Holy Tight Hamstrings! This Yoga Sequence Will Loosen Those Right Up

Updated on 6/21/2018 at 10:10 AM

POPSUGAR Photography | Louisa Larson

You're not alone. Tight hamstrings are as common as having to wear glasses, but you can do something about it. Stretching regularly actually does make them more flexible, and this sequence is all you need. As a bonus, it'll target the muscles in the lower back and hips as well. Complete this sequence once with the right leg and then again with the left.

Seated Straddle

Begin sitting on the floor with the legs out wide.
With straight legs and a straight back, slowly hinge at the hips, reaching out with the chest to prevent the spine from rounding.
Rest your hands on your thighs or on the floor.
Only fold as far as you can with straight legs and hold here for five breaths (about 30 seconds).

Seated Straddle

Take this pose a little deeper by reaching your hands down the legs.
Make sure to keep the legs straight and rest the hands on the thighs, knees, shins, or if you can, reach for the big toes.
With shoulders relaxed, breathe deeply for five breaths, using the ab muscles to pull the torso closer to the floor.

1-Legged Seated Straddle

While in the seated straddle position, walk the hands over to the right leg.
Try to bring each shoulder on either side of the thigh.
Rest the hands on the floor or on the leg.
After five breaths, walk your hands over to the left leg for another five breaths.

Butterfly

Bend the knees and bring the soles of the feet together.
Rest your hands on the feet, or to deepen the stretch, bring the hands underneath the calves and use your upper body to pull the torso and head toward the floor.
Enjoy this hip stretch for five breaths.

Seated Forward Bend Relaxed

Extend the legs out in front of you.
With the legs and back straight, hinge at the hips, walking the hands toward the the feet either sliding them down the legs or on the floor on either side of the legs.
Actively draw the shoulders back and down away from the ears.
Enjoy this stretch for five breaths.

Seated Forward Bend

Keep the torso low and try to walk the hands out a little farther to deepen the stretch for another five breaths.
Walk your hands toward the toes, and if you can, wrap your hands around your feet.

Modified Heron Pose

Sit with the legs extended in front of you.
Bend the right knee and hold onto the back of the right thigh, the calf, or if you can, the right heel.
With the left leg straight and the foot flexed, straighten the right leg as much as you can, reaching the chest toward the ceiling.
Hold like this for five breaths.

Modified Side Heron Pose

From Modified Heron Pose, take the right leg out to the side, holding the thigh, calf, or heel.
If it's too difficult with the right leg extended in the air, just bend the knee and rest the foot on the floor.
Rest your left hand on the floor for support.
Gaze to the left, breathing for five breaths.

Modified Heron Spinal Twist

From Modified Side Heron Pose, bring your left hand to the outer right ankle.
Keep the right knee bent if you need to and work on straightening the leg.
Rest your right hand on the floor behind you for support and to help encourage a deeper twist.
Lift the chest high and hold for five deep breaths.

Rock the Baby

From Modified Heron Spinal Twist, rotate the torso back to center.
Bend the right knee and place the right heel in the crook of your left elbow and the right knee in the crook of the right elbow.
Sitting tall, hug the lower leg as close as you can to the chest.
Enjoy this hip opener for five breaths.