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

• If you can't reach the floor, place your hands on your shins or blocks.

Benefits

Calves, Groin, Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
• Lower your hips down into a squat position, keeping your heels on the ground.
• Place your elbows on the inside of your knees and press your palms together.

Tips

• Keep your chest lifted and your back straight.
• Gently push your knees outward with your elbows.

Modifications

• If your heels lift, place a folded towel under them for support.
• Hold onto a chair or wall for balance if needed.

Benefits

Calves, Glutes, Groin, Hamstrings, Hips, Knees, Lower Back, Quadriceps

Instructions

• Start from a standing position with your feet wide apart.
• Shift your weight to one side, bending your knee and keeping your other leg straight.
• Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
• Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

• Lift your chest and keep your back straight.

Modifications

• If the stretch is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Calves, Groin, Hamstrings, Hips

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Extend one leg straight out in front of you, pressing your heel into the floor.
• Hinge at your hips to lower your upper body toward the floor.
• Place your hands on the floor in front of you for balance.

Tips

• Keep your chest lifted and your back straight.

Modifications

• Place a folded blanket under your knee for additional support.

Benefits

Calves, Glutes, Hamstrings, Hips, Lower Back

Instructions

• Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
• Step one foot forward and bring your opposite foot up towards your glutes.
• Please one hand on your front knee and reach back with your other hand to grab your ankle.
• Gently push your hips forward and pull your heel closer to your glutes.

Tips

• Maintain an upright posture, avoiding leaning forward or backward.

Modifications

• If reaching your back foot is difficult, keep your foot on the floor.

Benefits

Abdomen, Hips, Psoas, Quadriceps

Instructions

• Start lying on your stomach with your legs extended and your hands under your shoulders.
• Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
• Lift your chest, relax your shoulders, and look slightly upward.

Tips

• Only the tops of your feet and your palms should be touching the floor.
• Keep your arms straight but avoid locking your elbows.

Modifications

• For less intensity, keep your thighs on the floor.

Benefits

Abdomen, Chest, Psoas, Spine

Instructions

• Start on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.

Tips

• Relax your shoulders and let your head hang between your arms.
• Distribute your weight evenly between your hands and feet.
• Keep a slight bend in your knees to avoid hyperextension

Modifications

• For less intensity, bend your knees more or place your hands on the edge of a chair.
• To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
• Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

• Keep your chest lifted and your back straight.
• Relax your hips and allow them to sink towards the floor.
• For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Extend your arms overhead to lengthen your spine.
• Hinge at your hips and reach forward to grab your toes.

Tips

• Keep your back flat and avoid rounding your spine.

Modifications

• If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.
• Keep a slight bend in your knees if you have tight hamstrings.

Benefits

Calves, Hamstrings, Lower Back, Shoulders, Spine, Upper Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one knee and bring your heel back towards your glutes.
• Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
• Slowly lean back to rest on your elbows.

Tips

• Keep your hips, knees, and ankles aligned.
• Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

Ankles, Hips, Knees, Lower Back, Quadriceps, Shins

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Open your legs wide apart and place your hands on the floor in front of you.
• Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex your feet and keep your toes pointing upward.

Modifications

• If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Calves, Glutes, Groin, Hamstrings, Hips, Lower Back, Spine, Upper Back

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Lift one leg straight up towards the ceiling while keeping your other foot flat on the floor.
• Place your hands behind the thigh or calf of your raised leg and gently pull it towards your chest.

Tips

• Keep your hips and lower back pressed into the floor.
• Maintain a slight bend in the knee of your raised leg to avoid hyperextension.

Modifications

• Use a yoga strap or towel looped around your foot if you can't reach your leg.

Benefits

Glutes, Hamstrings, Lower Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Engage your core and lift your legs towards the ceiling, bringing them over your head.
• Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
• If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

• Keep your legs straight and your toes pointing towards the floor.
• Keep your neck relaxed and avoid turning your head.

Modifications

• If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
• Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Neck, Shoulders, Spine, Upper Back