Hamstring Flexibility Yoga Sequences
Hamstring flexibility is key to many Yoga poses. If your hamstrings are tight, you will find it difficult to fold forward in poses like Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend). You may also experience discomfort in your lower back and hips.
Fortunately, there are many Yoga poses that can help to improve your hamstring flexibility. In this article, we will explore three hamstring flexibility Yoga sequences.
Hamstring Flexibility Yoga Sequence #1
This sequence is designed to open up the hamstrings and the hips.
1. Padangusthasana (Big Toe Pose)
Start in Tadasana (Mountain Pose). Bend your right knee and bring your right heel in toward your glutes. Reach your right hand down to your right ankle and clasp your right big toe with your right hand. Keep your left hand on your hip.
Stay here for five breaths, then switch sides.
2. Utthita Parsvakonasana (Extended Side Angle Pose)
From Tadasana, step your left foot out to the side and turn your left foot so that the heel is in line with the arch of your right foot. Bend your left knee and reach your left hand to your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
3. Ardha Hanumanasana (Half Monkey Pose)
From Tadasana, step your right foot back and lunge forward with your left leg. Keep your left heel lifted and your left hand on your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
4. Paschimottanasana (Seated Forward Bend)
Start in Dandasana (Staff Pose). Sit up tall and fold forward, reaching for your toes.
Stay here for five breaths.
5. Janu Sirsasana (Head-To-Knee Forward Bend)
Start in Dandasana. Bend your right knee and bring your right foot in toward your glutes. Reach your right hand down to your right ankle and clasp your right big toe with your right hand. Reach your left hand up toward the ceiling.
Stay here for five breaths, then switch sides.
Hamstring Flexibility Yoga Sequence #2
This sequence is designed to open up the hamstrings and the hips.
1. Sukhasana (Easy Seat)
Sit in Sukhasana with your spine tall and your shoulders relaxed.
Stay here for five minutes.
2. Paschimottanasana (Seated Forward Bend)
Start in Dandasana (Staff Pose). Sit up tall and fold forward, reaching for your toes.
Stay here for five breaths.
3. Janu Sirsasana (Head-To-Knee Forward Bend)
Start in Dandasana. Bend your right knee and bring your right foot in toward your glutes. Reach your right hand down to your right ankle and clasp your right big toe with your right hand. Reach your left hand up toward the ceiling.
Stay here for five breaths, then switch sides.
4. Ardha Hanumanasana (Half Monkey Pose)
From Tadasana, step your right foot back and lunge forward with your left leg. Keep your left heel lifted and your left hand on your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
5. Utthita Parsvakonasana (Extended Side Angle Pose)
From Tadasana, step your left foot out to the side and turn your left foot so that the heel is in line with the arch of your right foot. Bend your left knee and reach your left hand to your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
Hamstring Flexibility Yoga Sequence #3
This sequence is designed to open up the hamstrings and the hips.
1. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Start in Tabletop Position. Spread your fingers wide and press firmly into the floor. Tuck your toes and lift your hips up and back, creating an upside-down V-shape with your body.
Stay here for five breaths.
2. Uttanasana (Standing Forward Bend)
From Downward-Facing Dog Pose, step your feet hip-width apart. Fold forward, reaching for your toes.
Stay here for five breaths.
3. Virabhadrasana III (Warrior III)
Start in Downward-Facing Dog Pose. Step your right foot forward between your hands, and lift your left leg up behind you. Reach your left hand down to your left ankle.
Stay here for five breaths, then switch sides.
4. Ardha Hanumanasana (Half Monkey Pose)
From Tadasana, step your right foot back and lunge forward with your left leg. Keep your left heel lifted and your left hand on your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
5. Paschimottanasana (Seated Forward Bend)
Start in Dandasana (Staff Pose). Sit up tall and fold forward, reaching for your toes.
Stay here for five breaths.
Hamstring flexibility is key to many Yoga poses. If your hamstrings are tight, you will find it difficult to fold forward in poses like Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend). You may also experience discomfort in your lower back and hips.
Fortunately, there are many Yoga poses that can help to improve your hamstring flexibility. In this article, we will explore three hamstring flexibility Yoga sequences.
