Hamstring Stretches for Total Beginners (15 min routine)

PDF Pose Guide Here: www.yogabody.com/hamstring-st...
Before yoga, I was a stiff office guy. In a forward fold, my hands didn't even reach my ankles much less my toes. When you're that stiff, flexibility can feel like an impossible goal, but if you follow Science of Stretching principles, you can make very real progress steadily.
CONTENTS - Skip to Poses Below (if you'd like)
00:00 Intro
00:22 Hamstring Anatomy
02:03 Beginners Modifications
03:24 When to Stretch
04:45 Wall Doll
07:36 Flamenco I
12:33 Side Leg Stretch
17:53 Pancake Pose
ANATOMY
The hamstrings are a set of three (plus one) muscles on the back of your leg, from pelvis to lower leg. If you reach behind and palpate the back of your leg, starting from the medial (inner) side, the first pair of hamstrings muscles are the “semi sister”, semimembranosus and semitendinosus.
The hamstrings are biarticular muscles as they cross and act upon two major joints: hips and knees.
* Semimembranosus
* Semitendinosus
* Biceps Femoris (x2 muscle bellies)
Download Hamstring Anatomy Worksheet (PDF): yogabody-yoga-teachers-colleg...
Hamstring Contraction Actions: Hip extension, knee flexion, and to a lesser extent lateral and medial hip rotation. Tightness can limit anterior pelvic tilt and potentially lead to excess pressure in the spine during forward flexion movements.
STRATEGIES FOR SUCCESS (while stretching)
*2 minute minimum hold (5 max)
*Bent knee / straight knee are both options
*Avoid back-of-knee stretch feeling
*7 of 10 intensity max
*Inhale nose 1-2-3-4 / exhale mouth 8-7-6-5-4-3-2-1
WANT MORE?
* Science of Stretching Program: www.yogabody.com/stretching
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com
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Got a question? Please post down below.
#hamstrings #hamstringstretch #stretchingexercises

[@YOGABODY.Official]

Remember to grab the PDF for the poses in the description above! Hope you find these poses helpful. Questions and suggestions are always welcome. Keep going! - Lucas @ YOGABODY

[@LOAFPLU]

Lucas is Russian?

[@Crossfoxcoon]

These videos are of the best quality teacher training and practical anatomy videos out there on KZbin right now. . Even when Lucas is just covering the rudimentary basic yoga stuff, I get a lot out of watching his instruction style; his cadence, intonations, subtle gestures, and none-cringy use of Mr. Skeleton.

[@YOGABODY.Official]

Thank you Antonio - happy to hear they are helpful!

[@dr.tevfiksozen]

Very nice explanation. Detailed enough but very easy going.

[@davidshore3523]

I have never done this type of stretching before. I'm glad I found your video

[@amberrodgers4398]

I have incredibly tight hamstrings and this is one of the best stretch videos I have done. Simple, explanatory and easy to do. Thank you!

[@rexannb3710]

As someone who’s had steel bands for hip flexors my whole life your point about breathing is such a good reminder. Because I relate so well to your story about feeling nauseous when stretching it’s especially good for me to remember the breath work!

[@YOGABODY.Official]

Hello Rexann - hope it's helpful, keep going...

[@annekary6190]

For me I feel Like I’m going to hurl and pass out when I press on the psoas muscle

[@dfong5348]

I so appreciate the care and detail of your instructions. Having an understanding of the body mechanics involved make following the stretch techniques so much more interesting and meaningful. Thanks!

[@markneurohr9663]

Outstanding! I’m new and following. Thank you!

[@priekabos22]

I was lazy to do any practice, but the way you teach makes me to start and keep on, also fell much better. Thanks man!

[@royalscribecomments1303]

Thank you for this video for beginners. It is very helpful.

[@CodingIsFun]

I found your video extremely helpful. Your instructions and explanations were clear and easy to understand, making it an excellent resource for beginners like me. Thank you very much for your time and effort in making this video. 🙏

[@workoutwithcelinne6065]

This was great!! Thank you

[@stoneteselle7089]

I’ve recently committed on getting my splits?!? Im new to your channel so I don’t know if you already have a video, but I would love a video from you on stretches to get your splits! Thanks you for this session! I learned so much!

