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Poses for Your Hamstrings

Prep for The Splits

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Low Lunge

Stand with your feet a bit apart. Soften your knees and step your right foot back. Sink your hips low, as you drop your fingertips to the ground for stability. Ease your back knee to the ground, and move your hands to your front thigh, bringing your torso upright and making sure your front knee doesn’t go past your front toes. Relax your shoulders down your back. Stay here for 5 long, deep breaths.

Single-Leg Forward Bend

From your low lunge, press your fingertips on the ground, lift your hips up and relax your torso over your front leg. Soften your knees, and allow your torso to sway around however feels good to you. Stay here for 5 long, deep breaths.

Runner’s Stretch

From your single-leg forward bend, sink back into low lunge. Press your fingertips on the ground, and draw your hips toward your back heel. Relax your torso over your front leg. Allow your body to sway around a bit, and move however it feels great to move. Stay here for 5 long, deep breaths.

Splits

From your runner’s stretch, slide your front heel ahead of you, letting your back leg become straighter. Find a place where you feel a nice opening and can still breathe easily and fully. No need to force or push your body into the shape of the picture of the pose. If you feel pain or tension as your legs move away from each other, lift your hips back up to a place where you feel comfortable. Relax your head, neck, and shoulders. Allow your inhales to be full and deep, with your exhales a little longer. Hang here for 10 long, deep breaths. Try the routine on the other side and enjoy!