Hamstring Flexibility Yoga Sequence #1
This sequence is designed to open up the hamstrings and the hips.
1. Padangusthasana (Big Toe Pose)
Start in Tadasana (Mountain Pose). Bend your right knee and bring your right heel in toward your glutes. Reach your right hand down to your right ankle and clasp your right big toe with your right hand. Keep your left hand on your hip.
Stay here for five breaths, then switch sides.
2. Utthita Parsvakonasana (Extended Side Angle Pose)
From Tadasana, step your left foot out to the side and turn your left foot so that the heel is in line with the arch of your right foot. Bend your left knee and reach your left hand to your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
3. Ardha Hanumanasana (Half Monkey Pose)
From Tadasana, step your right foot back and lunge forward with your left leg. Keep your left heel lifted and your left hand on your left ankle. Reach your right hand up toward the ceiling.
Stay here for five breaths, then switch sides.
4. Paschimottanasana (Seated Forward Bend)
Start in Dandasana (Staff Pose). Sit up tall and fold forward, reaching for your toes.
Stay here for five breaths.
5. Janu Sirsasana (Head-To-Knee Forward Bend)
Start in Dandasana. Bend your right knee and bring your right foot in toward your glutes. Reach your right hand down to your right ankle and clasp your right big toe with your right hand. Reach your left hand up toward the ceiling.
Stay here for five breaths, then switch sides.
Hamstring Flexibility Yoga Sequence #2
This sequence is designed to open up the hamstrings and the hips.
1. Sukhasana (Easy Seat)
Sit in Sukhasana with your spine tall and your shoulders relaxed.
Stay here for five minutes.
2. Paschimottanasana (Seated Forward Bend)
Start in Dandasana (Staff Pose). Sit up tall and fold forward, reaching for your toes.
Stay here for five breaths.
3. Janu Sirsasana (Head-To-Knee Forward Bend)
Start in Dandasana. Bend your right knee and bring your right foot in toward your glutes. Reach your right hand down to your right ankle and clasp your right big toe with your right hand. Reach your left hand up toward the ceiling.
Stay here for five breaths, then switch sides.
4. Ardha Hanumanasana (Half Monkey Pose)
From Tadasana, step your right foot back and
One Hour Beginner Yoga Sequences Purse Groups
We all know that one hour is just not enough time to get in a good yoga practice, but what can you do when that’s all the time you have? These beginner yoga sequences are designed to get you the most out of your hour, and can be done with or without a yoga mat.
Sequence for the Time-Crunched Yogi
If you’re short on time, this sequence is for you. It’s a quick and efficient way to work your way through a basic yoga practice.
1. Start in Downward Dog.
2. Step your right foot forward in to a low lunge.
3. Hold for five breaths, then step your left foot forward and repeat.
4. From Downward Dog, jump your feet up to your hands and stand up.
5. Take a big step back with your left foot and come into a low lunge.
6. Hold for five breaths, then step your right foot back and repeat.
7. From Downward Dog, jump your feet up to your hands and stand up.
8. Take a big step forward with your right foot and come into a low lunge.
9. Hold for five breaths, then step your left foot forward and repeat.
10. From Downward Dog, jump your feet up to your hands and stand up.
11. Bring your hands to your heart center and take a few deep breaths.
Sequence for the Yoga Newbie
This sequence is perfect for people who are new to yoga. It includes a variety of basic yoga poses that will help you to build strength and flexibility.
1. Start in Downward Dog.
2. Step your right foot forward in to a low lunge.
3. Hold for five breaths, then step your left foot forward and repeat.
4. From Downward Dog, jump your feet up to your hands and stand up.
5. Take a big step back with your left foot and come into a low lunge.
6. Hold for five breaths, then step your right foot back and repeat.
7. From Downward Dog, jump your feet up to your hands and stand up.
8. Inhale as you reach your arms up to the sky.
9. Exhale as you fold forward and touch your toes.
10. Hold for five breaths, then come back up to standing.
11. Bring your hands to your heart center and take a few deep breaths.
Sequence for the Experienced Yogi
This sequence is for experienced yogis who are looking for a more challenging workout. It includes a variety of advanced yoga poses that will help you to build strength and flexibility.
