Yoga sequence for hamstrings and the back body
Fifteen minutes of graded hamstring work — active first, then long holds — for runners and anyone who cannot reach their toes.
- Time
- 15 min
- Level
- All levels
- Poses
- 9
- Goal
- Length and strength through the back of the legs
Hamstrings respond better to load than to hanging in a fold. This sequence starts active and warm, then finishes with the long passive holds.
Before you start
- Bend the knees. A long spine with bent knees does more than straight legs and a rounded back.
- A belt around the foot makes every reclining shape here workable.
- Never stretch a hamstring you have recently strained without clearance.
The sequence
Bend one knee then the other, waking calves and hamstrings.
Front leg straight, hips square, fold from the hips over the front thigh.
- 3. Half split, left1 min
Second side, spine staying long.
- 4. Half lift45 sec
Fingertips to shins, flat back — this is the strength version.
- 5. Wide-legged fold2 min
Feet parallel, hands to blocks or the floor.
Belt around the foot, other leg bent or straight.
Second side. Shoulders stay on the floor.
Sit on a cushion, knees bent as much as needed.
- 9. Corpse pose2 min
Let everything you just worked settle.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.