How to Stretch Your Hamstrings and Deepen Your Forward Folds in Yoga
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- Опубликовано: 8 сен 2024
- Tight hamstrings can keep you from accessing deeper forward folds in your yoga practice, but with the right stretches and techniques, you can find a more full (and safe) expression of these poses.
In this video, we talk about some challenges you might face when working on forward folds that require hamstring flexibility, such as in Pascimattanasana (West Side Stretching Pose) from Ashtanga's Primary Series. You’ll learn what kinds of sensations you want to be feeling and where to be feeling them as you work on lengthening your hamstrings. You’ll get tips for working up to a full and safe expression of forward bending postures, as well as an accessible and effective way to stretch the hamstrings, so you can prevent injury and/or discomfort in the back and/or the legs.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge
I would love to see a tutorial on how to self-adjust supta kurmasana
i would like a tutorial on how to protect the lower back in yoga
Just started yoga at 61 years old about a month ago. You all have been very helpful as classes move to quickly to get into the kinds of details you share. Thank you.
Just started yoga at 66 years old 6 years ago. When Covid closed all of the yoga studios I found Ashtanga online with Tim Miller and then Eddie Stern. I love the practice.
I really like these videos, especially David's purity toward the practice. Just wish I could get to Toronto to study with you. Please let me know if you will be in New York.
Thanks for this great tutorial. 1 year into practice and still feel my hamstrings tight but I was also bending at the back to get closer to my shins with my head 😂 it’s useful to know there’s hope with regular practice!
i think this basic is really important to know...thank David and Jelena 🙂
You explain things so clearly. Thank you so much, really!
You guys are awesome..all tips are very helpful
Great tutorial
The stretch with the strap is a really effective one! Another really effective tip for stretching the hamstrings is engaging the hip flexors and the core to assist in increasing the range of motion with a neutral spine. Strengthening the hip flexors has helped me lots!
your tutorials are great, i watch all of the few times and such general advices are so useful, i love it !!! thank you !! i buys with pancake and it would love to have some more tips how to get there
SO SO helpful!
Clear, concise and straight to the point. So helpful as always. Love your work. Thank you so much 🙏🏻
This was so helpful. Thank you for making this video!
Gracias por sus enseñanzas 😊
Thank you.Great tutorial.
Love both of your energies 💜. Your tutorials are such an amazing combination of technique and warmth in equal measure. Thank you!
You guys are so precious with your short videos. Thank you so much from Italy🇮🇹❤️
Thank you so much!
LOVE LOVE LOVE your videos. "The obstacle is the path." A real lightbulb moment. Also, reminding us to 'stay with sensations and don't get caught up with how the posture looks'. In terms of the instruction on stretching hamstrings specifically - I learned so much. I teach yoga and plan to first play with the asana cues of 'pushing heels into the floor', 'gently squeezing feet together' and 'bending knees so that spine is not compensating' in my own practice. Once I am comfortable with the cues in my practice I will introduce them to my students. Thank you so much.
This the second time that I am watching the video. Wonderful teachers! You two tell the crux of what is to be told.
Thanks for another helpful tutorial. Love your tips! Cheers from Australia
Love your videos! Thank you!
I'd love one on drishtis with demonstrations where you can actually see the eyes' positions of each drishti.
Thank you for all your tips. I have been wathching again and again and still finding some clues for my practice.
I dont know how to thank both of u❤️
thank you!
Thanks so much for this one! Very timely for me as my inability to tilt my pelvis due to tight hamstrings is driving me crazy and compensating with my back hurts. Love the "homework" part of this... more homework would be welcome in these videos where applicable.
👌🏽 please do a video for improving backbends please. I started yoga late in my 40s and haven’t progressed with UD
Fantastic explanation. I am nursing some nasty medial hamstring tendinopathy and this has really encouraged and given a path forward to avoid this in the future. Much gratitude to you both!
Big thank you guys ❤ I would love to see a tutorial how to fix chest posture ❤
Amazing! I just love the way you have explained everything in great detail which is easy to understand and experience.
Namaskar. Thank you so much for this teaching. Blessings. 👐🏻
So helpful! Thank you. It’s great language to share with students.
So grateful to you both for sharing these tutorials. I'd love to see something similar for the hips.