[@BBGshop7]

I have been neglecting my stretches and have even been avoiding tasks that involve me to stretch my legs. I feel the tension in them. There is no pain, so I want to address this while I can do something about it! I want to be flexible 💪

[@MegaMusical10]

FANTASTIC!!

[@krist894]

Thank you! I am really bad at stretching. Will try to make it 21 days in a row and try to measure my progress. I let you know how successful I am🤞

[@pvspeaks]

You explain so well and u actually make anatomy simple. Love love your videos and stretches. Thank you.

[@YOGABODY.Official]

Thank you!

[@larryalcock8136]

Thank you Lucas and Mr. Skeleton🙏...i am a stiff as hell runner who will now commit, with all the other training that we as runners must commit too, to this hamstring stretches. I need this in my life!! Great video Lucas. I will give you feedback for sure. All the way from South Africa...

[@YOGABODY.Official]

Keep going, Larry!

[@maqhussain8894]

Wonderful voice

[@JackAcid]

Absolutely brilliant! My hamstrings are like guiter strings, and doing my first ever stretch session after watching this! I have a nice floaty feeling now!😊

[@jenspyck]

That door stretch is absolute murder. My entire body is shaking and fighting the stretch. So intense!

[@YOGABODY.Official]

It's a challenging stretch, but it's effective! Hang in there. - YOGABODY Team

[@aniakowalczyk1407]

I appreciate your work. Thank you do much!

[@YOGABODY.Official]

Thanks Ania!

[@XicaChicaIM]

Awesome moves! Thanks for sharing. Not sure how ads end up where they do but it was super jarring to have a blaring commercial in the middle of the practice (18:55), made it difficult to breath to relax 😉

[@jayray966]

Thank you really helpful I love how you explain everything love my A/P

[@mariamonchel6161]

Thanks! Great class!

[@YOGABODY.Official]

Thank you, Maria!

[@Aphos-yw9wx]

So approachable. Thanks for making this. Happy new year

[@YOGABODY.Official]

Happy New Year! - YOGABODY Team

[@dasportrait]

Best explanations!❤️ First time I get it. Tank you so much!!!

[@YOGABODY.Official]

Happy to hear that the explanations were helpful! - YOGABODY Team

[@kailashgoel178]

Thanks Lucas for the lovely session. I will be starting the exercises in a couple of days. Actually I had to go out of station for work. Best wishes

[@YOGABODY.Official]

Thanks Kailash - hope it's helpful!

[@keithyorke7572]

I'm 60 years old and I've been doing the 21 day hip opening challenge since January (I just keep repeating it again and again as it is so beneficial!) and wanted something for my hamstrings as I'm doing Calisthenics and L sits still seem hard(almost impossible!) for me! Now I've found this, I'll try it for a few months and I'm hoping it will give me improved flexibility! I'll let you know! Thanks - very timely video!

[@YOGABODY.Official]

Awesome, Keith. Keep going!

[@ohno6955]

Improvement?

[@youngpassions]

dude. u have a very calming voice.

[@YOGABODY.Official]

Appreciate the compliment! -YOGABODY Team

[@damienrobert4012]

Lucas

[@YOGABODY.Official]

Nice to hear from you, Damien!

[@claudiar.4815]

Love these quick review videos. This one made me yawn and ready for bedtime. Thanks!

[@YOGABODY.Official]

Happy to hear they are helpful, Claudia!

[@jasonhaug8653]

great video

[@YOGABODY.Official]

Thanks Jason!

[@CFaunt]

Thank you very much. I have just recently started your Science of Stretching exercise programme, mainly for tight hamstrings, and I have found this class very helpful.

[@YOGABODY.Official]

Keep going, Jennifer!

[@farisalbishi3256]

Thanks 🙏

[@YOGABODY.Official]

Glad you like the video, Faris! -YOGABODY Team

[@smiha7531]

Very helpful❤

[@YOGABODY.Official]

Glad it helped, Smiha! - YOGABODY Team

[@stevemacleod2431]

Thanks!

