Hamstrings Stretching Routine

Comprehensive stretches targeting Hamstrings to improve flexibility and mobility.

01:00

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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Downward Facing Dog

Downward Facing Dog

Downward Facing Dog, also known as Adho Mukha Svanasana in Sanskrit, is a common yoga pose that is widely practiced in various styles of yoga. It is often considered a foundational pose and is commonly used as a resting pose during yoga sequences.

Starting position

  1. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press firmly into your palms.

Motion

  1. Tuck your toes under and lift your hips up toward the ceiling, creating an inverted V shape with your body.
  2. Straighten your legs as much as possible without locking your knees. Your heels should be pressing towards the floor, but it's okay if they don't touch the ground.
  3. Lengthen your spine and engage your core muscles to avoid arching your lower back excessively.
  4. Relax your neck and let your head hang naturally between your arms, with your gaze toward your thighs or belly.
  5. Keep your shoulders away from your ears and externally rotate your upper arms to broaden your collarbones.
  6. Hold the pose, breathing deeply and fully.
Tips
  1. Focus on proper alignment to get the most out of the pose. Keep your wrists directly under your shoulders and your knees under your hips. Your hands should be shoulder-width apart, and your fingers spread wide to create a stable base. Maintain a straight line from your wrists through your shoulders and hips to your heels.
  2. Draw your belly button towards your spine to engage your core muscles. This will help support your lower back and prevent excessive arching.
  3. It's okay to have a slight bend in your knees, especially if you're new to the pose or have tight hamstrings
  4. Allow your head to hang naturally between your arms. Avoid tensing your neck, and let it be an extension of your spine.

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