Zenbody The practices Get the app

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 11 minutes · floor · no equipment

The sequence

1
Downward Dog
30s
2
Single Leg Calf Stretch
45s* left
3
Single Leg Calf Stretch
45s* right
4
Seated Straddle
60s
5
Single Leg Fold
60s left
6
Single Leg Fold
60s right
7
Seated Fold
60s
8
Lying Hamstring
60s left
9
Lying Hamstring
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.

Single Leg Fold, seated position

Single Leg Fold

60s each side

One leg long, toes pulled back. Fold from the hip.

  1. Sit with one leg straight in front of you and the other knee bent, that foot resting against your inner thigh.
  2. Pull the toes of the long leg back toward you.
  3. Sit tall, then hinge from the hip and fold over the long leg.
  4. Rest your hands on the shin or the foot and settle.
Where you feel itBack of the thighCalf

Easier: Loop a strap or a towel around the foot and hold that instead of reaching. Bend the long leg's knee a little.

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 Hamstring, floor position

Lying Hamstring

60s each side

Lie back. One leg up, held behind the thigh.

  1. Lie on your back with both knees bent and your feet on the floor.
  2. Lift one leg and hold behind the thigh, or loop a strap around the foot.
  3. Straighten that leg toward the ceiling as far as is comfortable.
  4. Draw it gently toward you and let your head and shoulders stay down.
Where you feel itBack of the thighBehind the knee

Easier: Use a strap, a belt or a towel around the foot. Keep the lifted knee bent and hold behind the calf instead.

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

Evening lower back

Long holds for the lower back, at the end of the day.

about 10 min · 12 movements · kneeling to floor

Settle into your chair

Slow and seated, with long holds for the neck, back and hips.

about 6 min · 8 movements · chair

Standing unwind

Long, slow holds on your feet, for the end of the day.

about 7 min · 9 movements · standing

All 38 practices

Zenbody

Take this with you

Zenbody picks the practice, holds the timer, and remembers where you left off. All you do is follow along.

Get Zenbody on the App Store
Floor hamstrings · 11 min