[@stevemacleod2431]

Great explanation and very helpful all around.

[@YOGABODY.Official]

Thanks so much for your support, Steve!

[@lyndadiane88]

Have periformists syndrome. Working with knee issues , injuries too. I'm a dancer and trying to reduce pain and stay healthy and safe for my career , hobbies and daily living.

[@YOGABODY.Official]

Hello Lynda - sorry to hear, that can be very challenging. We'll do some piriformis videos soon...

[@markgardner7047]

I liked your video but I have a question. How often should I do the routine?

[@martinkennedy1165]

Thank you! This was really useful. Always ignored hamstring stretches due to the discomfort behind my knees. Also your explanations of how the muscles work and why the stretch is needed is appreciated instead of diving straight into the stretch.

[@YOGABODY.Official]

Hope it helps, Martin!

[@vash-747]

@@YOGABODY.Officialhttps

[@wamanwell-being2470]

I'm found of your videos, I'm suffering from straightening of lumbar spine and have a lot of back pain. Plz suggest me best

[@amhebbar6371]

Interesting to read the comments.

[@mahmoudshahin3162]

Thank you, however barely can handle twenty seconds of stretching hopefully i will get to the two minutes mark in my life time 😂😂… Again thank you i will make these poses part of my daily routine to reach to my goal.

[@ohno6955]

Did you make it to 2 minutes?

[@laxmipriyabehera1149]

I am a total beginner for this!! I will try all these and be flexible 😢

[@alicecasarini3609]

Thank you, Lucas! I love your videos, both here and on Yoga Body. Can I do this sequence as a standalone, even if I haven't worked out that day, or do I need a warm-up? Greetings from Bologna, Italy!

[@YOGABODY.Official]

Thanks Alice! No need to warm up…

[@alicecasarini3609]

@@YOGABODY.Official Thank you!

[@dotbrianreal]

Never thought I would see Harry Potter in these kind of videos. Thanks Daniel!!

[@johngoh767]

Lucas, the hamstring stretch is to strengthen the hamstring or to release its tightness.

[@YOGABODY.Official]

Stretch... do deadlifts to strengthen.

[@user-fp4hu3zo1q]

How long after stretching would you leave it until you could run? Thank you!

[@ushazelmer3631]

I was wondering if before you stretch the hamstrings it would be a better idea to take care of the muscles below the knees let me know Thanks

[@NickJonesVOTP]

Hi Lucas, when doing the last pancake stretch I feel most of my tightness coming from the sides of my back near the upper part of the side of my hips. What should I do about this?

[@linamalakbelouanas9828]

Can we practice these stretches everyday?

[@gerhardgerhard1954]

Hey, as a beginner should I do These excercises everyday? Great Video, high-quality Tesching, thanks for it.

[@YOGABODY.Official]

If your hamstrings are the big area for you, yes do daily!

[@bhumikumari4937]

I don't know what's happening my upper body is not going forward it's stucking in tha back plz help

[@YOGABODY.Official]

Hey there! Could be a few things. Check your form, core engagement, and flexibility. - YOGABODY Team

[@Mike-ts4lz]

Is it ok to do this everyday?

[@truthhurts6343]

I cant do the sideleg stretch and pancake pose even not sitting upright without bending my back. I need to lean back a little. I need something else to get to that point first.

[@heinborp1]

I have tight hamstrings from overstretching my knee injuries. I used a strap and probably overdid it.

[@YOGABODY.Official]

Be gentle with your body and avoid overstretching. - YOGABODY Team

[@ingridlohr2847]

Thank you for your amazing content! I have watched quite a few of your videos this weekend and feel like I have learned lots! As my hamstrings are pretty tight (and presumably one of the causes of my knee issues) I thought I give this one a go straight away,. I find myself struggling with the Side Leg Stretch: the bent knee hurts if I try to lie it flat on the ground. No matter how far I move the foot of the bent leg up or down the outstretched leg, there is no position in which my knee is happy to lie flat on the ground. Can I support the knee with a pillow so it can rest halfway down in comfort or does that defy the purpose of the exercise? Thank you for clearifying!