1. Start in Downward Dog.
2. Step your right foot forward in to a low lunge.
3. Hold for five breaths, then step your left foot forward and repeat.
4. From Downward Dog, jump your feet up to your hands and stand up.
5. Take a big step back with your left foot and come into a low lunge.
6. Hold for five breaths, then step your right foot back and repeat.
7. From Downward Dog, jump your feet up to your hands and stand up.
8. Inhale as you reach your arms up to the sky.
9. Exhale as you fold forward and touch your toes.
10. Hold for five breaths, then come back up to standing.
11. Reach your arms overhead and come into a Standing Forward Bend.
12. Hold for five breaths, then come back up to standing.
13. Take a big step back with your left foot and come into a low lunge.
14. Hold for five breaths, then step your right foot back and repeat.
15. From Downward Dog, jump your feet up to your hands and stand up.
16. Bring your hands to your heart center and take a few deep breaths.
Skanda Yoga Sequence
is a unique and powerful yoga sequence that is based on traditional yoga poses and principles. The sequence is designed to open and energize the body, while calming and focusing the mind. The sequence can be practiced by anyone, regardless of experience or fitness level.
The Skanda Yoga Sequence is a great way to start your day or to use as a warm-up before a more vigorous practice. The sequence is composed of six basic poses that are repeated three times. The poses are:
Mountain Pose
Warrior I Pose
Warrior II Pose
Downward-Facing Dog Pose
Camel Pose
Child’s Pose
Mountain Pose is a basic standing pose that is used to ground and center the body. Mountain Pose is a great pose to practice before beginning any other pose.
Warrior I Pose is a standing pose that is used to open the hips and chest. Warrior I Pose is a great pose to practice before practicing any other standing poses.
Warrior II Pose is a standing pose that is used to open the hips and chest. Warrior II Pose is a great pose to practice before practicing any other standing poses.
Downward-Facing Dog Pose is a basic yoga pose that is used to open the hips and chest. Downward-Facing Dog Pose is also a great pose to practice after practicing any other standing poses.
Camel Pose is a backbend pose that is used to open the chest and hips. Camel Pose is a great pose to practice after practicing any other standing poses.
Child’s Pose is a basic yoga pose that is used to calm and center the mind and body. Child’s Pose is a great pose to practice at the end of a yoga practice or during a yoga class.
Heart Opening Yoga Sequences
The heart opening yoga sequence is a sequence of yoga poses that helps to open up the heart center. The heart center is the center of the chest, and it is associated with love, compassion, and empathy. The heart opening yoga sequence helps to open up this center, and it can help to improve your emotional well-being.
The heart opening yoga sequence begins with a few gentle poses to warm up the body. It then moves into a sequence of poses that open up the chest and the heart center. These poses include Camel Pose, Bow Pose, and Fish Pose. The sequence concludes with a few gentle poses to cool down the body and relax the mind.
The heart opening yoga sequence is a great way to improve your emotional well-being. It can help you to feel more compassion and empathy for others, and it can help you to feel more connected to your own heart. The sequence is also a great way to open up the chest and improve your breathing.
Janet Stone Yoga Sequence
:
The following yoga sequence is designed to open the hips and chest, while strengthening the back and core. It is appropriate for all levels of students.
1. Downward-facing dog (Adho Mukha Svanasana)
2. Low lunge (Anjaneyasana)
3. Half Camel (Ardha Camel Pose)
4. Upward Dog (Urdhva Mukha Svanasana)
5. Downward-facing dog
6. Low lunge
7. Half Camel
8. Upward Dog
9. Downward-facing dog
10. Low lunge
11. Half Camel
12. Upward Dog
13. Downward-facing dog
14. Low lunge
15. Half Camel
16. Upward Dog
17. Downward-facing dog
18. Low lunge
19. Half Camel
20. Upward Dog
21. Downward-facing dog
22. Low lunge
23. Half Camel
24. Upward Dog
25. Downward-facing dog
26. Low lunge
27. Half Camel
28. Upward Dog
29. Downward-facing dog
30. Low lunge
31. Half Camel
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
