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A Zenbody practice · Nº 21

Floor hamstrings

For the end of the day. The backs of the legs, seated and lying down.

13 movements · about 10 minutes · floor · no equipment

The sequence

1
Downward Dog
30s
2
Single Leg Calf Stretch
60s left
3
Single Leg Calf Stretch
60s right
4
Seated Straddle
60s
5
Straddle Side Bend
30s left
6
Straddle Side Bend
30s right
7
Seated Fold
60s
8
Lying Figure Four
60s left
9
Lying Figure Four
60s right
10
Glute Bridge
30s
11
Plow
30s
12
Knees-to-Chest
30s
13
Legs Up the Wall
60s

The movements

Downward Dog, floor position

Downward Dog

30s

Hips high. Chest toward your thighs.

  1. Start on hands and knees, hands under your shoulders.
  2. Tuck your toes and lift your hips up and back.
  3. Press the floor away and let your chest drift toward your thighs.
  4. Pedal your heels or hold them still — either works.
Where you feel itBacks of the legsCalvesShoulders

Easier: Hands on a chair seat or wall for a standing version.

Single Leg Calf Stretch, floor position

Single Leg Calf Stretch

60s each side

From downward dog, stack one heel toward the floor.

  1. Start in a downward dog shape, hands and feet on the floor.
  2. Lift one foot and rest it on the back of the opposite calf.
  3. Press the planted heel toward the floor.
  4. Keep your hips high and your spine long.
Where you feel itCalf of the planted leg

Easier: Keep both feet down and simply press one heel at a time.

Seated Straddle, seated position

Seated Straddle

60s

Legs wide. Walk your hands forward and settle.

  1. Sit on the floor and open your legs as wide as is comfortable.
  2. Sit tall, with your toes and knees pointing up at the ceiling.
  3. Hinge from your hips and walk your hands forward along the floor.
  4. Stop where the inner thighs feel long, and stay there.
Where you feel itInner thighsBacks of the thighsLower back

Easier: Sit on the edge of a folded blanket to lift your hips. Bring the legs closer together, or rest your forearms on a cushion in front of you.

Straddle Side Bend, seated position

Straddle Side Bend

30s each side

Lean out over one leg. Both hips stay heavy.

  1. Sit with your legs open wide, toes and knees pointing up.
  2. Rest your lower hand on the shin of the leg you are leaning toward.
  3. Reach the other arm overhead and lean out along that leg.
  4. Keep both hips on the floor and let the top side feel long.
Where you feel itSide of the waistInner thighAlong the ribs

Easier: Bring the legs closer together, or bend the knee you are leaning toward. Sit on the edge of a folded blanket to lift your hips. Works seated on a chair, feet wide, one arm overhead.

Seated Fold, seated position

Seated Fold

60s

Hinge from the hips. Reach for your feet.

  1. Sit with both legs extended in front of you.
  2. Sit tall and reach your arms up.
  3. Hinge from your hips and fold forward over your legs.
  4. Let your hands land on your shins, ankles, or feet.
Where you feel itBacks of the thighsCalves

Easier: Loop a strap around your feet and hold that, or keep the knees deeply bent.

Lying Figure Four, floor position

Lying Figure Four

60s each side

Ankle over knee. Pull the back thigh in.

  1. Lie on your back with both knees bent, feet on the floor.
  2. Cross one ankle over the opposite thigh, just above the knee.
  3. Reach through the gap and hold the back of the standing thigh.
  4. Draw that leg toward you until you feel the top hip open.
Where you feel itOutside of the top hipGlute

Easier: Press the crossed knee gently away instead of pulling the thigh in, or do it seated on a chair.

Glute Bridge, floor position

Glute Bridge

30s

Press through your heels and lift your hips. Squeeze at the top.

  1. Lie on your back, knees bent, feet flat and hip-width apart, arms by your sides.
  2. Press through your heels and lift your hips until your body is a straight line from knees to shoulders.
  3. Squeeze the back of the hips at the top for a breath.
  4. Lower slowly, and repeat for the whole hold.
Where you feel itBack of the hipsBacks of the thighs

Easier: Hold the top position for the whole time instead of lifting and lowering. Lift one leg straight at the top for more challenge as you get stronger. Put a folded towel under your head if the neck wants support.

Plow, floor position

Plow

30s

Feet overhead. Let the spine lengthen.

  1. Lie on your back with your arms alongside you.
  2. Lift your legs overhead and support your low back with your hands.
  3. Lower your feet toward the floor behind your head, as far as is comfortable.
  4. Keep your neck still and breathe steadily.
Where you feel itUpper backBacks of the legs

Easier: Rest your feet on a chair seat behind you, or skip it and hold Knees-to-Chest instead.

Knees-to-Chest, floor position

Knees-to-Chest

30s

Hug both knees in. Let your low back settle.

  1. Lie on your back with your legs extended.
  2. Draw both knees in toward your chest.
  3. Wrap your arms around your shins and hold.
  4. Let your low back soften into the floor.
Where you feel itLower back

Easier: Hug one knee at a time if both together is too much.

Legs Up the Wall, floor position

Legs Up the Wall

60s

Legs up, arms wide. Nothing to do here.

  1. Sit with one hip against a wall, then swing your legs up as you lie back.
  2. Scoot your hips as close to the wall as is comfortable.
  3. Let your arms rest wide, palms up.
  4. Stay still and let your breath slow down.

Easier: Move your hips further from the wall, or bend the knees over a chair seat instead.

More practices

Wind down

Slow stretches, all lying down, for the end of the day.

about 7 min · 7 movements · floor

Floor hips

Deep, slow hip work, all of it on the floor.

about 11 min · 13 movements · seated to floor

After work reset

Starts at the shoulders and works down to your heels.

about 7 min · 12 movements · standing to kneeling to floor

All 21 practices

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Floor hamstrings · 10 min