[@YOGABODY.Official]

Thank you for watching! Yes, feel free to use a pillow for support if it helps your knee. - YOGABODY Team

[@janetan2016]

Hi Lucas, using the wall to hang the leg why not hang both legs at the same time ?

[@oj818]

I think it will also hit your adductors and they are also as crucial as hamstrings

[@pablofdrums]

Hi, i've already did it once and feels great, how often should i repeat the session?

[@YOGABODY.Official]

Glad you enjoyed the session! For best results, you can repeat these stretches 2-3 times per week to maintain and improve flexibility gradually. Listen to your body and adjust as needed. - YOGABODY Team

[@terrydaniels9126]

Dude I am 63 have been having trouble for 3 years and it is behind my knee thanks

[@YOGABODY.Official]

Hope you find relief soon! - YOGABODY Team

[@pierrebonart2307]

That is a great video. How frequently can I practice this stretching sequence ? Would daily be ok or too much ?

[@YOGABODY.Official]

We're glad you enjoyed the video! Stretching daily can be beneficial, but it's essential to listen to your body. If you feel any strain, consider incorporating rest days. 🧘‍♂️ - YOGABODY Team

[@arjunravikumar8848]

Hi, Big fan of your videos. One question - the other video where you teach pigeon pose and hip flexor stretch, I'm not able rest my thigh on the floor. My hamstrings are so tight as my hip flexors are tight. Should I loosen my hip flexors and then do this hamstring stretch or other way around? Thanks in advance

[@YOGABODY.Official]

Hello Arjun - Great to hear you're stretching! Do both, meaning work on both.

[@rexannb3710]

I lost the live thread, can I access the PDF for the poses somewhere else? Thanks Lucas.

[@YOGABODY.Official]

Please check the description above!

[@mitsuewatanabe2436]

Dear Lucas, I don't have a problem with my hamstrings, but bending my legs to meet with even my knee, because I can't 'bring my upper leg down after I injured my legs on two big falls, from a high metal ladder to the cement, and with high heels entering a studio where they forgot to tell customers or put a sign and advising new renters, that one step was missing. I signed up for your 'intro stretching' last month for new students. Telegram Messenger was news to me, and I'm still trying to find your intro course. I have explained more than once, that I want to take your courses, but I have to be very careful, not to force my body, which REGRETFULLY I have done in the past, and I DO NOT BY ANY MEANS CANCEL MY SUBSCRIPTIONS, BUT I 'HAVE TO LITERALLY CRAWL, BEFORE I CAN WALK. I asked them to give me a chance to try 'the intro offer for $21.00 before I commit myself to new more advanced lessons. For now, I am using 'your KZbin generic videos. but I am already using your breathing techniques and my leg pain, which has kept me from sleeping has improved at least 80%. I HAVE NEVER CANCELLED! I just want, NEED more time. I know with your teachings, I will regain my flexibility, and do a 'primitive squat' like you!

[@joaocastanheira5947]

Hi Lucas Thanks for this session. Some variations to start/alternate (if I may say) from the poses from "science of stretching I started"a couple of days ago. As a runner I'll add ankles stretching to the routine 🙂 Kr João

[@maxevos]

For the third stretch I only feel it in the back of my knees no matter how much I bend my leg, is there something I can alter?

[@SuperMonkeyBlah]

I would also like to know about this, how to ease off the stretch behind the knee whilst still stretching the hamstrings. Bending my leg just stops any stretch at all!

[@suvo84]

Die erste Übung fällt mir sehr schwer, ich habe immer das Gefühl das ich irgendetwas anspanne. Entspannen funktioniert bei mir einfach nicht.🤔

[@gmartin566]

Hi Lucus, can you share the PDF please in the comments?

[@YOGABODY.Official]

Hi Martin! Just added to the description above... thanks!

[@gmartin566]

@@YOGABODY.Official is greatly appreciated! Always the best!!

