Yoga For Tight Hamstrings | 5-Minute Stretch

This short yoga practice focuses on stretching the hamstrings, releasing the lower back, and gently mobilising the sciatic nerve.

The sequence includes a lying hamstring stretch, sciatic nerve flossing, legs up stretch, and a seated wide leg forward fold to stretch the back of the legs and ease tension in the lower back.
This is perfect if you have tight hamstrings, lower back tension, sciatica symptoms, or spend a lot of time sitting.
Move slowly, breathe deeply, and never push into pain. Gentle stretching done regularly can really help improve flexibility and reduce tension in the back of the body.

The information provided in this video is for educational purposes only and is not intended as medical advice. Please consult your doctor or a qualified healthcare professional before beginning any new exercise program. Always listen to your body and stop if you feel pain or discomfort. By participating in this video, you agree that you do so at your own risk.

Transcript

Lying on the back of the body, Pressing down into your hands, Down into your feet, Squeeze your bum, Guide the hips up. Come back down. Rising up. Back down. And once more, Lifting, Holding, And releasing. Draw your right knee in towards the chest. Take hold of the back of the leg and extend the leg up and back down. This is called flossing. If you have sciatica, It helps to ease that. And also we're stretching through the back of the leg. And this time we're going to hold. You can stay lower on the leg or you can reach up more to the ankle, Depending on your flexibility. Rotating the ankle. And once more. One way and the other. Bend the knee in towards the chest, Release the foot down. Other leg, Knee in towards the chest. Take hold behind the back of the leg. Lengthen through the leg. And bending. Reaching. Bending and once more. This time, Holding and rotating the ankle one way. And the other. And draw the knee in, Release the leg toward the floor. Both legs now in towards the chest, Hands behind the back of the leg. Lengthen the legs up and bend. So if you want to work harder, You draw your knees further in towards you. Easier, Your legs are further out. Lengthening, Bending and once more. And then reach behind the back of the legs, Wherever you can, Breathing. Trying to keep that lower back on the floor. Bend the knees in, Release the feet to the floor. Take a deep breath in. And out. Then rolling onto the side, Coming up into seated. We're stretching the hamstrings, The backs of the legs that get very tight. If you can, Your toes are drawn up. If your legs are really tight, Keep them relaxed. Lift and lengthen. If you find you're rounded through the back, Pop a cushion underneath the bum there to lift you up. Try to lead with your chest and hinge forward. I turn sideways. Hinge from the chest, Lean forward. Now it depends on your flexibility. That might be your lean forward, Hardly at all. That's okay. As long as you're getting a stretch for you. If you're more flexible, You might be further down. Watch your chins not in toward the chest too much. We want to keep a length through the back of the neck. So like a straight line as we can up to here. So thinking about pressing the chest forward to guide the chest to open here. Nice deep breaths in and out. Rising up, Draw the legs in, Give them a little shake. And then from here, Lift and lengthen. We might just stay here. Again, If you're rounded like this, Cushion underneath your bum, Get higher. You can always bend your knees as well. From there, Leaning forward, Breathing. So I'm already feeling a stretch there. So I can just stop here. You might be feeling a stretch up here. Like you're feeling a stretch way down. Pause where you are. Again, Feet relaxed would be easier. Toes up will be harder. You'll get more length in the backs of the legs. Breathe is the most important thing. And rising up. Good work. Thank you for watching. Again, I hope the backs of your legs feel a little bit looser now. The more you repeat this, The more flexible you'll become. You'll be surprised. Thanks for watching. My name's Sandhya. See you again.