Sebastian Brosche · 11 min · 1,054 words
Previously titled: Hamstrings Video 15 10 for 30
Hey everybody, welcome to your session for today. I have a really, really fun, quick flow for us with the focus on stretching the front of the hip flexors and the hamstrings using movement and breathing to loosen up. Find your dog to start planting the hands and the feet, bend the knees, lift the hips. Walk your dog out, bend one leg and bend the other, and straighten your right leg to push the heel to the ground.
It may reach the ground, it may not, it doesn't matter. So want to give the calf and perhaps even further up than the calf, further up the back leg, stretch. Other leg, bend the right leg, straighten the left, and pedal your dog out. Step the right foot between the hands, dropping the back knee and dropping the back hip and shifting the hips back.
Straighten or almost straighten the front leg. It's okay if it doesn't straighten quite on our first set quite yet. And shifting forward and back. On your own time, on your own pace, and as we move through today's session with the variation coming up, if this feels better, if this half splits feels better, just go ahead and move back to this.
It's a timeless classic. You can never do this one enough. It'll just be moving into a different variation of this. Target the hamstrings a little bit more.
Find your dog to transition to the other side. Left foot forward, back knee down, shifting forward and back. And step both feet to the front of the mat, allowing the head to hang. And with the legs, legs are bent, but I want you to slowly straighten or almost straighten one leg and then the other.
Just really, really gentle. When you're ready, when you inhale, half lift, exhale, forward fold. Inhale to stand all the way up. Exhale, palms together.
Inhale, arms up. Exhale, fold forward. Half lift and find your dog. Stepping the right foot to the outside of the right hand.
On your inhale, reach the right arm up and reach the right hand for the back knee. For the back leg, maybe straightening. As you do that, work on straightening or almost straightening that front leg. Reach up and reach back.
Reach up and back. And again, if this is too much, then move back to the half splits variation we did at the start. One more. Plant the hands to find your plank position.
Drop the knees to lower the entire body to the ground. Elbows under the shoulders. Use the elbows and hands to pull your shoulders up and forward. Well, up and back.
Pull your torso up. Shoulders back. Small back bend for that, especially the lower spine. Okay.
Letting that go. Push your hips to heels. Extended turtle. Tuck the toes, hips up and back.
Step the left foot to the outside of the left hand, reaching the left hand up and bring it down to touch that back leg. Reach up. And as you go to touch the back leg, maybe straighten or almost straight in the front, depending on where those hamstrings are at today. Okay.
Last one. Plant the hands to find your dog. And from your dog, walk the feet to the front of the mat. Forward fold.
On your inhale, half lift. Exhale, fold forward. Inhale to stand all the way up. Exhale, palms together.
Deep inhale, arms up. Exhale, forward fold. Half lift. Plant the hands to find your dog.
Step the right foot to the outside of the right hand. Toes pointed out just a little bit. And on your inhale, reach the arm up. Exhale, reach for the leg behind you.
Inhale, lift. Exhale, reach. Inhale, lift. Exhale, reach.
Planting both hands. Find your way to your plank. Slowly lower the entire body to the ground. Starting with your skydiver, hands beside the hips, palms down.
Reach the heels up. Shoulders up and back. Last is the hands and maybe turn the palms out. Nice.
Hands under the shoulders. Inhale for cobra. Push the hips to heels for your extended turtle, allowing the back to release that back bend before we move into our dog. Tucking the toes, hips up and back.
And dog. Step the left foot to the outside of the left hand, reaching the left arm up. Lifting the left arm and reach behind you for the back leg. Inhale, arm up.
Exhale, reach for that back leg. Inhale, up and reach. Planting both hands. Find your dog and step both feet to the front of the mat.
Forward fold. Half lift, forward fold. Stand all the way up. Palms together.
One more. Last one. Inhale, arms up. Exhale, forward fold.
Inhale, half lift. And on your exhale, plant the hands. Find the way to dog, simply using the dog to transition to our lizard. Stepping the left foot out, right foot out, right foot out and reaching the right arm up.
And reach for that leg behind you. Adding your breathing. Inhale to lift. Exhale to reach.
A few times on your own pace. Last one. Planting both hands. Find your way to your plank position.
Lower the entire body to the ground. Starting with our skydiver, hands beside the hips. Lift the heels first, then the shoulders, then the hands. And then we're going to do the other side.
Hands beside the hips. Lift the heels first, then the shoulders, then the hands. Maybe turning the palms out. Maybe not.
Plant the hands under the shoulders. Quick Cobra. Let that go and push the hips to heels for your extended turtle. And when you're ready, lift the hips for your dog.
Allowing the knees to bend. Spine to be long. And step the left foot to the outside of the left hand, reaching the left arm up. Inhale.
Exhale, reach for the back leg. Inhale, lift. Exhale, reach. A few more on your own time.
Last one. Plant both hands to find your way to your dog. Step both feet to the front of the mat. Forward fold.
Half lift. Forward fold. Stand all the way up and palms together. Okay everybody, thank you so much for joining me today and I'll see you next time.
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