[@achso-ok]

So if I don't do any sports, can I still do the exercises? Or do I need to do some warm up? Does it need to be running=

[@YOGABODY.Official]

You can absolutely do the exercises even if you don't do any sports. It's a good idea to warm up before stretching, but it doesn't have to be running. Simple movements like walking, gentle stretching, or even a few minutes of jumping jacks can help prepare your body for the stretches. -YOGABODY Team

[@studentofspacetime]

Thank you for this video. Do you agree with those who say that tight hamstrings could be indirectly caused by having weak glutes, thereby recruiting the glutes and putting undue stress on them?

[@YOGABODY.Official]

Glad that the video was helpful! And yes, weak glutes are contributors to tight hamstrings. - YOGABODY Team

[@YOGABODY.Official]

It's possible that's part of it but that would rarely be the real issue of biggest concern

[@nilimadas5757]

I am from India .59 years old lady.I suffering from insomnia. Please show me some yoga techniques. I will be great full to you.

[@davidwayne9982]

THAT's EASY.... get in the stretch- and before releasing- FLEX- using the muscles of the butt and the back of the leg to pull down like trying to force the leg into the floor-- and then release and relax-- next stretch you'll be able to go farter and relax. Repeat a few times and you'll DOUBLE or triple your flexibility in no time!!

[@annefistel8401]

Are there any hip flexor stretches that I don’t need to put my head down because I suffer from vertigo. And even the first stretch sets off my vertigo😢

[@YOGABODY.Official]

Hello Anne - yes, check out my hips videos, you'll find "Blaster" and "passive squat" can be done head above heart.

[@samlevitt5736]

Hey. Two questions. If I'm doing this kind of stretching in the morning, is it ok to then exercise in the afternoon/evening? And should I be takibg rest days or is it ok to stretch like this every day?

[@YOGABODY.Official]

Hey there! It's generally okay to stretch in the morning and exercise in the afternoon/evening. Just be mindful of your body's response and don't push too hard. As for rest days, they're important. Incorporate some rest days to allow your muscles to recover and adapt to the stretching routine. - YB Team

[@1920037]

Is this safe to do with an L5S1 herniation (since 2018)?

[@YOGABODY.Official]

It's not possible to generalize but know that pain is your guard rails, back off if you feel pain and work slowly.

[@irongiant9352]

I have so much pain in my hamstrings I can't even do this. What do I do? I'm so frustrated

[@vickiviccki2682]

The program is in English only?

[@YOGABODY.Official]

Sorry yes

[@bryantambracc]

Fun question: if the hamstring are four muscles, why isn't it called "quadriceps"?

[@YOGABODY.Official]

Great question! The term 'hamstring' actually refers to the tendons at the back of the knee. It includes three muscles, but the name doesn't directly imply the number. 🤔 - YOGABODY Team

[@paulknotts5853]

Lucas, one problem here is not KNOWING about, then differentiating between hammies and neural tissue. The VAST majority of people do NOT stretch hamstrings because they follow this type of instruction & they have their ankle/foot dorsiflexed (pulled back towards the face) or even at 90deg, and with a kyphosing of the whole body (C-shape forward), with the neck flexed (bent fwd) you get nerve/neural stretch, mostly in the popliteal fossa (behind the knee) NOT HAMMIES. So you're NOT teaching hamstring stretches. You SOUND like you know what you're talking about but the anatomy says NOT. You need full plantar flexed ankle (Pointed AWAY) and some amount of chin up when you go fwd. Not my opinion, just anatomy.

[@YOGABODY.Official]

It’s an interesting perspective and totally respect that approach, Paul. This is not something needed for most and many people benefit at times from the apposite, strong dorsi flexion and flexion all up the spine

[@paulknotts5853]

@YOGABODY.Official you miss the point and it's not perspective. It's neural stretch in dorsiflexion, NOT hammies.

[@paulknotts5853]

@YOGABODY.Official in fact at neutral ankle at 90 deg, it's still usually neural.

[@divinefavour619]

My hamstrings are so strong that position to touch the chair was not possible for me idk what to do again 🥲

[@YOGABODY.Official]

If touching the chair isn't possible due to strong hamstrings, you might benefit from gradually easing into the stretch with a modified position or using props like yoga blocks for support. Remember to listen to your body and avoid pushing too far beyond your comfort zone. - YOGABODY Team