Love these tutorials, I teach Ashtanga Yoga and learn from you both. Thank you 🙏🏿
Je leña; I love your hair.. thank you both for such a contribution to the oldest practice and the clear an simple teaching…
That was great, hope you tell us more about the anatomy.
I tried to find tutorial video on paschimottanasana but couldn't find. Please make a detailed video on Ashtanga yoga paschimottanasana. Thanks
Thank you for your very professional way of giving the instructions. I plan to share your videos with all my friends and fellow yoga students. I believe I have a special problem in stretching my hamstrings. I am about 79 years old. I tried stretching my hamstrings by using your recommended way - laying on the floor raising a leg to 90 degrees (or more) to the floor. Unfortunately I cannot raise my leg (s) as you suggest. I can raise one leg to about 60 degrees and the other to only about 45 degrees. I used to be an athlete - play cricket, table tennis. So, this performance is a bit discouraging. Do you have a suggestion or two for stretching the hamstrings? Should I continue to lay on the floor and continue to use the method you suggested in the video? Thank you in advance.
Wow super helpful tutorial. I was doing the movements along with the video. I really truly love these videos. Jelena your skin is so luminous. 💡David I love the no glasses look. 🤩Bless you both.
Hi david and jelena, pls make more 1hour classes on ashtanga..pls pls pls...i am exclusively doing your yoga only
As useful as always!!!! Thank you so much for sharing your knowledge with us.
Great explanation! Very helpful! Thank you
I would like to see a series with you two together.
I m suffering from yoga butt n it surfaces time to time - thanks for the detailed video n reminder to stretch 😊🙏🏽
Hi David and Jelena,
Thanks a lot for all that you two are giving. I would be grateful if a tutorial on balancing poses is there. I find it quite difficult to to virbhadrasana. Is there anything which will make it easier to do?
Thanks guys, your videos are always great! Can you do a tutorial on kurmasana and suptakurmasana?! 🙏🙏🙏
Love your videos guys, thank you so much!!😍
Can you do some stuff on shoulder and shoulder stretches?
Your guys are super sweet and very self conscious. I have chronic pain with restless legs. One day I practice everything is super I feel great and another day I might did to much or I was not present enough and I have to spent half day lying down. Do you teach people with chronic pain issues in Ashtanga is that a thing?
Very useful. Thanks.
Thanks for another super helpful video! And you guys are so cute together 🙂 I wonder: in one of the videos of Purple Valley of years ago, you David were giving instructions and Jelena came to show the posture - she rocked it, and your response was "WOW"! It seemed love at first sight... Was it??
I've been doing yoga for many years now also passed my teacher BSY exams at the age 60 I've also been training for my splits I'm down on the one side and nearly down on the other could you give some tips on some stretching and positioning on improving this posture please I also love your videos they are so helpful in my journey of yoga.
Can you cover how to work towards half lotus and full lotus 🙏🏽🧘🏽♀️
Great video. Are you familiar with stretching via proprioceptive neuromuscular facilitation (PNF)? It has helped me significantly.
Yes, PNF can be very helpful!
Love your videos
Marichayasana d ....pls make a video ...am on it since a year....don't know how to move ahead....
Thank you for your tutorials. They are very helpful! I am currently struggling with my periformis muscle. It aches like a toothache. It gets better when it is warmed up but wakes me up at night. Any suggestions on periformis syndrome? Thanks
Thank you for all your videos! I would love some advice on how to approach a tight body in a morning practice. My body continues to be very tight at the wee hours when I do Mysore, so I often end up waking up even earlier to do additional stretching before beginning the sequence. Sometimes I practice again in the evening and that seems to help. Do you have any suggestions for the challenge of early morning tightness? 🙏🏼
Very helpful! I like how you explain the physiology, and demo many common mistakes, explaining them in detail. Thank you for sharing this!
P.S. for navigating your videos, it might be helpful if they were organized into playlists
Could you make a video on what to do when you have a yoga but please?
I always thought that you are supposed to "let go" of the strenching tension in the exhale. Is this not your approach? I am a bit confused! :)
I have a short torso and long legs. Is it a limitation to be able to forward fold properly?
❤❤❤
Super helpful! Thanks so much!