Hamstring Stretches for Total Beginners (15 min routine) скачать в хорошем качестве

Hamstring Stretches for Total Beginners (15 min routine)

PDF Pose Guide Here: https://www.yogabody.com/flexibility-... 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): https://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: https://www.yogabody.com/stretching My podcast: http://www.LucasRockwoodShow.com Main site: http://www.yogabody.com Like this video? Please subscribe for more https://www.youtube.com/c/YOGABODY_Of... Got a question? Please post down below. #hamstrings #hamstringstretch #stretchingexercises