Zenbody The practices Get the app

A Zenbody practice · Nº 25

Hamstrings on your back

For whenever it fits. Hamstrings, with your back flat on the floor the whole time.

7 movements · about 6 minutes · floor · no equipment

The sequence

1
Knees-to-Chest
30s
2
Lying Hamstring
45s* left
3
Lying Hamstring
45s* right
4
Happy Baby
45s
5
Lying Hamstring
60s left
6
Lying Hamstring
60s right
7
Legs Up the Wall
60s

The movements

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.

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.

Happy Baby, floor position

Happy Baby

45s

Hold behind your thighs. Let your knees fall wide.

  1. Lie on your back and draw your knees toward your chest.
  2. Reach between your legs and hold the backs of your thighs.
  3. Let your knees fall open toward your armpits.
  4. Rock gently side to side if it feels good.
Where you feel itInner thighsHips

Easier: One leg at a time is fine, with the other foot resting on the floor. For more, hold your ankles or the outside edges of your feet, tailbone still heavy.

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

Easy hips

Opens the hips with nothing on your knees.

about 6 min · 8 movements · standing to seated to floor

Ankle reset

Balance work, not just stretching.

about 7 min · 11 movements · standing

Ankle rebuild

The long ankle session. As much strength and balance as stretching.

about 12 min · 19 movements · standing to kneeling

All 26 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
Hamstrings on your back · 6 min