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OPEN UP YOUR HAMSTRINGS

Kiana Ng Yoga

Are you aching to touch your toes or get further in your splits? Try these poses to open up your hamstrings! Hold each pose for 5-10 breaths.

Half Monkey Pose/Half Splits (Ardha Hanumanasana)

  • Keep hips squared forwards & over top of back knee
  • Flex front foot
  • Keep length through spine when folding

Options:

  • Use block under hands for more ease with finding spinal length

Monkey Pose/Splits (Hanumanasana)

  • Keep hips squared forwards
  • Aim to stack shoulders over hips

Options:

  • Place hands on blocks, floor, heart center or extended overhead
  • Fold forwards over front leg
  • Place block under front thigh

Seated Forward Fold (Paschimottanasana)

  • Flex feet
  • Lengthen spine before folding, reaching heart to feet

Options:

  • Use strap around feet
  • Elevate hips on blocks or blanket

Head to Knee Pose (Janu Sirsasana)

  • Square torso over extended leg
  • Lengthen spine before folding

Options:

  • Use strap around foot

Pyramid Pose (Parsvottanasana)

  • Square hips forwards
  • Keep spine long as you fold forwards
  • Small bend in the front knee to avoid hyperextension

Options:

  • Place hands on blocks or in reverse prayer

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